Must Be Big or Strong ?

At the first glance bodybuilding (hypertrophy training)  and strength training are thought to be similar or may not be seen different things. But making muscles bigger and making muscles stronger are not necessarily same things because of the muscle physiology.

It seems like the difference between two cars that has the same motor volume. Do they produce the same output in terms of torque and power? Volumetric size of the motors may be same but there is much that plays into HP/torque than just volume like how much air and fuel the motors can squeze.

Strength and muscle mass are relevant but not exactly the same things.

Muscle building tries to get bigger muscles in size by using hypertrophy training. Strength training aims to work muscles with the highest intensity closest to the one rep max. (One rep max is the maximal weight you can lift with the correct technique for 1 repetition.)

For hypertrophy training weight range must be between %65 to %80 of the one rep maximum.  Strength trainin can be achieved with the %70  to %85 of one rep maximum.

Weight training undoubtly gives you both strength and bigger muscle size. But the difference between training styles of hypertrophy training and strength training will be determinant on the final outcome you get the muscle mass or strength.

Hypertrophy training volume must be higher than relatively to strength training with the frequency of workouts. Compared to strength training you must use lower weights to achieve more frequent sets of workouts, higher rep ranges and lesser rest time between sets.

On the other hand if you want to gain strength you should have to train not that much frequently as hypertrophy training. High intensity workouts with heavier weights is the critical point. Sets and reps are fewer but the weights are heavier. Also it should be done with less training days and longer rest schedule for optimal recovery. That’s why lower training volume optimal for strength training.

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