When it comes to training, there are generally two types of muscle formation. Muscular adaptations are specifically dependent upon precise programs that tailor to the type of activity one may be training for. If concerned with a 1-rep max in the bench press, one will need to follow a program that consists of heavier loads (such as 3 sets of 2-4 repetitions).
On the other hand, If simply wanting to enlarge the size of a muscle, essentially one would follow a program that has a moderate load and higher repetitions (such as 3 sets of 8-12 reps). I will be going over in detail the importance of knowing the difference between these two.
Hypertrophy
Hypertrophy in simple terms means the enlargement of a muscle due to the increase in cellular size. During workouts, one may have to add more load OR volume for a successful hypertrophy program to be efficient. In reality, working within a range of 25-35 repetitions would be ideal for the best program. The goal would be to train optimally between the 70-85% zone of the 1 rep maximal effort lift. For example, if the 1 rep max for the back squat is 275 pounds, the training weight would be about 195-220 pounds.
The repetitions will dictate which weight will be used. Essentially, this is a balance that blends down the right amount of volume to the right amount of load in order to translate to optimal growth for the cell. The volume of each hypertrophy program may vary (for example 5 sets of 5, 6 sets of 6, 4 sets of 6 and so on)
Rest time
When doing 3-5 sets of 10-15 repetitions you with 60-90 seconds depending on the re-set scheme. The rest time tinkers around the two-minute mark depending on how conditioned the individual may be. This allows them to also “rest more” in between sets. They will then have to go until failure(ish) on the next set to successfully achieve a true hypertrophy program.
Assistance exercises will also play a major role in this type of program. Exercises should be picked based on the weaknesses or aesthetic desires. These accessory exercises should also be paired with the strength lifts (squat, deadlift, bench press) alongside more volume and quicker rest times. In all, one should be doing around 35-50 repetitions for one accessory exercise.
Strength
Don’t get it confused; as it can be very easy to damage this process. Especially when being new to the weight lifting world, always know that strength training is significantly different then hypertrophy training, True training for strength will NOT include a lot sets or volume.
Step one should be to find the one rep maximal effort repetition for ONE specific exercise at a time. This can be tested by trying to achieve (15-25 repetitions) WITH solid form, while using 70-80% of your one rep max “estimate”. This will also call for more rest, as the Central Nervous System takes more tax from the recruitment of more muscle groups.
Like a hypertrophy program, you will be pairing exercises with the main lift. For example, there will be a main lift (bench press) followed by an assistance lift (bicep curl). The number of reps per set will drastically be cut down, as they will be working with heavier weight.
Rest Time
When training for raw strength, the sets and rest will seem like an eternity compared to the hypertrophy program. The rest period should ideally be between 3-5 minutes in between training sets. This time should be taken very seriously (No phone, no socializing) if the goal is to train for optimal strength, the central nervous system will need to recover in order to be able to recruit muscle groups during the next attempt. Usually the “CNS” will need more rest than our muscle tissues generally do.
During main lifts (bench, squat, deadlift) the load will fall between 80-90% of the 1 rep max. When training, there should be a total of about 15-20 repetitions throughput the entire workout. There are very few times where one will be optimally training above 90% of the 1 rep max. Although, all programs do have different philosophy’s and styles. If that were the case, there would only be a total of 1-3 repetitions total when training above 90%.
Less training volume, while using heavier weight and fewer rep sets is an ideal formula to follow when building true muscular strength. On the other hand, this process begins with neural adaptation, as the central nervous will take a bit more tax during this process. There will be lots of recruiting of more muscles groups, which will require certain synapses in the CNS to fire optimally.
Starting point
If just starting to lift weights, trust me, don’t worry as much on “size of the muscles” but stress the frame and build foundation on solid structure first. Start with creating respectable strength goals, bump the ego and set your future self up for an injury free, successful journey. Below is one my favorite books/programs ever written by one of the most iconic strength and conditioning coaches to ever do it. Please check if you would like this concept broken down into more detail.
