Power, strength, and hypertrophy training will add variety to your current program, increase your motivation, and turn your weaknesses into strengths. On the other end of the scale when talking about hypertrophy vs strength training, myofibril hypertrophy results in myosin and contractile proteins. According to the research, lower loads with higher volumes tend to lead to higher amounts of muscle growth. It's undeniable – despite the success of the annoying guys who grow regardless of what they do – that lifting speed alters important factors affecting hypertrophy and strength development; things like time under tension, muscle activation, and metabolic and hormonal responses. Strength Training – typically defined as heavy lifting where you can perform 4-7 reps max. Full range of motion generally causes more muscle hypertrophy, but partial ROM can cause site-specific hypertrophy. For example, following a 5×5 strength training program will still result in a degree of hypertrophy; although adaptations will be more in the favour of building strength. Hypertrophy occurs when strength neurological adaptations stop. Via Wikipedia comes the Strength/ Power/ Hypertrophy/ Endurance table of Mell Siff’s Supertraining. The focus is on a few reps, but at near maximal loads. Slow Reps vs. Fast Reps. what is more important for an older lifter, strength or hypertrophy. Variable Training goal Strength Power Hypertrophy Endurance Load (% of 1RM) 80-90 45-55 60-80 40-60 Reps per set 1-5 1-5 6-12 15-60 Sets per exercise 4-7 3-5 4-8 2-4 Rest between sets (mins) 2-6 2-6 2-5 1-2 Duration (seconds per set) 5-10 […] Sarcoplasmic Hypertrophy (Growing Muscle Size) Sarcoplasmic Hypertrophy increasing the size of your skeletal muscle fibers without any noticeable increase in strength. Conversely, training in a bodybuilding style and employing a rep range of 6-12 repetitions, along with taking briefer rest periods, will also yield a degree of strength gains. Lifting moderate to heavy weights for 6-12 reps is optimal rep range for hypertrophy. Resistance training has a spectrum of training styles or modalities, that range from Power through to Muscle Endurance. Partial ROM lifts can be used in addition to full ROM to break through sticking points or weak points. Hypertrophy Vs Strength Sets & Reps. The general rule of thumb when training for strength is that the reps should be low and the resistance load should be high. That’s because the amount of time your muscles are under tension (aka longer sets) appear to be the biggest factor in causing muscle growth. If you choose a weight that feels tough after the first couple of reps, you won’t be able to comfortably and safely hit 8 reps. Also, true low-rep strength work is primarily neuromuscular. Sarcoplasmic Hypertrophy vs Myofibrillar Hypertrophy. Reverse dumbbell lunge: 3 sets of 8-12 reps each leg (hypertrophy) Seated or standing calf raise: 3 sets of 8-12 reps (hypertrophy) Evaluate and Adapt. Strength is specific to the ROM you are using, but you can gain strength 20-30 degrees outside of the ROM you train with. Strength vs Hypertrophy Training Defining these two Training Modalities. Lifting super heavy weights for low reps focuses on increasing muscle strength and lightweight for high reps builds muscular endurance. My answer: You should train for both; but don’t be so quick to think that these two ways of training are so far away from each other. If you do pure strength work (reps of 1-3 usually) then you will get better at doing heavy weight and low reps. If you do reps of 8-12 (what most people think is hypertrophy) then you will get better at doing those reps. To build size, progressive overload must occur. You don’t need to do 1-3 reps to get stronger; you can get stronger with higher reps, too. Read more: High Reps vs Low Reps: A Research-Based Analysis. Hypertrophy rep range comes in between the two. This is hypertrophy in a nutshell. There are two main types of muscle hypertrophy and they are Sarcoplasmic Hypertrophy and Myofibrillar Hypertrophy.