What the heck is hypertrophy?
Let’s start with a famous quote by Dom Mazzetti ‘the day you start lifting will be the day you become forever small’. With that Hypertrophy is another word for mass building aka gainzzzz.
What do you need to know about these sort of gainzzz?
Well if you are looking to put on size then hypertrophy training is where you need to look. Engaging in high reps normally 8-12 reps per set for 3-4 sets with short breaks in-between say 60-90 seconds. Hypertrophy is best for muscular structure change so if you are looking to change your body composition, this is the best method.
In Bullet form, because I know you love bullet form
- Reps: 8-12
- Sets: 3-4
- Rest Intervals: 60-90 seconds
- Working intensity: 75%-85% of your 1RM
When working with hypertrophy keep in mind:
- Using strict form.
- Utilizing controlled eccentric (lowering) movements of at least three seconds.
- Mentally focusing on the muscles being worked and squeezing those muscles at the peak of contraction.
- Avoiding fully locking out, so the muscles are under tension throughout the movement.
What is Strength Training?
Its basically being able to lift a mountain from its place and making him look like a lil sissy.
What do I need to know about Strength?
Unlike hypertrophy training, Strength training can be very demanding on the central nervous system. Doing strength training is like upgrading your software and hypertrophy is upgrading your hardware. Lifting heavy can seriously batter your cns which leads to a weaker immune system. So when training strength making sure you fuel your body is essential. Eating, sleeping and drinking plenty of water, plus making sure your micro nutrients are on point too.
What else you need to know…
Rest Intervals: 3-5 minutes
Working intensity: Depends on your program but at least 80% of your 1RM
A Harvard article on safe training for strength 7 Tips for Safe Strength Training
If your goal is to build muscle and to add more mass to your skeleton you should be doing hypertrophy training, if you are looking to improve your ego heavy stuff is for you. Jk x
Strength training is great if you want to go down the power lifting side of lifting. None the less I think both styles of training should be incorporated into your plans. Work 6-12 weeks of hyper trophy and follow a 3-6 week strength. You will continuously prove to yourself that you are getting stronger and being stronger will allow you to recruit more muscle fibres which means… GAINNZZZZ BABY!
This Friday I will be realising a 6 week program that you can use. So stay tuned
Have a great week guys. Peace #stayconsistent
NCEF Manual (some sort of edition)