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Bordiuh Oleksandr

Speed-Strength Training Coach

Kasianenko Vitalii

European and Ukrainian Powerlifting Champion

Ukraine, Kyiv

https://www.doi.org/10.25313/2524-2695-2023-6-10-24

HYPERTROPHY VS. STRENGTH: HOW TO STRUCTURE THE TRAINING PROCESS

Summary. Background: The study explores physiological differences between muscle hypertrophy and strength adaptation.

Methods: Literature review, comparative analysis of training variables, and load modeling.

Result: Key parameters (volume, intensity, frequency) were identified.

Conclusion: Hypertrophy requires moderate intensity with high volume, while strength relies on maximal intensity. Periodization enhances outcomes.

Key words: hypertrophy, strength, training volume, intensity, periodization.

Introduction. Modern strength training requires a clear understanding of the differences between muscle hypertrophy and strength development. These two approaches involve distinct physiological adaptation mechanisms and necessitate specific training strategies.

Hypertrophy, or muscle mass increase, primarily involves the enlargement of muscle fibers due to the growth of sarcoplasmic volume and myofibrils. This process demands a high metabolic and structural load, achieved through significant training volume.

Strength development, on the other hand, is based on neuromuscular adaptations, including increased motor unit activation, improved intermuscular coordination, and enhanced central nervous system efficiency. The primary factor in strength training is high-intensity loading aimed at maximizing muscle recruitment.

The objective of this article is to analyze the key differences between hypertrophy and strength training, determine optimal training methodologies, and provide practical recommendations for athletes and coaches.

This article will cover:

1. Physiological mechanisms of hypertrophy and strength.
2. Key training parameters: volume, intensity, and frequency.
3. Sample training programs.
4. The impact of periodization on strength and muscle mass development.

Understanding these aspects will help structure an effective training process tailored to an athlete’s goals, ensuring optimal physiological adaptation.

Physiological Foundations of Hypertrophy and Strength

Hypertrophy

Muscle hypertrophy is the increase in the volume of muscle fibers, leading to an increase in muscle mass. There are two types of hypertrophy: myofibrillar and sarcoplasmic.

• Myofibrillar hypertrophy — the increase in the number of myofibrils (contractile proteins: actin and myosin) in muscle cells, which directly contributes to increased strength.
• Sarcoplasmic hypertrophy — the increase in the volume of sarcoplasm, fluid, and glycogen in the cell, which increases muscle volume but does not significantly affect strength.

The optimal stimulus for hypertrophy is training with a volume of 8-12 repetitions per set and an intensity of 70-80% of 1RM. This creates sufficient metabolic stress and myofibril damage, promoting muscle growth.

Strength

Strength development is a process based on neuromuscular adaptations. Muscle strength depends on the activation of motor units, synchronization of muscle fibers, and improving the central nervous system’s ability to manage muscle groups.

Key mechanisms for strength development:

• Motor unit activation — increasing the number of activated muscle fibers.
• Synchronization of muscle fibers — improving the coordination of muscle fibers for optimal force generation.
• Thickening of connective tissue — increasing the strength of tendons and ligaments, supporting muscle function under high loads.

For strength development, training with low repetitions (1-5) and an intensity of 85-100% of 1RM is effective, ensuring maximum activation of muscle fibers and allowing for the use of heavier weights.

Training Methods for Hypertrophy and Strength

1. Volume and Intensity

One of the key factors determining the effectiveness of a training program for hypertrophy or strength is the balance between training volume and intensity.

• Training Volume (TV) is calculated as the number of sets multiplied by the number of repetitions and the working weight in an exercise. For hypertrophy, training volume is higher since muscle growth requires sufficient stress in the form of multiple repetitions with moderate intensity.

Training volume formula:

TV=sets×repetitions×weight

In strength training, the volume is lower but intensity is higher, allowing athletes to lift heavier weights and maximize neuromuscular adaptations.

• Training Intensity refers to the percentage of the one-rep max (1RM) used in each set. For hypertrophy, the optimal intensity is around 70-80% of 1RM, balancing strength and endurance. Strength training requires higher intensity (85-100% of 1RM), which involves working with heavier weights for 1-5 reps per set.

2. Training Frequency

Training frequency also plays a crucial role in achieving either hypertrophy or strength.

• For hypertrophy, 4-6 workouts per week are recommended, often using a split system that allows different muscle groups to be trained on separate days. This approach ensures sufficient training frequency for maximum muscle growth.
• For strength, 3-4 sessions per week are sufficient, focusing on compound movements such as squats, presses, and deadlifts. These exercises require longer recovery times, leading to a lower overall training frequency.

Load Progression and Recovery

1. Load Progression

To achieve results in both hypertrophy and strength development, it is essential to progressively increase the training load. This can be done in several ways:

• Increasing the working weight – the primary method for strength training progression. For example, if an athlete performs a bench press with 100 kg for 5 reps, they can increase the weight to 102.5 kg in the next session.
• Increasing the number of repetitions – an effective method for hypertrophy. If an athlete performed 8 reps with a certain weight in the previous workout, they can aim for 10 reps in the next one.
• Increasing training volume – additional sets or exercises for the target muscle group can be added.
• Reducing rest time – decreasing the rest periods between sets can increase workout density, which is important for muscle growth.

2. Recovery

Proper recovery plays a key role in any training process.

• Sleep – at least 7-9 hours per night is required for optimal muscle and nervous system recovery.
• Nutrition – balanced intake of proteins (1.6-2.2 g per kg of body weight), carbohydrates, and fats is essential for muscle regeneration and growth.
• Active recovery – light workouts, stretching, massage, and walking help speed up recovery and reduce muscle fatigue.
• Rest between workouts – strength training requires more recovery time (48-72 hours for a muscle group), while hypertrophy training typically requires 24-48 hours.

Periodization in Training

1. Linear Periodization

Linear periodization involves a gradual increase in intensity and a decrease in volume over time. This method is effective for both hypertrophy and strength development.

• Hypertrophy Phase (4-6 weeks):
  • Volume: High (4-5 sets per exercise)
  • Intensity: 65-75% of 1RM
  • Repetitions: 8-12
  • Rest: 30-90 seconds
  • Focus: Muscle growth through progressive overload
• Strength Phase (4-6 weeks):
  • Volume: Moderate (3-5 sets per exercise)
  • Intensity: 80-90% of 1RM
  • Repetitions: 3-6
  • Rest: 2-4 minutes
  • Focus: Neural adaptation and maximal strength increase
• Peak Phase (2-4 weeks):
  • Volume: Low (2-4 sets per exercise)
  • Intensity: 90-100% of 1RM
  • Repetitions: 1-3
  • Rest: 3-5 minutes
  • Focus: Maximizing absolute strength performance

This model is often used by powerlifters and athletes preparing for competition.

Fig. 1.

2. Undulating Periodization

Unlike linear periodization, undulating periodization varies intensity and volume throughout a training cycle. This allows the athlete to work on multiple physical qualities simultaneously.

• Example of Weekly Undulating Periodization:
  • Monday: Hypertrophy (4 sets of 10 reps, 70% 1RM)
  • Wednesday: Strength (5 sets of 5 reps, 85% 1RM)
  • Friday: Power (6 sets of 3 reps, 90% 1RM)

This approach prevents plateaus, optimizes recovery, and allows for long-term progress.

Fig. 2.

3. Block Periodization

Block periodization focuses on specific training qualities in separate training blocks.

• Accumulation Block (4-6 weeks): Focus on hypertrophy and muscular endurance.
• Transformation Block (4-6 weeks): Transition from volume-based work to strength-focused training.
• Realization Block (2-4 weeks): Peak strength development for competition or performance testing.

Each block builds upon the previous one, ensuring steady progress.

Fig. 3.

Examples of Training Programs

For effective training planning, it is essential to consider the primary goal: muscle hypertrophy or strength development. The tables below present sample programs for each objective.

Hypertrophy Program

Hypertrophy-focused training aims to increase muscle size by emphasizing a higher overall training volume and moderate intensity.

Table 1

Hypertrophy Program (Chest Muscles)

Strength Development Program

Strength training requires higher intensity (85–100% 1RM) and fewer repetitions per set.

Table 2

Strength Program (Squats)

Depending on the athlete’s individual characteristics, the number of sets, repetitions, and intensity can be adjusted. It is crucial to consider the total training volume over the week and ensure proper recovery.

Conclusion. The proper structuring of the training process, including optimal parameters for volume, intensity, and frequency, is crucial for achieving the goal, whether it is hypertrophy or strength. Dividing the training phases for each goal, applying periodization, and paying attention to the individual characteristics of the athlete increases the effectiveness of training and reduces the likelihood of overtraining or plateau.

For hypertrophy, the focus should be on high training volume with moderate intensity, while for strength, the priority lies in high intensity with fewer repetitions. Periodization not only improves the body’s adaptation but also reduces the risk of injuries and psychological burnout.

Thus, proper planning and structuring of the training process, considering the goals and preparation phases, contribute to maximizing results and progress in training. It is important to remember that training should be adapted to the individual needs of each athlete, and periodization should be used to achieve long-term success.

References

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