Lovers of mobilizing external loads with structured guidelines … Here is the answer to the great question of those in love with the sensation of feeling the power of performing an act with an external ballast, and, consequently, obtaining aesthetic results as a result of the improvement of said quality.
Next, if you have already learned to differentiate between strength and volume training , this time we explain the basic differences between strength training and hypertrophy training. So that you have no doubts!
Strength ≠ Hypertrophy
This aspect must be clear. The force is measurable in physical patterns across time and speed, quality characteristic of the human being starting directly from mass and acceleration. And measurable in ‘Newton’.
Yes. It is understandable that in your daily workouts you do not have sensors or pressure platforms at your fingertips that determine said amounts applied. However, subjectively, you can appreciate that, after a period of intense training, the possibility of applying higher external loads is totally viable, and, as a result of this training: Adaptation.
So … what is hypertrophy?
We can speak of hypertrophy as a consequence of any training to a greater or lesser extent, depending on its characteristics and external factors such as: rest, nutrition, density or volume of sessions, etc.
In other words, hypertrophy is a consequence of a training model aimed at one quality in question: building muscle. That is to say, it is nothing more than the increase in the number of muscle fibers and their size in order to displace such loads. Attention to the data: hypertrophy means, growth of tissues, cells or cellular components.
What are the differences between strength and hypertrophy?
Taking into account what has been explained above, we have the ability to talk about strength training with a greater or lesser hypertrophy factor. Well, dear friends, not always, by housing greater muscle volume, the strength levels are in accordance with said muscle group or muscle chain in question.
Therefore, let’s see what differences we currently know from a scientific-practical point of view on the subject that we address today with respect to some training patterns and their corresponding consequences:
Recovery between sets and exercises
To obtain greater results in the hypertrophy factor, the ideal would be to reduce as much as possible, within common sense and reasoning, the phosphocreatine replacement times at the physiological level, and avoid the de-recruitment of muscle fibers, thus promoting overload metabolic and mechanical, which forces the muscular system to increase its size.
However, to improve strength per se, neglecting the trainable possibilities within strength: Maximum, explosive, endurance, power, or other ways of classifying them from a terminological point of view, it is convenient to increase the recovery time between series.
Isolate muscle groups vs. Alternate muscle groups
The hypertrophy is an excellent, not only for health, resource because there are scientific data, by which subjects certain volume and muscle quality, higher gain health indices, although we dated that for that purpose to 100%, the train should focus on some areas to achieve extreme fatigue in them.
On the contrary, the quality training: strength. Apply a brushstroke training for this improvement, where supersets or circuits are not usually applied. Be careful with the data, this does not mean that strength is not improved by training sessions in intervals of cross fit . It just wouldn’t be a purely specific strength training.
Sarcoplasmic hypertrophy vs. sarcomere
First of all, we emphasize that one cannot be 100% isolated from the other. The first is based on the increase in cell plasma. And, the second of the internal components of said cell. But be careful: science still has to study the difference between them.
What does science say?
According to scientific studies, it has always been thought that optimal hypertrophy was based on a work of 70-85% of the MRI – maximum repetition – to muscle failure . Today, it is postulated that any work with external loads as long as it exceeds 40% of the RM. roughly, it entails hypertrophic adaptations in the volume and size of the fibers.
However, on the contrary, others rule that it is not necessary to reach such a failure to achieve such adaptations. And, finally, we can say that it is not necessary to proceed with the classic 10-15 repetitions, since an interval training at 20 repetitions or a cross fit workout at 5-6 repetitions also causes great adaptations in muscle size.
What is the end result?
We believe that mediation is the key to every aspect of life, not just training. Therefore, an excessively bulky body is useless in the field of functionality, but has the corresponding levels of force applicable per fiber cross-section.
And it is also understandable that lovers of ‘iron’ want a body with a high percentage of muscle from the anthropometric point of view, with which, enjoy, dear friends of the ‘fitness world’, as long as you know what you want and how to carry it out.