The old adage in resistance training is you can't get bigger without getting stronger and you can't get stronger without getting bigger. In fact it is believed that there is a 50:50 connection between getting bigger and getting stronger.
Yet the types of training methods used for the two areas of strength and hypertrophy have some fairly basic differences. In resistance training the two most leading factors are the tension placed on a muscle and, the period of the training stimulus. The changes made to a agenda for achieving whether strength or hypertrophy relies on the subtle differences you make to the agenda nearby these two areas.
Strength Training
Hypertrophy relies on sheer total loads lifted per workout, per week, per month, month after month after month. Sure there needs to be a progressive turn to this load and there needs to be phases of maximal strength assisting the client to perform the next stage of hypertrophy. Hypertrophy training predominantly stresses the biological muscular principles request it to adapt by growing in size and cope with the sheer volume of work it has been doing. The goal is to lift as much weight over as many reps for an extended period per rep.
Maximal strength training relies more simply on the biggest weight a client can lift per practice or muscle group. It does not rely as much on how many sets the client achieves, or the total estimate of weight lifted per workout. Max strength training predominantly stresses the neuromuscular principles request the central nervous principles to adapt to the increasing weight needed to be moved by that muscle or that movement sequence. Maximal strength training is best done gently and only increased in speed if you are trying to help construct the clients power.
When programming for hypertrophy, the actual training volume needs to contain a high estimate of reps of at least 250 plus reps/workout, a rep range in the 6 - 15 region and a somewhere between 3 to 6 sets per exercise.
The training intensity needs to be moderate to enable the high volume of reps and sets required and the tempo of each set needs to be controlled to nearby 3 to 4 sec on the eccentric phase and 2 to 3 sec on the concentric phase. You need to do this in order to perform a total of at least 60-70 seconds period per set per exercise.
Another leading factor is the variety of exercises used per workout. A novice should faultless between 8 to 10 exercises in total, and do fewer sets per practice of 2 to 3 sets each. An developed trainer should create greater focus with fewer exercises of between 4 to 5 exercises, but do more sets per exercises of between 3 to 6 sets each. But by far the most indispensable factor in gaining muscle mass; face of calorie intake; is how much weight you lift in tonnes per workout. This is calculated by the following formula.
Volume (total of sets x reps) x Intensity of load (kg per exercise) = Tonnes
Using this method is where you can whether make great gains or great mistakes. Look at the following example.
Program 1
· Bench press 6 x 15 100kg
· Squats 6 x 12 120kg
· Chin ups 6 x 12 90 kg
· Upright row 6 x 15 60kg
Total reps for the workout = 324 reps
Total weight lifted for the workout = 29520 kg
Program two
· Bench press 6 x 8 125kg
· Squats 6 x 6 150kg
· Chin ups 6 x 8 120 kg
· Upright row 6 x 8 90kg
Total reps for the workout = 180 reps
Total weight lifted for the workout = 21480 kg
In comparing the two programs, you'll see that agenda two achieves the heaviest weights per exercise, but the total rep range is too low being well under 250 reps in total. There is also a massive 8040 kg dissimilarity in total weight lifted between the two workouts. agenda 1 has the reps and sets in the correct ranges and is by far the best agenda to do for weight gain. agenda 2 would make the greater gains in maximal strength.
As we need to place the body under stress in order to make it grow, the total weight lifted per workout for agenda one is producing the greater stress on the muscles biology than agenda two. agenda two is placing greater stress on the body's neural drive to create greater neural recruitment of motor units, but not to growth muscles mass.
When training a client to get greater muscle mass, conjecture the total reps and total weight lifted. Then each time you reprogram the client after the 4-8 week period make sure that firstly you perform the minimum estimate of reps on each agenda and also that you don't drop the total weight volume lifted per workout just to go heavier with certain exercises.
Let's look at someone else example. When training to growth muscle mass we know we have to lift as much weight per workout as possible. Look at the following two programs.
Program 1
· Bench press 6 x 15 100kg
· Squats 6 x 12 120kg
· Chin ups 6 x 12 90 kg
· Upright row 6 x 15 60kg
Total reps for the workout = 324 reps
Total weight lifted for the workout = 29520 kg
Program 2
· Bench press 3 x 15 100kg
· Db flyes 3 x 15 20kg
· Squats 3 x 15 120kg
· Leg curls 3 x 15 50kg
· Chin ups 3 x 15 90 kg
· Seated row 3 x 15 60kg
· Upright row 3 x 15 60kg
· Lat raises 3 x 15 15kg
Total reps for the workout = 360 reps
Total weight lifted for the workout = 23625 kg
Many population still believe that in order to get big they must agenda clients to do lots of exercises and do more exercises per muscle group, changing the angles and hitting the muscle in both isolated and combination fashions.
In comparing the two programs, you'll see that the sets and rep ranges are both correct. In fact agenda 2 has more reps per workout than agenda 1. Both programs allow 6 sets per muscle group, yet agenda 1 still achieves nearly 6000 kg extra in total weight lifted per workout.
You may think that going to someone else practice will give the muscle more specific work, yet when the body is trained less than 6000 kg in stress, it will talk less, grow less and adapt more swiftly than if it was to do agenda 1.
In programming for hypertrophy make sure that if you are going to manipulate the agenda variables that you take into observation the principles mentioned above. It is much easier to agenda strength by consistently increasing weights lifted and decreasing reps performed. When dealing with clients who have less than 5 years perceive and are trying to perform weight gain naturally, train between 1 and 1.5 hrs 3 to 4 times per week. Only when dealing with clients who train for a indispensable estimate of supplementary hours per week by longer sessions and/or more frequent sessions per week will you need to think changes from the agenda styles shown.
Ultimately though the load principle remains and you must perform greater loads to perform greater muscles mass, except now the load is being spread over complicated workouts and days instead of the acceptable 2 to 4 sessions per week.
program Progressions - Comparing power and Hypertrophy Training
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