Many people use the terms hypertrophy and strength training interchangeably, but they are actually two different things!
A recent story from Discover Magazine highlighted the differences and similarities between the two types of training.
Below is an excerpt from that article.
What is Hypertrophy?
Muscle hypertrophy occurs when the diameters of muscle fibers increase as a result of resistive training. Sarcoplasmic and myofibril types are the two main categories under which this process falls.
When individuals talk about hypertrophy training, they usually mean muscular development via sarcoplasmic hypertrophy. It is the physical growth of a muscle. Myofibril hypertrophy is an increase in the density and compactness of the myofibrils within a muscle.
What is Strength Training?
Now that we know what hypertrophy is, strength training becomes a lot easier to define. Strength training is any physical activity that increases muscle strength and/or power.
There are various ways to achieve this, but the most common method is lifting weights. This can be done using free weights, weight machines, or your own body weight. Strength training can also be done using isometrics (a type of static contraction where the muscle doesn’t change length) or eccentric contractions (a type of muscle contraction where the muscle lengthens under load).
How To Transition From Strength To Hypertrophy Training?
The simplest way to transition from strength to hypertrophy training is to just start doing more reps with the same weight. For example, if you’re used to doing 12 reps per set, try doing 15 or 20 reps per set.
You can also increase the number of sets you’re doing, or decrease the amount of rest time between sets. Another option is to add more weight, but only if you can still do the desired number of reps with good form.
» ALSO SEE: A Guide to Close-Grip Dumbbell Presses
Keep in mind that these are just guidelines. The best way to transition from strength to this is to experiment and see what works best for you.
To read the full article from Discover Magazine, click here.