The Differences Between Training for Size Vs Strength

Summary

In this Renaissance Periodization video, Dr. Mike discusses the nuanced differences between strength training and hypertrophy (size) training. He clarifies that while they share similarities, especially for beginners, advanced training requires distinct approaches. The video delves into optimal rep ranges, volume, progression, exercise selection, and training frequency for each goal. Dr. Mike suggests that beginners can benefit from a hybrid approach, but as one advances, alternating dedicated phases of hypertrophy and strength training yield the best long-term results.

Takeaways

• 🏋️ Strength and size training are not the same, with distinct differences in approach as one becomes more advanced.
• 📊 Basic strength is best developed in a 3 to 6 rep range per set, whereas hypertrophy is best stimulated in the 5 to 30 rep range.
• 🔢 There is a minimal overlap between the optimal rep ranges for strength and size, with only sets of 5 and 6 being common to both.
• 💪 High-level bodybuilders and powerlifters exhibit significant differences in training methods, despite both aiming to be bigger and stronger.
• 🏋️‍♂️ Strength training is more fatiguing per set and requires a higher degree of preparedness compared to hypertrophy training.
• 🔄 Hypertrophy training can involve higher volumes and more frequent sessions without the same level of fatigue as strength training.
• 📈 Progression in strength training is primarily about increasing the load on the bar, while hypertrophy training can involve more reps, sets, or load.
• 🗓 Frequency and undulation of workouts differ, with hypertrophy benefiting from more frequent sessions and strength training requiring more recovery.
• 🏋️‍♀️ Exercise selection is crucial, with compound exercises being more beneficial for strength and a variety of exercises for hypertrophy.
• 🔄 For optimal results, a cyclical approach alternating between dedicated hypertrophy and strength phases is recommended, especially for advanced trainees.
• 🚀 Beginners can benefit from a concurrent approach, doing sets of 5 to 10 reps that effectively build both strength and size.

Q & A

What is the main difference between strength training and size (hypertrophy) training?

Strength training and size training are not the same. Strength training focuses on increasing the body's ability to produce force, often using lower rep ranges like 3 to 6 reps per set. Hypertrophy training, on the other hand, aims to increase muscle size and is best stimulated in the 5 to 30 rep range.

Why do professional bodybuilders and powerlifters train differently despite both aiming to get bigger and stronger?

Professional bodybuilders and powerlifters train differently because their training is optimized for their specific goals. Bodybuilders focus more on hypertrophy to increase muscle size, while powerlifters concentrate on strength to maximize their performance in powerlifting competitions.

What is the optimal rep range for basic strength training according to sports science?

The optimal rep range for basic strength training, which is about building foundational strength, is roughly 3 to 6 reps per set.

In what rep range does overall hypertrophy training stimulate the best muscle growth?

Overall hypertrophy training stimulates the best muscle growth in the 5 to 30 rep range per set.

Why might a powerlifter's training routine differ from a hypertrophy-focused routine in terms of exercise selection?

A powerlifter's training routine will likely focus on compound exercises that are directly related to their competitive lifts, such as squats, bench presses, and deadlifts. In contrast, a hypertrophy-focused routine may include a wider variety of exercises, including isolation movements, to target different parts of the muscle and promote overall muscle growth.

How does the volume of training affect the outcomes of strength training versus hypertrophy training?

For strength training, higher volumes can lead to increased fatigue, which is not optimal for strength development. Hypertrophy training, however, can benefit from higher volumes as it stimulates muscle growth with more sets and reps.

What is the significance of progression in strength training and hypertrophy training?

In strength training, progression is crucial and is typically achieved by increasing the load on the bar to continuously challenge the body and build strength. In hypertrophy training, progression can come from increasing reps, sets, or load to ensure continued muscle growth.

How does the frequency of training sessions differ between strength and hypertrophy training?

Hypertrophy training can often be performed more frequently throughout the week due to the nature of the exercises and the need for muscle recovery. Strength training, however, requires more recovery time between sessions to ensure the body is prepared for the high-intensity training.

What is the concept of 'undulation' in training, and how does it apply to strength and hypertrophy training?

Undulation refers to the variation in training intensity and volume over time. In hypertrophy training, it might involve varying rep ranges and loads to continuously stimulate muscle growth. In strength training, undulation might involve cycles of high-intensity, low-volume sessions followed by lower-intensity, higher-volume sessions to optimize strength gains.

How can an individual potentially get the best of both strength and hypertrophy training?

An individual can potentially get the best of both by using a concurrent or hybrid training approach, where they perform compound strength exercises in the lower rep range followed by accessory movements in a higher rep range. Additionally, they can cycle through phases of focused hypertrophy training and strength training with active recovery periods in between.

What is the recommended approach for beginners who want to build both strength and size?

Beginners can benefit from a more general approach, focusing on sets of 5 to 10 reps, as this rep range is effective for both building strength and size. As they progress and become more advanced, they may need to specialize their training to focus more on either strength or hypertrophy.