Although the phrases "muscle strength" and "muscle hypertrophy" are sometimes used synonymously, they are actually different. However, they share some characteristics, and the majority of people may include aspects of each into their exercise regimen. Continue reading to learn the distinctions between strength and hypertrophy training and the reasons they complement one other.
Muscle Hypertrophy: What Is It?
Increases in muscle mass and cross-sectional area, mostly due to the enlargement of individual muscle fibers, are referred to as muscle hypertrophy. Resistance training techniques that cause microtears in muscle fibers are commonly used to generate this physiological adaptation, which is a reaction to repetitive muscular overload. During recovery periods, the body mends these microtears, increasing the size of muscle fibers. Satellite cells help this process by donating nuclei to the injured fibers, increasing their capacity to synthesize proteins.
Complex signaling networks, such as the mammalian target of rapamycin (mTOR) pathway, which is essential for protein synthesis and muscle fiber growth, are involved in hypertrophy at the molecular level. Hormonal variables that affect the anabolic environment that promotes muscle growth, such as growth hormone, testosterone, and insulin-like growth factor 1 (IGF-1), also have an impact on the hypertrophic response.
Muscular Strength: What Is It?
The maximum force that a muscle or group of muscles can apply against resistance in a single effort is known as muscular strength. Strength is an indication of the neuromuscular system's effectiveness and its capacity to recruit motor units and synchronize muscle fiber contractions, in contrast to hypertrophy, which is focused on muscle growth. Both intrinsic changes inside the muscle fibers, such as modifications to the contractile proteins myosin and actin, and neural adaptations aid in the development of strength.
In the early stages of strength training, neural adaptations are essential because they improve the motor cortex's capacity to activate motor units and synchronize firing rates, which increases the efficacy of muscle contractions without causing appreciable changes in muscle size. Increases in actin and myosin concentrations, as well as other structural alterations brought about by training, boost the muscle's ability to produce force.
The Differences Between Strength and Hypertrophy Training
Strength and muscular hypertrophy are two different but related effects of resistance exercise. They frequently happen simultaneously to differing degrees and are impacted by things like training volume, intensity, and rest periods.
Training plans aimed at promoting hypertrophy (also known as "hypertrophy training") usually include moderate to high volume and moderate loads (65-85% of one-rep max), which target muscle fatigue and metabolic stress to promote growth. In contrast, strength-focused training (also known as "strength training") focuses on lower volume and greater loads (85–95% of one-rep max) to promote neuromuscular adaptations and the maximum activation of muscle fibers.
Increasing Muscle Mass and Strength Through Progressive Overload
The term "progressive overload," which describes the recurring "stress" that skeletal muscles—and the neuromuscular system—face when you lift heavier weights and/or perform more sets/reps in consecutive workouts, is the driving force behind ongoing muscle growth and strength adaptation. Progressive overload, or consistently pushing oneself, is essential for building muscle and strength regardless of your training regimen.
This is a simple illustration of how progressive overload operates:
Let us say you work out your chest by doing three sets of ten repetitions with a 135-pound bench press. You can bench press 140 lbs for three sets of ten repetitions in the next chest session. Progressive overloading is what the weight gain is. Progressive overload would still be applied even if you could only perform 10 repetitions at 140 pounds on the first set, 9 repetitions on the second set, and 8 repetitions on the third set.
All right, so what makes progressive overload significant? Your muscles are a little obstinate; they will not develop or hypertrophy without a strong reason. You must therefore aim to "outperform" your prior efforts in some way if you want to continue the muscle-building trend (we will go into more detail about this later).
Conversely, if you have developed significant muscle mass over the years, eliminating exercise and resistance training can eventually cause your muscular fibers to atrophy, or shrink. Therefore, if you want to gain and keep muscle, resistance training must be a mainstay of your fitness routine. Muscle strength is based on the same idea.
Gaining muscle and strength can be achieved through a variety of exercise techniques, but the greatest choice is by far resistance training (e.g., lifting weights). Keeping that in mind, let us go on to the main subject: strength training versus hypertrophy training.
Is It Better to Prioritize Strength or Muscle Hypertrophy?
Although gaining muscle and becoming stronger are two distinct results of progressive overload, they are not exclusive. Long-term muscle growth depends heavily on strength; the more powerful you are, the more volume you can lift during sessions designed for hypertrophy.
Strength-training regimens are also influenced by a variety of neurological variables. Squatting 70% of your 1RM (one-rep maximum) is a completely different exercise from squatting 95% of your 1RM from the perspective of your brain.
The neuromuscular system must be prepared to lift reasonably big free weights as part of a strength-training regimen. To put it another way, it is not the same as training a muscle only for growth; rather, it teaches the brain to recruit/activate muscle units to create maximal force output for a single (or few) reps. The neuromuscular system's functional unit, which consists of the motor neuron and every muscle fiber it innervates, is called a motor unit.
The bodybuilding subculture frequently uses hypertrophy training routines since increasing muscular mass mostly involves applying tension to a muscle during its "work"—the more work your muscle undertakes during a workout, the greater the overload. Because work is equivalent to force times distance (think of it as repeatedly moving weight across space), muscle hypertrophy is therefore caused by work.
However, building strength necessitates neuromuscular adaptations that can only be achieved by performing heavy lifts at lower rep ranges (e.g., 3-5 reps each set). While bodybuilding-style training is not always "mindless," it does, in the end, include performing a reasonably high number of repetitions in order to fatigue the target muscle groups.
Muscle growth does not always require a heavy load. Actually, studies indicate that lifting 30–40% of 1RM for sets of 25–35 repetitions can stimulate muscular growth just as effectively as lifting 70–80% of 1RM for sets of 8–15 repetitions [3]. Admittedly, it seems that the secret is to perform each set until complete failure or near-failure[4].
There is a threshold, though, beyond which lifting extremely low loads for extremely high repetitions does not produce a discernible anabolic response[5]; generally speaking, if you can complete more than 50 repetitions each set before experiencing complete muscular failure, it is time to up the weight. If you think about it, this makes sense—if it were not for the fact that marathon runners have legs as large as those of professional bodybuilders.
Which method is most time-efficient, using the example above? Which is more effective for building strength?
While concentrating only on high-volume hypertrophy workouts will not provide you with the neuromuscular stress required to increase strength, placing too much attention on low-volume strength training will take away from hypertrophy training. Fortunately, by simply switching between strength-specific and hypertrophy-specific exercises (or even combining them into the same workouts), you can benefit from both worlds.
This is an example of a fitness regimen that incorporates both strength and hypertrophy training:
Workout Focus Examples for the Day
Monday: Bench Press, Lat Pulldown, Tricep Dips, and Barbell Bicep Curls for Upper Body Hypertrophy
Tuesday Lower Body Strength Training: Barbell Squats, Leg Presses, Deadlifts, and Calf Raises with Heavy Dumbbells
Wednesday, Rest Day
Thursday. Lower Body Hypertrophy: Leg Extensions, Hip Abductors, Seated Leg Curls, and Light Dumbbell Calf Raises
Upper body strength exercises for Friday include pull-ups, weighted dips, barbell shoulder presses, and barbell rows.
Saturday and Sunday: Rest
Making Progressive Overload Simpler: An Explanation of Training Variables
You will not see much increases in strength and muscle if you do not advance, or add weight gradually. If you do not give the body a cause to change, there is just no incentive for it to. The good news is that resistance exercise may guarantee increasing overload in a number of ways.
The following are the most relevant methods for monitoring development and controlling training overload:
- Volume is equal to the number of completed repetitions times the load lifted.
- The amount of weight lifted in relation to your maximum capacity (for instance, 70% of your one-rep maximum) is known as intensity.
- Frequency is the number of workouts you do each week.
- Time under tension (TUT) is the duration of mechanical tension applied to a muscle; it is often longer when a lesser weight is used.
- TUT does not always correspond with muscle growth and is not a reliable measure of training intensity [6].
Remember that muscle fibers develop through adaptation to novel stressors; these "new" stressors are created by adjusting the previously indicated training variables, particularly by raising the intensity and adjusting the volume consequently. For instance, after performing three sets of twelve reps with 200 lbs on barbell squats, try squatting 205 pounds for three sets of ten to twelve reps the following time you work on your lower body. This makes it more difficult to promote more muscle tissue growth and boost muscular strength.
If you are lifting weights to build muscle or strength, remember that you should always aim to get better. It is not acceptable to lift a weight that hardly tests your strength as part of a hypertrophy-training regimen.
Strength Training vs. Hypertrophy: Important Differences
Training Particular to Hypertrophy
- Increases the volume of training, which maximizes muscular growth.Increases power output by producing the most force possible.
- Provides a well-rounded workout by combining isolation and complex exercises.
- Can result in improved muscle definition.
- May improve endurance because more repetitions can be done.
- Increases muscle size, which supports strength training and provides the possibility of larger strength improvements.
Strength-Specific Exercise
- Increases power output by producing the most force possible.
- Emphasizes multi-joint complex lifts, which are essential for training the entire body.
- Enhances functional strength and fitness, which is beneficial for daily tasks.
- Emphasizes the nervous system's ability to withstand high amounts of stress while promoting neuronal changes.
- Promotes bone health because high-load bearing workouts enhance mineral density.
