Is there a difference in training for size vs strength? Is there a way to do both at the same time? In this video, I am going to explain the differences and similarities between hypertrophy and strength training and how you might be able to do both.
To start, we need to understand that hypertrophy (muscle growth) and strength are going to overlap in each other's training. As you train to get bigger muscles, you will inevitably get stronger. As you train to get stronger, you will inevitably create more muscle size.
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However, if one were to pursue one discipline over the other as to match their goals, they would need to understand how to train differently for either pursuit. For starters, we need to know what technique focus is needed for each, When it comes to training for size, you need inefficient movement to direct the maximum amount of tension into the desired muscle group. When training for strength, you are looking to be as efficient as possible to move the most weight possible creating system tension throughout the entire body to recruit every muscle available to move that weight.
How are the rep ranges different when it comes to size vs strength? For size, there is a wide range, with research pointing to the fact that anywhere between 5 and 30 reps in a set can produce results. Take note, however, that the higher the reps, the more necessary it is to train to failure. With strength, the rep range is ordinarily low, between 4 and 8 reps in most cases with 1-3 being more present in a peaking cycle.
When it comes to the overall weekly volume, there is a big difference as well. When training for hypertrophy, you will see growth with 10-20 sets per muscle group per week. On the other hand, strength training is lower in the sense that 5-15 sets per movement per week is necessary to see progress.
How does fatigue play into whether you get bigger or stronger? When it comes to training for size, fatigue tolerance is high as we know that training to failure is the fastest way to produce muscle growth. However, when it comes to strength, training to failure is actually not a good idea. For one, it's not as safe to reach failure on the major compound lifts nor will that type of fatigue allow for maximal force production on subsequent sets.
Speaking of fatigue, we know that muscle recovery is paramount no matter what option you pursue, but how you pursue it might be different depending on if your focus is hypertrophy or strength. When size is the goal, you need to space out sessions to allow adequate recovery by at least 48 hours. When training for strength, it is possible to train the same movement or muscle groups multiple days in a row simply because they fatigue incurred is much lower. By not training to failure, less recovery is needed between sessions.
When it comes to workout variety, training for muscle growth allows for high variation in that workouts within a particular training block don't need to look similar as variations are often necessary. When it comes to getting stronger, it should be noted that specificity is required to make progress and that there is very little session variety. Many of the workouts look the same and repeat themselves and for good reason.
When it comes to exercise selection, this is where things really separate themselves. If you are training for muscle growth and size, then you need to understand that exercises and can be swapped for others in almost every instance. If you want a bigger chest, but don't have access to a barbell, then dumbbells and cables will work just fine. There is high flexibility and substituting exercises will not hinder your progress. We do know that when training to get stronger, there is low flexibility in this instance for exercise selection. If you want to get a stronger squat, you have to squat. It's as simple as that.
Intensity techniques are not necessary to muscle growth, but they certainly help, especially with people that have been training for a longer period of time. As your training age increases, the likely it becomes more necessary to delve into technique work. When it comes to strength, intensity techniques are not often prevalent, but specific technique application is. This includes speed reps, pause reps, deficit reps, and even the use of accommodating resistance.
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