The Differences in Training for Hypertrophy (Muscle Size) vs. Strength & Power | Dr. Andy Galpin

Summary

This script discusses the optimal training ranges for muscle hypertrophy, strength, and power. It explains that hypertrophy can be achieved with 5 to 30 repetitions per set, with intensity scaling accordingly. For strength, 3 to 5 reps are recommended, while power training typically involves 2 to 5 reps at a fast pace. Rest periods also vary, with hypertrophy allowing short to long rests, but strength and power requiring longer intervals for recovery. The importance of training intensity and rest for achieving specific goals is emphasized.

Takeaways

• 💪 Training for hypertrophy typically involves 8 to 12 repetitions per set, but it can be equally effective with 5 to 30 repetitions as long as the effort is the same.
• 🏋️‍♂️ The intensity for hypertrophy training scales with the weight lifted, with 70-80% of one's one-rep max for 8-12 repetitions, and higher percentages for fewer reps.
• 🔢 Research shows that hypertrophy can occur with a wide range of repetitions, from as low as 5 to as high as 30, contradicting the traditional 8-12 rep range.
• 📉 Strength training requires a lower rep range, typically 3-5 repetitions per set, to achieve higher intensity loads and prevent fatigue from reducing weight lifted.
• 🚀 For power development, training should focus on a rep range of 2-5, with a fast movement to maintain both force output and velocity.
• ⚖️ The optimal load for power exercises varies, with smaller upper body exercises benefiting from lighter loads (30-50% of one-rep max) and larger movements like squats requiring heavier loads (50-60% of one-rep max).
• 🕒 Rest periods for hypertrophy can range from as short as 30 seconds to as long as 5 minutes, with both showing equal effectiveness for muscle growth.
• 🛑 For strength and power training, longer rest intervals of 2-5 minutes are recommended to ensure full recovery and practice of fast and heavy movements.
• 🤔 The perception of recovery can be misleading; even fit individuals may not fully appreciate what 100% recovery feels like, suggesting the need for longer rest periods than initially thought.
• 🔄 The script emphasizes that these are guidelines and should be adapted based on the individual's fitness level, training phase, and specific goals.
• 📉 Strength gains are best achieved with lower rep ranges and longer rest periods, whereas hypertrophy can be pursued with a broader range of rep counts and rest intervals.

Q & A

What is the typical repetition range for training muscle hypertrophy?

The typical repetition range for training muscle hypertrophy is 8 to 12 repetitions per set.

Has research shown that hypertrophy can occur at repetition ranges outside the 8 to 12 range?

Yes, research has shown that hypertrophy can occur equally from as low as 5 repetitions per set up to 30 repetitions per set.

What is the relationship between repetition range and training intensity for hypertrophy?

Training intensity scales based on how heavy you're lifting. For example, an 8 to 12 repetition range is typically associated with 70 to 80% of one's one-rep max.

What is the recommended repetition range for strength training?

For strength training, the recommended repetition range is typically 3 to 5 repetitions per set.

Why is there a difference in strength progress between high and low repetition sets?

Strength progress is different because strength requires a lower rep range to achieve high intensity loads, which is not the same as the conditions needed for hypertrophy.

What is the recommended rest range for hypertrophy training?

The rest range for hypertrophy can vary from as low as 30 seconds to as high as five minutes, with both ranges shown to produce equal hypertrophy.

Why is a longer rest period recommended for strength and power training compared to hypertrophy?

Longer rest periods are recommended for strength and power training to ensure full recovery and the ability to maintain high force and velocity outputs during sets.

What is the general intensity range for power training in terms of one-rep max percentage?

For power training, the intensity range is generally lower than for strength, often less than 65% of one's one-rep max, to allow for fast movement.

How does the optimal load for power training differ between upper body and lower body exercises?

Upper body exercises tend to achieve peak power at lighter percentages of one's max (e.g., 30% to 50%), while larger lower body exercises like squats may require higher percentages (e.g., 50% to 60%).

What is the importance of rest intervals in the context of strength and power training?

Rest intervals are crucial for strength and power training to ensure that each repetition is performed with maximal force and speed, which is essential for effective training adaptations.

Why might someone choose a repetition range higher than 12 for hypertrophy training?

A repetition range higher than 12 can be chosen for hypertrophy training to accumulate more fatigue, which can lead to adaptations in muscle fibers that are recruited under such conditions.

Outlines

00:00

💪 Hypertrophy Training Rep Range and Intensity

The paragraph discusses the optimal repetition range for hypertrophy training, which is traditionally considered to be 8 to 12 reps per set. However, recent research indicates that hypertrophy can occur with a wide range of repetitions, from as low as 5 to as high as 30. The key is consistent effort across the range. The intensity, or weight lifted, should be adjusted based on the rep range, with 70-80% of one's one-rep max for 8-12 reps, and potentially higher percentages for fewer reps. The speaker also touches on the differences in training for strength versus hypertrophy, noting that while both can lead to muscle growth, the strength gains will be more significant with lower rep ranges and higher intensities. The importance of rest periods and the varying needs for different training goals, such as hypertrophy, strength, and power, are also mentioned.

05:02

⏱️ Rest Intervals for Strength and Power Training

This paragraph delves into the importance of rest intervals in strength and power training. It contrasts the flexibility of rest periods for hypertrophy, which can range from 30 seconds to five minutes without affecting hypertrophy gains, to the more stringent requirements for strength and power. For these, shorter rest intervals can compromise the quality of training by reducing the ability to move fast and produce force. The recommended rest periods for strength and power are two to five minutes, with considerations for the individual's fitness level and the specific exercise. The paragraph emphasizes the importance of fully recovering to maximize power and strength, and advises starting with longer rest intervals if one is new to this type of training, as the perception of recovery can be misleading.

Keywords

💡Hypertrophy

Hypertrophy refers to the increase in muscle size and is the primary goal of bodybuilders and athletes looking to enhance their physical appearance and strength. In the video, it is explained that hypertrophy can be achieved with a wide range of repetitions from 5 to 30 per set, provided the effort is consistent. The script emphasizes that the number of repetitions is not as critical as the intensity of the training session.

💡Repetitions per set

Repetitions per set is the number of times an exercise is performed without rest during a single set. The script discusses the common range of 8 to 12 repetitions for hypertrophy but clarifies that effectiveness extends from 5 to 30 repetitions, depending on the training goal and intensity.

💡Intensity

Intensity in the context of the video refers to the amount of effort or the weight lifted during a workout. It is directly related to the percentage of one's one-rep max (the maximum weight one can lift once). The script explains that intensity scales with the number of repetitions, with higher repetitions requiring lighter weights and vice versa.

💡One-rep max (1RM)

One-rep max is the maximum amount of weight that can be lifted for a single repetition of an exercise. It serves as a benchmark to determine the intensity of a workout. The video uses 1RM to illustrate the relationship between the weight lifted and the number of repetitions for achieving different training outcomes like hypertrophy, strength, or power.

💡Strength

Strength is the ability to exert force and is a key component of physical fitness. The script differentiates between hypertrophy and strength training, noting that strength requires lower repetitions (3 to 5) and higher intensity (above 80% of 1RM) to maximize force output.

💡Power

Power in the video refers to the combination of strength and speed, which is crucial for athletes in sports that require explosive movements. It is developed with lighter weights and higher repetitions (2 to 5) at a fast pace, typically less than 65% of 1RM.

💡Rest range

Rest range is the period of rest between sets during a workout. The video explains that for hypertrophy, rest can vary from 30 seconds to 5 minutes without affecting the outcome, but for strength and power, longer rest periods of 2 to 5 minutes are recommended to ensure full recovery and performance.

💡Fatigue

Fatigue is the state of feeling tired or exhausted, often resulting from physical exertion. The script mentions that shorter rest intervals can lead to more fatigue, which may reduce the weight lifted or the number of repetitions performed in subsequent sets.

💡Velocity

Velocity in the context of the video refers to the speed at which an exercise is performed. It is particularly important for power training, where maintaining a fast pace while lifting weights is crucial for developing explosive strength.

💡Optimal load

Optimal load is the ideal amount of weight that allows an individual to maximize their performance for a specific training goal, such as power or hypertrophy. The script notes that different exercises have different optimal loads, with upper body exercises often peaking at lighter weights and more complex movements requiring heavier weights.

💡Recovery

Recovery is the process of rest and repair that occurs after exercise, allowing the body to regain strength and improve fitness. The video discusses the importance of adequate rest intervals for strength and power training to ensure full recovery and maintain the quality of the workout.

Highlights

Hypertrophy training typically involves 8 to 12 repetitions per set, but recent research shows it can occur equally from 5 to 30 repetitions per set.

Training intensity for hypertrophy should be around 70-80% of one's one-rep max for 8-12 repetitions, scaling with the number of reps.

Lifting as low as 30% of one's one-rep max can be effective for hypertrophy with higher repetitions.

Strength training requires a lower rep range and higher intensity to maximize force output.

The three to five method is recommended for strength training, with reps ranging from three to five per set.

Power training combines strength and velocity, typically requiring reps less than six per set.

Power training intensity should be moderate, allowing for fast movement without compromising force.

Different exercises have varying optimal loads for power training, with compound movements like squats requiring higher percentages of one-rep max.

Rest periods for hypertrophy can range from 30 seconds to five minutes without affecting the outcome.

Longer rest periods are necessary for strength and power training to ensure full recovery and maintain quality of movement.

Rest intervals for strength and power should be at least two to five minutes to practice moving fast and heavy.

Adaptation to strength and power training can be hindered by insufficient rest intervals, affecting force and velocity.

Rest intervals should be adjusted based on individual fitness levels and the phase of the training program.

Overestimating recovery can lead to suboptimal training for strength and power, so it's better to err on the side of longer rest.

The perception of recovery can be inaccurate, especially for those not accustomed to high-intensity training.

Starting with longer rest intervals is recommended for those new to strength and power training to ensure adequate recovery.

The importance of understanding the difference between speed, force, and power in training for optimal results.

The transcript emphasizes the flexibility in training methods and the importance of individualized approaches to strength, hypertrophy, and power.

Transcripts

As a very general overview,

when we're talking about training for hypertrophy,

we're typically looking at something

like 8 to 12 repetitions per set.

Now, in the last five to eight years,

it has become extremely clear,

hypertrophy happens pretty equally

from as low as five repetitions per set

all the way up to 30 repetitions per set.

So you can go anywhere in that window

as long as you're training to the same effort

and expect equal hypertrophy.

But that said, most of the time,

most people stick closer to kind of 8 to 12 repetitions,

but by all means, go lower or higher

and it should be no problem at all,

absolutely equally effective.

What that means then in terms of intensity

is that will scale based upon how heavy you're lifting.

Generally, if you're in

the kind of 8 to 12 repetition range,

you're probably in the 70 to 80%

of your one-rep max range.

If you were to go to a little bit lower,

say five, six repetitions per set,

you might be a little bit higher, maybe 80, 85%.

And if you're to go lower,

in fact, you can go as low as 30%

of your one-repetition maximum.

That's been shown extensively in the research,

equally effective,

but that would just require you to do 25 or 30

or potentially even more repetitions per set.

I've talked about the pros and cons of this

in other episodes

and potentially will even next season go into the details.

They are not the same

because of things like strength.

So while you'll expect equal hypertrophy

with, say, 25 repetitions per set

as you would with eight repetitions per set,

the strength progress will not be the same.

Strength needs to happen at a lower rep range

so that you can get the intensity of the load high enough.

Typically what we're looking at there is, of course,

what I've spoken of before,

the three to five method,

so three to five repetitions per set,

but that could go a little bit higher.

Really do remember, these are not hard cutoff lines.

These are just kind of phased out.

So if I can get strength at five repetitions per set,

what do you think happens at six?

Still some strength.

What about seven?

Yeah, still some.

Eight? Yeah, sure.

But what about at 30?

Well, okay, very little.

And so what happens is it's just kind of like

where is the general place to be

most of the time?

That's all we're saying with strength.

But because of what we're trying to do,

reach a high load,

we have to have a low repetitions per set

because fatigue starts to reduce

the amount of weight we can actually lift.

So strength is generally something, again,

like three to five repetitions, plus or minus.

Can be as low as one.

If you want to truly peak strength,

you do one repetition as heavy as you can.

There's cons to that as well.

You want to go a little bit higher,

five, six, seven reps,

okay, still fine,

but maybe you have to go a little bit lighter.

Gives you rough context of what you're looking at.

For power, just continue that logic one more step.

So because power has a strength and velocity component,

not only can I not afford to lose some force output,

I can't afford to lose velocity either.

And so power happens typically in a similar rep range,

almost always though less

than kind of six reps per set at the most,

usually even less than that, right?

Two to five, probably more so even than strength,

and we have to do it at a fast speed.

So the intensity,

the load can't be as high

'cause I have to move it fast, okay?

So while you could do something like this,

say three sets of three repetitions

at 95% of your bench press for strength,

that's going to move very slow,

and so that wouldn't be great at developing power.

We would want to go to maybe

three sets of three repetitions at 65%.

So not super, super light,

'cause now we're just working on pure speed,

but not super heavy either

because now we're just working on pure force.

Somewhere in the middle.

Every exercise has a different optimal load,

in other words, how heavy you can lift,

what percentage of your one-rep max to maximize power.

Generally, very generally,

upper body smaller exercises

tend to achieve their peak power at a lighter percentage,

40% of your max, 50% of your max,

maybe as low as 30% of your max.

Bigger exercises like a squat,

higher, maybe 50% of your max, 60% of your max.

More complicated movements

like a snatch or a clean and jerk

can even be as high as like 80 to 95% of your one-rep max.

So it does vary a little bit,

but the point with power always is

it has to be a combination of heavy and fast.

If it's fast and no load,

it's speed but not power,

which is okay too if that's what you're after.

If it's heavy and very, very slow,

it's force, which is okay, but it's not power either.

Power needs to be somewhere in the middle.

So with that in mind, then,

the rest range for hypertrophy

can really be whatever you'd like.

It can be as small as 30 seconds.

Now, by doing that, you're going to accumulate more fatigue,

which means you're either going to have to do less repetitions

or less weight or a combination,

but that's absolutely fine.

It can be high rest.

Even up to five minutes of rest

have been shown to produce equal hypertrophy as 30 seconds.

Obviously, if you go more rest, you get more recovery,

which means we now need

to keep the weight high or go higher

and keep the rep range high or go higher.

And so pros and cons, there are subtle differences,

but equal benefit from short rest ranges

as low as 30 seconds

all the way up to longer rest ranges up to five minutes.

For strength and power though, it's a different story.

You need to stay away for the most part

of low rest intervals.

Remember, this is all about quality.

We need to practice moving fast a bunch of times.

We need to practice moving heavy a bunch of times.

If we shorten our rest intervals and we can't move as fast

and we can't produce as much force,

then we're not practicing producing force

and we're not practicing moving faster,

and so we're really undercutting our adaptations.

Two to five minutes of rest

is the rough recommendation for power and strength,

but you do want to think about this in context.

If I were to do, say, one vertical jump,

I don't truly need to rest five minutes.

That's not that fatiguing.

I could probably honestly do one minute

and depending on how fit you are,

you might even be able to do, like, 40 seconds and be fine.

And so they're just guidelines, okay?

Think about the person,

think about what phase of training they're in.

Early in a training phase,

maybe you want more rest,

but 16 weeks into a training program,

you're very fit, you're very strong, you're in shape,

you maybe don't necessarily need

a full extensive rest interval

to produce peak power again, okay?

If you're trying to maximize,

truly maximize your strength,

you're probably going to take five-plus minutes of rest.

If you're trying to work on a lot of different repetitions,

on a lot of exercises of power,

maybe two minutes is good.

Five, oftentimes when I say that people are like,

"Oh my god, five whole minutes?"

And they go to the gym, they do it,

they start their clock and like 30 seconds in

they're like, "Oh my gosh.

Like, I have to wait another 4 1/2 minutes?"

Well, not necessarily all the time

and not for every exercise.

I will caution though,

you are not nearly as recovered as you think you are.

If you're used to doing things

that are like moderate strength

or hypertrophy or muscular endurance,

you're not really understanding

and you typically can't register

what it feels like to be at 100%.

You get to kind of 90, 92% and you think,

"Yeah, yeah, I don't feel any difference."

In this particular case,

if we're trying to maximize power and strength,

that last 7% matters,

but you may not be able to perceive it

if you're not used to it.

And so typically what I would say

is if you're not used to this type of training,

I would still take more rest intervals

than you think you want to.

What's the harm?

You cost yourself an extra six minutes

combined at the end of the workout

by doing 20 more seconds of rest?

Okay, you can live with that, okay?

If eventually you realize that's enough

and you want to back it back down, that's great,

but initially start off with more rest than you think.

For the most part,

people err on the side of too short

when it comes to power and strength,

not necessarily too long.

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