Are you debating between hypertrophy training vs. strength training? Don’t forget that your individual goals matter just as much as the type of training you pursue. Your individual goals indicate the best type of workout regime you must opt for. Here are some of the main differences, pros, and cons of both training formats.
It’s common to come across the hypertrophy training vs. strength training debate when you’re looking for the perfect exercise program. Don’t end up with the wrong training format just because of peer pressure at the gym or home. You can choose the best training format yourself depending on the pros and cons of both. Here’s a simple overview of both training formats:
- Strength training helps increase muscle strength
- Hypertrophy training helps to increase muscle size
What is Hypertrophy Training?
In simple words, when an individual wishes to increase muscle size in the body, they choose hypertrophy training. It’s about gaining additional muscle and increasing muscle mass. Some people may also refer to it as “bulking.” Though, there are some pretty distinct differences.
During hypertrophy training, your muscles increase in size and gain additional muscle mass by overcoming external force (weightlifting). Hypertrophy training involves intensity and adding tension during several exercises to spur muscle growth. When a muscle wears out due to weight variations, the muscle tension forces growth.
However, don’t make up your mind just yet. Keep reading to gain valuable insights into both training formats.
What is Strength Training?
As the name suggests, strength training refers to increasing the strength of your body’s muscles. The overall aim of strength training is to help you lift more weight efficiently. You will focus more on your muscles’ movement patterns in response to different weight variations. The targets will be entire muscle groups rather than a particular muscle for size growth.
You can assume that you’re trying to become stronger and more powerful at lifting weights. That means, without focusing too much on muscle growth, you aim to lift more weight without compromising your routine.
Those involved in strength training usually move towards heavier deadlifts and bench presses. It can surely help you transform your physical look just like with hypertrophy training. However, the main benefit of strength training is that you will lift more weight easily. Try looking up the best powerlifters across the world to get a visual idea of what strength training looks like!
Hypertrophy Training vs. Strength Training: The Main Differences
So, back to the hypertrophy training vs. strength training debate? A common name for both types of training formats is “progressive overload” or resistance training. It means that the exercise tension over targeted muscles tears them and helps them build back stronger. Well, here are the main differences that you must keep in mind when choosing either one of the two training formats.
· Volume
Hypertrophy training has a higher training volume with more weightlifting exercises involving a higher number of reps and sets. Likewise, strength training involves lower volume training with difficult weights but fewer reps and more sets.
· Weight
You have to lift stronger weights in strength training while slightly lighter weights in hypertrophy training. Hypertrophy training is low-intensity, and strength training is high-intensity.
· Goals
Hypertrophy training focuses on individual muscle growth, shaping, and size gain. On the other hand, strength training involves lifting heavier weights to compound muscle group strength.
· Rest Periods
The hypertrophy training session involves going for shorter rest periods while strength training, due to heavyweights, allows slightly longer rest periods (i.e., 2 minutes or relatively more).
Pros of Hypertrophy Training
Check out the major pros of hypertrophy training with consistency and effectiveness, as per experts:
- Strength/power increase
- Greater calorie burn
- Assistance with weights loss
- Better muscular balance (muscular symmetry)
Cons of Hypertrophy Training
Hypertrophy training comes with a list of cons as well. While most workout enthusiasts ignore the cons, you must look at them very carefully to make the most out of your hypertrophy training regime. Following are the cons of hypertrophy training:
- Often results in late muscle mass increase, causing anxiety and stress.
- Muscle mass growth remains limited due to your natural predisposition.
- Greater chances that your genes may limit muscle growth and cause depressive feelings when results aren’t achieved.
Pros of Strength Training
Here’s an institutional list of benefits that professionals claim are a result of strength training effectively and consistently:
- Lean muscle mass
- Increasing metabolism
- Bone density increase
- Weight management
Cons of Strength Training
Here’s a list of some of the major cons of strength training, especially when you lack proper instructions, a professional coach, and insightful tips:
- Consistent form is required for effective and noticeable results due to the weightlifting precision techniques.
- Greater chances of injuries.
- You require additional fitness equipment for strength training, making it difficult to train when you’re away from home.
Hypertrophy Training vs. Strength Training: What’s best For You?
This is something that you must answer yourself. You know your goals better than anyone. Whether it’s hypertrophy training vs. strength training or another form of workout debate, you must realize your goals.
Choosing the wrong type of workout format to achieve your fitness goals will not only waste your time and money but also cause a strain on your physicality while draining your energy. So, if you want sizeable, bulky, and noticeable muscles, hypertrophy training is the way to go. Otherwise, if you wish to increase the maximum weight you can lift efficiently with the same movement, go with strength training.
Conclusion
Are you ready to begin the perfect workout regime for you? You don’t have to worry about not having a gym buddy because GymBet is all you need. The mobile application sets you up to achieve your desired goals. Whether you’ve finally settled the hypertrophy training vs. strength training debate or not, you can rely on GymBet to be the perfect workout buddy.
The application motivates you with every exercise and every rep. From tracking progress to competing with friends, the app has a well-deserved spot on every gym enthusiast’s routine. Developing a consistent routine is difficult when you’re not tracking progress. So, make sure you check out the official GymBet application and try it during your workout routine.