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Hypertrophy vs Strength Training: Everything You Need to Know

By Amber SmithSep 21, 2022 4:00 AM
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If you're like most people, you probably don't know the difference between hypertrophy and strength training. Many people use the terms interchangeably, but they are actually two different things! In this article, we will discuss the differences between hypertrophy and strength training, as well as which one is right for you.

Best Pre Workout Supplements

  1. Elm & Rye Pre Workout       

  2. Alpha Lion Super Human Pre

  3. AX Athlean X-Cite 

  4. 1st Phorm Project 1

  5. 5 Percent Nutrition All Day You May Natty Ratio BCAA Recovery Drink

  6. Xwerks Ignite 

  7. Pre JYM X Extreme Pre-Workout Formula

What is hypertrophy?

Muscle hypertrophy occurs when the diameters of muscle fibers increase as a result of resistive training. Sarcoplasmic and myofibril types are the two main categories under which this process falls.

When individuals talk about hypertrophy training, they usually mean muscular development via sarcoplasmic hypertrophy. It is the physical growth of a muscle. Myofibril hypertrophy refers to an increase in density and compactness of the myofibrils within a muscle.

For the most part, these hypertrophy processes occur at the same time, so for practical purposes, the distinction isn't significant. However, if you continue reading about this subject, you'll probably come across words like these, which is why it's important to clarify.

How many reps should I do for hypertrophy?

The ideal rep range for building muscle is generally considered to be between eight and 12 reps per set. However, this may vary depending on your training goals.

If you're trying to build strength, you may want to do fewer reps with heavier weights. For example, you might do sets of four to six reps. On the other hand, if you're trying to build endurance, you might do sets of 15 to 20 reps.

Ultimately, the best rep range for hypertrophy is the one that allows you to reach muscle failure in the desired number of sets. For example, if you want to do three sets of eight reps, you'll need to choose a weight that you can lift for 24 reps total.

What is strength training? 

Now that we know what hypertrophy is, strength training becomes a lot easier to define. Strength training is any physical activity that increases muscle strength and/or power.

There are a variety of ways to achieve this, but the most common method is to lift weights. This can be done using free weights, weight machines, or your own body weight. Strength training can also be done using isometrics (a type of static contraction where the muscle doesn't change length) or eccentric contractions (a type of muscle contraction where the muscle lengthens under load).

When should you switch from strength to hypertrophy?

The answer to this question depends on your goals. If you're trying to improve your overall strength, then you should focus on strength training. However, if you're trying to build muscle mass, then you should focus on hypertrophy training.

How long should a hypertrophy phase be?

The Hypertrophy Phase (2-6 months) In this stage, you should feel minimal pain or discomfort after working each muscle group. You will also notice an increase in volume and heavier lifting. Be sure to reduce your reps and lower your rest times.

You should also focus on progressive overload, which means continuing to challenge your muscles by adding weight or reps each week. 

The Strength Phase (0-12 Months) In the strength phase, you will want to increase your reps and lower your rest times. You should also focus on lifting heavier weights and challenging your muscles with new exercises. This phase is all about continuing to challenge your muscles so they can grow stronger.

The Powerbuilding Phase (0-12 Months) The powerbuilding phase is a combination of the hypertrophy and strength phases. In this stage, you will want to focus on both lifting heavier weights and increasing your reps. This phase is all about building muscle size and strength.

How to transition from strength to hypertrophy training?

The simplest way to transition from strength to hypertrophy training is to just start doing more reps with the same weight. For example, if you're used to doing 12 reps per set, try doing 15 or 20 reps per set.

You can also increase the number of sets you're doing, or decrease the amount of rest time between sets. Another option is to add more weight, but only if you can still do the desired number of reps with good form.

Keep in mind that these are just guidelines. The best way to transition from strength to hypertrophy training is to experiment and see what works best for you.

Now that we know the difference between hypertrophy and strength training, let's look at some of the benefits of each.

Benefits of Hypertrophy Training 

The most obvious benefit of hypertrophy training is an increase in muscle size. This can lead to improved strength and power, as well as improved aesthetic appearance. Hypertrophy training can also help to improve joint health by increasing the size and density of the muscles around the joints.

Hypertrophy training is also beneficial for improving metabolic health. Muscle tissue is more metabolically active than fat tissue, so increasing muscle mass can help to improve metabolism and promote weight loss.

Benefits of Strength Training 

Strength training has a number of benefits, the most obvious being an increase in strength and power. However, strength training can also help to improve joint health, metabolic health, and bone density.

Strength training is also beneficial for improving athletic performance. By increasing muscle strength and power, you'll be able to run faster, jump higher, and throw further. Strength training can also help to reduce the risk of injuries by strengthening the muscles and connective tissues around the joints.

So, which is better? Hypertrophy training or strength training? The answer is that it depends on your goals. If you're looking to improve strength and power, then strength training is the way to go. If you're looking to improve muscle size and appearance, then hypertrophy training is the way to go. And if you're looking to improve both, then a combination of both types of training is the best approach.

Do you need to lift heavy to build muscle?

A loaded barbell isn't the only way to gain muscle. According to a study in the Journal of Strength and Conditioning Research, you don't have to lift extremely heavy to improve strength and gain muscle. It doesn't matter how much weight you lift as long as you reach failure.

The study had two groups of young, untrained men do eight weeks of leg presses. Group one lifted 80% of their one-rep max (the amount of weight they could lift for one rep) while group two lifted 30% of their one-rep max. Both groups worked out three times per week and did seven sets of ten reps.

At the end of the study, both groups had increased their strength and gained muscle mass. The group that lifted 80% of their one-rep max saw a 14% increase in strength while the group that lifted 30% of their one-rep max saw a 11.66% increase in strength. Both groups gained about the same amount of muscle mass.

So, if you're looking to gain muscle and improve strength, don't worry about lifting heavy weights. As long as you reach failure, you'll see results. Try different exercises and rep ranges to keep your workouts interesting and prevent plateaus. And make sure to give your muscles time to recover between workouts.

How does pre workout help with this process of hypertrophy vs strength training?

Pre workout supplements help to increase energy levels, endurance, and focus. This allows you to train at a higher intensity for a longer period of time, which is necessary for both hypertrophy and strength gains. In addition, pre workout supplements often contain ingredients that help to improve blood flow and reduce inflammation. 

This can aid in the recovery process, allowing you to come back stronger and ready to train again sooner. So, if you're looking to add size and strength, pre workout supplements can be a valuable addition to your training regimen. Just make sure to choose a quality product from a reputable company, and always follow the directions on the label.

No matter what your goals are, the following best pre workout supplements will help you achieve your goals when taken before your daily workout routine: 

1.     Elm & Rye Pre Workout   

   

Image courtesy Elm & Rye 

The ingredients in Pre-Workout, including caffeine, Beta Alanine, Ashwagandha, B12 (methylcobalamin), Reishi (Ganoderma lucidum), and CoQ10, are meant to support focus during exercise by boosting energy, attention, endurance, and muscular growth via a blend of adaptogenic and laboratory-tested components.

You'll be more attentive and tenacious, as well as build more muscle. This is a potent pre-workout that contains all you need to train harder, recover faster, and achieve your greatest objectives based on the evidence.

2.     Alpha Lion Super Human Pre

Image courtesy Alpha Lion 

Alpha Lion Super Human Pre is a pre-workout supplement that will help you achieve "superhuman strength" and muscle growth. This product contains a powerful blend of ingredients that will help increase energy, endurance, and muscle pumps. 

It also helps to improve focus and motivation so that you can power through your workouts with ease. With Alpha Lion Super Human Pre, you'll be able to achieve the amazing body you've always wanted.

3.     AX Athlean X-Cite 

Image courtesy Athlean 

AX Athlean X-Cite Pre Workout is designed to help you achieve maximum muscle growth and strength. This product contains a potent blend of ingredients that will help increase energy, stamina, and muscle pumps. 

It also helps to improve focus and motivation so that you can power through your workouts with ease. With AX Athlean X-Cite Pre Workout, you'll be able to achieve the amazing body you've always wanted.

4.     1st Phorm Project 1

Image courtesy 1st Phorm 

Project-1 is a top-shelf pre workout designed with peak performance in mind. Regardless of the sport you choose to participate in, the comprehensive blend of components in Project 1 will take your energy, focus, strength, performance, and results to an all-new level.

You will find that the energy blend in Project-1 is balanced, smooth, and extensive. With 350 milligrams of PURE Caffeine Anhydrous and a smooth long-lasting feel with 50 active milligrams of the trademarked ingredient, TeaCrine®, you are sure to have incredible energy and focus to power through any workout.

5.     5 Percent Nutrition All Day You May Natty Ratio BCAA Recovery Drink

Image courtesy 5 Percent Nutrition 

All Day You May Natty Ratio is a BCAA recovery drink that is designed to help you achieve maximum muscle growth and strength. This product contains a potent blend of ingredients that will help increase energy, stamina, and muscle pumps. 

It also helps to improve focus and motivation so that you can power through your workouts with ease. With All Day You May Natty Ratio, you'll be able to achieve the amazing body you've always wanted.

If you're looking to improve your strength and muscle growth, then you need to try one of these pre-workout supplements. With their powerful blend of ingredients, you'll be able to achieve amazing results in no time.

6.     Xwerks Ignite 

Image courtesy Xwerks

Xwerks Ignite is a pre-workout supplement that is designed to help you achieve maximum muscle growth and strength. This product contains a potent blend of ingredients that will help increase energy, stamina, and muscle pumps. 

It also helps to improve focus and motivation so that you can power through your workouts with ease. With Xwerks Ignite, you'll be able to achieve the amazing body you've always wanted.

7.     Pre JYM X Extreme Pre-Workout Formula

Image courtesy Jym 

Finally, a pre-workout that actually works! Pre JYM X is formulated with only the most effective ingredients, and has been tested rigorously over years to ensure optimal results. With 38 grams of protein per scoop, you'll be sure to see an increase in your training performance and results.

This new supplement contains compounds that support laser-like focus and the nutritional horsepower you need to achieve skin-tearing pumps, more strength, and more endurance.

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