The Difference Between Strength & Hypertrophy Training

In this QUAH Sal, Adam, & Justin answer the question “What is the difference between strength training and hypertrophy training? Don’t they both produce muscle mass?”

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Which Is Better: Low Reps Or High Reps? - Mind Pump Blog

Why You Need to Mix Rep Ranges After Periods of Training – Mind Pump Blog

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“The Difference Between Strength & Hypertrophy Training“
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[adamsc]

this makes a lot of sense. This is like, the kid who plays multiple sports is usually more athletic than the other kid who just trains in 1 sport

[freedomfighter]

How I'm feeling on the day determines my training... if I'm feeling strong and had good sleep/ a couple days rest etc I'll do lower reps more weight... if I'm feeling the opposite I'll do higher reps less weight as there's less chance of injury whilst gaining the most from the workout...

[liamengram]

There technically isn't one.

"Strength" training utilizes myofibrillar hypertrophy.
What people typically call "Hypertrophy training" utilizes sarcoplasmic hypertrophy.

Whether you do high weight low reps, or low weight high reps - you are still stimulating hypertrophy. One just tends to build more strength than mass, while the other tends to build more mass than strength. This is why you should do both. Train higher weight lower reps for your compounds, and lower weight higher reps for your isolations. This will ensure that you get both stronger and bigger at an optimum rate.

[mmakai]

Wish you guys would answer the question though, question being WHY does a lower rep range benefit strength vs higher rep benefitting muscle. Most people, including myself have heard about the rep ranges for strength vs hypertrophy but I’ve never heard anyone actually explain why this is the case.

[JHolland]

I do full body hypertrophy for 6 weeks. Then I switch to a 5x5 program for 4-6 weeks. And I just continue to cycle through those over and over again.

[cognac]

5:19 simple as that " everything works, nothing works forever "👏🏼💪🏽💯

[mxeroberts]

Arnold already taught us this when he said to “shock the muscle” and reiterated muscle confusion.
Get to da choppa!!

[jvm-tv]

"Everything works, nothing works forever" well said!

[Kribaca]

I just came to say hi. I love your podcast.

[celticbhoy]

Man this makes so much sense because I’ve been working out for a year and have made a lot of progress but the past month I haven’t made any this must be the solution

[r.e.]

Power/Strength is 1-3 reps
Myofibril Hypertrophy is 4-8 reps
Sarcoplasmic Hypert. is 8-12 reps

[akash_goel]

- "Rep range" is not the difference b/w strength and hypertrophy.
- All workouts produce strength AND hypertrophy.
- You can bias for strength or hypertrophy based on your focus.
- Strength is promoted by coordination, aka, compound movements. The more muscles that you can recruit to perform a task, the easier it will be, ergo more strength.
- The more isolated task that you perform, the more concentrated tension will be on a smaller subset of muscles, and higher the hypertrophy FOR THAT MUSCLE GROUP (I'm not aware of any 1-muscle-only exercise, each exercise recruits a variable number of muscles).
- Traditionally, strength-focussed exercises are done in small rep ranges (3-6) because they are energy intensive (as they recruit a much larger group of muscles). Similarly, hypertrophy-focussed exercises can be done in a moderate-to-high rep-range (8-15) because they are less energy intensive (smaller group of muscles recruited).
- Muscles grow only when they break. Hypertrophy-focussed (generally isolation) exercises build more muscle.
- All rep-ranges can create hypertrophy - more weight low-rep v/s less weight high-rep for example.


These strength and training coaches need to attend school.

[RObert]

12 months in a year right? Divide 12 months by 3. That is equal to 4. So go 4 months with high rep, 4 months for low rep, and 4 months for Hypertrophy and watch yourself turn into a fucking monster. Sometimes it ain't the weight that counts is the muscle to mind connection. Been training for 6 months constantly and I've learned a lot from this channel but remember everybody is different everybody has a different path and different goals. Should I post my transformation?

[tylerhortman]

I can confirm that increased workout frequency and multiple rep ranges does build muscle math.

[chrisrains]

I lift all body parts twice a week. Right now I'm running 5/3/1 and then I deload at 60% of my 1rm for 3 sets of 10. After I run through this for two cycles (each cycle lasts for 2 weeks) I will do one week of 2 sets of 15 (on Mon and Tues) and 1 set of 20 (on Thurs and Fri) before going back to my 5/3/1 and deload again for another two cycles.
I've found that if I run 5/3/1/ for more than two cycles in a row my body starts feeling beat up and the progress slows down. Going into the higher reps for lighter weight makes me feel stronger and it's nice to feel a better pump again. I also believe the extra blood to the muscles helps me recover from the 5/3/1 training and helps set up for more success when I get back to 5/3/1.
I'm saving work with bands and triphasic training for later when my training will inevitably stall.

[christophersmith]

The most muscle I’ve put on was in the last couple of months rotating between bodybuilding and strength weeks. I was not expecting this in this video but glad my experience has some validity outside of my own head.

[kirkwilson]

Thank you so much for this video guys! It changed my life and physique.

[Keyumiz]

So just to clarify switching up reps and amount of weight is good, especially for progressive overload. However, the tried and true exercises like the bench press can stay the same. Correct me if I'm wrong.

[michellbesong]

this makes a ton of sense, thank you! Also makes the whole training thing more complicated lol 😂

[Rascon]

Heavy weight 3-5 reps. Lower the weight and go for 8-12 reps. Destroy the muscle you're there for a reason.