Strength & Hypertrophy

Fitness

When it comes to the intention of progressive overload, training for Strength and for Hypertrophy are two different avenues which can lend into one another:

Hypertrophy

Training to target and overload specific areas and muscle groups.

Strength

Lifting an object from point A to point B and building this up to the heaviest weight possible

Now let’s consider the two schools of thought surrounding each of these approaches, whilst acknowledging both of their END GOALS.

Hypertrophy is predominantly used for Bodybuilding, in that people aiming to get as lean as possible will also be required to hold onto as much muscle as they can in order to achieve a certain LOOK. Although strength would have had to be once a key staple of their progression to a heavier weight –alluding to more muscle and fat retention from a higher calorie output– it will ultimately become spent to satisfy a much leaner goal which requires much less food and even less energy to operate. When strength may be in scarcity, it is here where hypertrophy would be a key component of muscle maintenance, given an equal stimulation to imitate the heavier weight bearing. A set of 80kg on Bench Press is not the same as one of 110kg, but there are plenty of ways in which you can trick your body into making it feel the same way and thus not losing too much muscle at a lighter weight. Clearly this is not the approach to take across prolonged periods of what would be a culmination of both Strength and Hypertrophy, as it is much easier to adapt to the lower volume of 80 than it is 110, but merely lifting heavier won’t necessarily bear the kind of LOOK a matched lighter volume may.

On the flipside, Powerlifters operating purely for strength rely on keeping their rep ranges LOW and their weight HIGH, in order to surpass previous totals in VOLUME, NOT Reps. Even simply comparing the energy and muscle recruitment required going up to 110 from 80, and 140 from 110 is something that relies heavily on calorie influx and energy replacement throughout strength overloading. In Bodybuilding, specific muscle volume and hypertrophy purely for size is achieved at a much higher rep range whereby the muscle is pushed to complete failure and adapts accordingly over time.

Both these styles of training can be incorporated alongside the other, though there will be a conflicting point to which the potentiality of further strength may be hindered by adopting rep ranges suited better to endurance rather than power. The same goes for lifting beyond your means and sacrificing the proper muscular contraction in the correct areas as opposed to the assisting, peripheral muscles; shoulders, arms.

Ultimately, place your approach on a scale of one to the other –STRENGTH, HYPERTROPHY– and define where you would place both your rep ranges and resistance % of 1RM in relation to how it reflects on your body. Account days for strength and others for accessory and isolation movements which provide more of a failure from the pain/burn as opposed to simply failing to complete the set amount of reps as it is too heavy.

I will be taking on more clients this year for Online Coaching, which will include regular weight and macro goals in conjunction with a custom training regime. If this is something that you are looking to get put in place for 2019 please complete my survey on my website jakedarcyfitness.com under ‘Online Coaching’

Cheers

Jake

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