Strength vs. Hypertrophy

[HansDavidian]

The FAQ taught me Hypertrophy is a waste of time and you just don’t get the same mileage out of your lifts. One thing I noticed after lifting with the strength philosophy is that I don’t necessarily feel a “pump” after my workout like I did in the past. Does this mean that when you lift with strength principles, your muscles don’t look as ripped but they are more powerful? On top of that, I notice I feel much more tired after a strength workout and almost dread the second session of the week. Maybe I should throw in a body weight session as my third strength workout of the week instead?

It depends on what you want to achieve more, bro.

One of my BJJ coaches is a former bodybuilder & he stopped doing bodybuilding oriented workouts to achieve hyperthrophy because bigger muscles would hurt his jiu jitsu.

 

[Kenjamito]

It depends on what you want to achieve more, bro.

One of my BJJ coaches is a former bodybuilder & he stopped doing bodybuilding oriented workouts to achieve hyperthrophy because bigger muscles would hurt his jiu jitsu.

I see.

I’d like to lift to enhance my boxing and jiu jitsu work — competing in amateur mma would be awesome — but at the very least lift to continue to box. My secondary goal is to look the part and to fill out my muscles and be ripped.

 

[Johnsonville]

Doesn't a good strength and hypertrophyprogram help prevent injuries? I'm assuming your tendons get stronger too along with having muscle to help absorb impact and also help out the strain on tendons. Idk howntrue it is but it makes sense in my head and ik I've read people saying that before

~DaViD~

 

[ROcknrollracing]

tendons of course adapt to progressive resistance exercise

you cannot escape injuries in sports they occur

you will also experience injury not doing anything choose your poison

granted injury potential is present when lifting very heavy things but these type of people understand the risk and do it anyways because to them it beats the alternative of doing nothing

 

[Oscar Schmidt]

If you do strength training I assume you are doing low reps with high weight. Strength training produces more lean mass than mass training, it also makes you look more ripped, I don't know why, but you can look it up.

 

[Pitbull]

If you do strength training I assume you are doing low reps with high weight. Strength training produces more lean mass than mass training, it also makes you look more ripped, I don't know why, but you can look it up.

So much is wrong with this. How ripped you are depends on the amount of body fat you have.

The idea that strength training is low reps and high weight is silly. I'm aiming for a 230kg squat by June. All my training has been higher reps and lower intensity work and will continue to be until the start of May. Then I'll work with heavier weights to be specific to my goal. That doesn't mean I'm training for hypertrophy now and then switching to strength. If you go from 80kg x 10 to 200kg x 10 without training with a high percentage of your one rep max you'll still be training for strength.

 

[strengthmogul]

It's interesting to see the debate between strength training and hypertrophy for different goals. While strength training focuses more on neural adaptations and maximizing force production, hypertrophy training emphasizes muscle growth through volume and metabolic stress.

For those interested in hypertrophy training, I found this comprehensive guide on RP Strength that outlines the principles and methods for effective hypertrophy training. It covers everything from rep ranges and sets to exercise selection and progression strategies.

You can check it out here: Complete Hypertrophy Training Guide

It's worth noting that incorporating both strength and hypertrophy training into your routine can lead to well-rounded results, especially for athletes looking to improve their performance in sports like boxing or MMA.

 

[mr.sandman]

I like to live in the inbetween area. 4-6 reprange. Like 5x5 etc. Like this you get best of both worlds. Strength gain and hypertrophy. This is my current routine for example:

Incline Bench Press5x4-6
Lat Pulldowns 5x6-8
Triceps Pushdowns 4x6-10
Barbell curl 4x4-6
Front Squat 3x5
Reverse peck deck 4x6-10




Overhead press 5x4-6
Pull-ups 5x4-6
Dips 4x6-8
Lateral raises 4x6-10
Dumbbell curl 4x4-6
Trap Bar Deadlift 3x4-6

Finish both days with calf work .
Done 3 times a week and switch between day a and b. Builds full body strength and hypertrophy. If you are combat sports athlete you can lower the sets to 3 or even 2 for most exercises to not overtrain and still make gains.

 

[Trabaho]

Why would the body evolve and adapt to look stronger bigger without it being functional ? What would be the evolutionary and survival merit of that ? Like body goes I´m just gonna add muscle mass to burn more calories but it´s not gonna be the best one, but the one that just looks better ? Maybe hypertrophy gives strength endurance ? As opposed to max strenght ? I fail to see why evolution, which is about survival of the fittest, would spend it´s resources and energy on just optics, without it actually making you more ready and athletic. Sounds like a myth.

 

[vision1]

Why would the body evolve an adapt to look stronger bigger without it being functional ? What would be the evolutionary and survival merit of that ? Like body goes I´m just gonna add muscle mass to burn more calories but it´s not gonna be the best one, but the one that just looks better ? Maybe hypertrophy gives strength endurance ? As opposed ot max strenght ? I fail to see why evolution, which is about survival of the fittest, would spend it´s resources and energy on just optics, without it actually making you more ready and athletic. Sounds like a myth.

Your understanding of muscle is the myth.

 

[Trabaho]

Your understanding of muscle is the myth.

Your training carying over to fighting = Myth.

 

[ROcknrollracing]

Early on in your lifting gains are easy to come by. At a certain point muscle has to grow to get stronger. Does not mean you need to train like bodybuilder as a fighter.

 

[maximus__]

Why would the body evolve and adapt to look stronger bigger without it being functional ? What would be the evolutionary and survival merit of that ? Like body goes I´m just gonna add muscle mass to burn more calories but it´s not gonna be the best one, but the one that just looks better ? Maybe hypertrophy gives strength endurance ? As opposed to max strenght ? I fail to see why evolution, which is about survival of the fittest, would spend it´s resources and energy on just optics, without it actually making you more ready and athletic. Sounds like a myth.

Strength improves endurance.

If I can lift 200kg of something and you can only lift 100kg and we have to see lift 50kg the most times or carry it, who do you think is more likely to win if all else is equal? 50kg is 25% of the 200kg lifters max and 50% of the other lifters max. Who is more likely to fail that task first?

It's hard to put on actual muscle especially naturally. Your body will only do it with a huge calorie surplus, adequate training and adequate recovery. Or copious amounts of drugs to try and get around issues in those areas. Combine the two and you get massive people, but it's so stressful to the body they die young.

 

[Trabaho]

Strength improves endurance.

If I can lift 200kg of something and you can only lift 100kg and we have to see lift 50kg the most times or carry it, who do you think is more likely to win if all else is equal? 50kg is 25% of the 200kg lifters max and 50% of the other lifters max. Who is more likely to fail that task first?

It's hard to put on actual muscle especially naturally. Your body will only do it with a huge calorie surplus, adequate training and adequate recovery. Or copious amounts of drugs to try and get around issues in those areas. Combine the two and you get massive people, but it's so stressful to the body they die young.

Depends a lot on genetics and lifestyle too. I can get really big but not sure if I can get big and lean. Especially thinking it benefits me athletically to be lighter. As I'm not as long as I'm big. I'm probably 200-220 best shape. Or even as low as 190. Kinda hard to say as I get older I've gotten heavier and settled at around 250. But if I train I'm around 220-245. Well also eating a lot of calories. Not on purpose. I should be like 205-235.

For the first example. If some guy squats 400 pounds and another guy only bodyweight. But bodyweight guy does 10x more reps. Who is gonna out run who. Who can get more bodyweight squats. When you're strong and big you gotta squat yourself your own weight too.

 

[ROcknrollracing]

Depends a lot on genetics and lifestyle too. I can get really big but not sure if I can get big and lean. Especially thinking it benefits me athletically to be lighter. As I'm not as long as I'm big. I'm probably 200-220 best shape. Or even as low as 190. Kinda hard to say as I get older I've gotten heavier and settled at around 250. But if I train I'm around 220-245. Well also eating a lot of calories. Not on purpose. I should be like 205-235.

For the first example. If some guy squats 400 pounds and another guy only bodyweight. But bodyweight guy does 10x more reps. Who is gonna out run who. Who can get more bodyweight squats. When you're strong and big you gotta squat yourself your own weight too.

The guy that squats 400 is going to squat more reps bodyweight 10x out of 10 unless he on the verge of a heart attack.

 

[maximus__]

Depends a lot on genetics and lifestyle too. I can get really big but not sure if I can get big and lean. Especially thinking it benefits me athletically to be lighter. As I'm not as long as I'm big. I'm probably 200-220 best shape. Or even as low as 190. Kinda hard to say as I get older I've gotten heavier and settled at around 250. But if I train I'm around 220-245. Well also eating a lot of calories. Not on purpose. I should be like 205-235.

For the first example. If some guy squats 400 pounds and another guy only bodyweight. But bodyweight guy does 10x more reps. Who is gonna out run who. Who can get more bodyweight squats. When you're strong and big you gotta squat yourself your own weight too.

All things being equal like age, weight, injuries, simply having legs, the 400lb squatter will do more bodyweight squats without ever doing them 9/10. In your example running wise you would need to define what you mean by running. Longer distances especially yes, but it's not an specific strength number required. Again if most things are equal the guy who is stronger will do all things better than the weaker person. That doesn't mean you need to powerlift though. I said lift or carry so it wasn't just about who can do a certain movement better than someone else. That 50kg weight could be a piece of furniture, a child or an object in your backyard.