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Strength Routine and Hypertrophy Routine: These Are the Differences Between Them

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Normally we talk about strength routines and hypertrophy routines, they are routines with different objectives, but we really don’t know how they differ. What makes a routine hypertrophy or strength routine?

Beyond the obvious (the objective is different) the structure is also completely different, the training and rest days are different and there are even exercises that differ and that normally only go into one type of routine. We are going to see the differences of each of them in different parameters of a routine.

Strength Routine and Hypertrophy Routine.

Series, repetitions and rest.

This is the most obvious difference between these two routines. Starting with the number of repetitions, in this study , the use of three different ranges of repetitions was compared (more than 20, between 9-11 and between 3-5) and it was observed that the lowest range was the most efficient for winning. strength while a very high number of repetitions was inefficient. Regarding hypertrophy, we see that there is not much difference between the range of 9-11 and that of 3-5.(1)

For this reason, strength training usually uses a number of repetitions below six and hypertrophy training sometimes combines ranges of 3-6 and higher ranges of 9-12 depending on the type of exercise. The lower ranges are usually used in basic exercises ( squat , bench press , shoulder press and deadlift ) where gaining strength contributes, in the long run, to muscle development and the highest range is reserved for isolated exercises.

As for rest, it is a simple question of priorities. In strength training, since our priority is to lift the maximum possible weight, we rest as much as necessary, while in hypertrophy , since we seek to generate a certain tension or stress, that is why we normally limit rest to about 90 seconds.

Finally, if we talk about series, normally in strength training they are usually higher for the simple fact that the number of exercises is smaller and also the approach series, used to get closer to the maximum weight, are larger while in hypertrophy we usually talk three or four series per exercise .


What exercises to introduce in each type of routine?

As we have mentioned previously, the exercises are also different depending on the type of training. In hypertrophy training as such we can find any exercise we can imagine, from the largest and most compound ones like the deadlift to very isolated and specific exercises like a concentrated biceps curl with one hand .

On the other hand, in strength training it does not make sense to include isolated exercises, in these exercises strength is secondary and you cannot progress excessively, and that is why we focus solely and exclusively on compound exercises. Squats, deadlifts, bench press, military press, barbell rows, etc.

Training days.

In this aspect, in both training sessions the possibilities are practically infinite, with hypertrophy training lasting two or seven days per week and strength training ranging from two to 5 and even 6 days per week, but generally, in strength training We usually talk about fewer workouts per week .

This is basically because, in strength training, the intensity is maximum and also the number of exercises to be performed is somewhat limited, therefore, it is quite difficult to train several days in a row while recovering correctly between workouts.

Bottom Line.

Both power and hypertrophy routines offer wonderful benefits depending on person health goals. Strength routines consciousness on enhancing maximal energy and energy, even as hypertrophy exercises prioritize muscle growth and size. Tailoring your exercise routine for your precise targets can optimize effects and average fitness. Whether you purpose to boost heavier weights or increase muscle mass, consistency and modern overload are key standards for achievement in both routine. Ultimately, choosing the proper routine depends on knowledge your priorities and adapting your schooling therefore.

+1 Source

FitMeMore has strict sourcing guidelines and relies on peer-reviewed studies, educational research institutes, and medical organizations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and up-to-date by reading our editorial policy.

  1. Muscular adaptations in response to three different resistance-training regimens: specificity of repetition maximum training zones; https://pubmed.ncbi.nlm.nih.gov/12436270/

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