Hypertrophy

strength

hypertrophy vs. strength

What are the differences between the two?

STRENGTH

  1. Specificity

    1. Train for the test or goal

    2. e.i. 1RM v 5RM v iso strength

  2. Load

    1. >85% 1RM

  3. Volume

    1. <15 sets/week

  4. Protein

    1. ≥ 1.6 gram per kilogram of body weight per day

  5. Inter-set Rest

    1. 2-5 minutes between sets


HYPERTROPHY (Muscle Building)

  1. Intensity of Effort

    1. Train to volitional fatigue & focus on the contracting muscle

  2. Volume

    1. >10 reps/muscle/week

    2. <15 sets/muscle/week

  3. Training Frequency

    1. ≥ 3 sessions per week

  4. Protein

    1. ≥ 1.6 gram per kilogram of bodyweight per day

  5. Inter-set Rest

    1. 1-2 minutes between sets