We can talk about hypertrophy as a consequence of any training to a greater or lesser extent, depending on its characteristics and external factors such as rest, nutrition, density or volume of sessions, etc.
That said, hypertrophy is a consequence of a training model oriented to quality in the sense of building muscle. That is, it is only the increase in the number of muscle fibers and the size of them to achieve displace such loads. Attention to details: hypertrophy means, growth of tissues, cells, or cellular components.
What differences exist between strength and hypertrophy?
Taking into account the above, we can talk about strength training with a greater or lesser hypertrophy factor. Well, dear friends, not always, when harboring greater muscle volume, strength levels are consistent with that muscle group or muscle chain.
Therefore, let’s see what differences we currently know from the scientific-practical point of view on the issue we are addressing today with respect to some training patterns and their corresponding consequences :
Recovery between sets and exercises
To obtain more significant results in the hypertrophy factor, the ideal would be to reduce as much as possible, within common sense and reasoning, the replacement times of phosphocreatine at the physiological level, and avoid the de-recruitment of muscle fibers thus promoting an overload Metabolic and mechanical, which forces the muscular system to increase its size.
However, for the improvement of the strength itself, disregarding the trainable possibilities within the force: Maximum, explosive, resistance, power, or other ways of cataloging them from the terminological point of view, it is convenient to increase the recovery time between series.
Isolate muscle groups vs. Alternate muscle groups
The hypertrophy is excellent, not only for health but also by which subjects certain volume and muscle quality, higher gain health records. However, the trainer should focus on some areas to achieve that extreme fatigue in them.
Oppositely, quality training: strength. Apply brushwork training for such improvement, where superseries or loops are not usually applied. This does not mean that training sessions do not improve the strength in intervals. It simply would not be a purely specific strength training.
According to scientific studies, it has always been thought that optimal hypertrophy was based on a work of 70-85% of the MRI -Maximum repetition- to muscle failure. Today, it is postulated that any work with external loads as long as it exceeds 40% of the RM. Approximately, it involves hypertrophic adaptations in the volume and size of the fibers.
However, oppositely, others rule that it is not necessary to reach such a ruling to achieve such adaptations. And, finally, we can say that it is not necessary to proceed with the 10-15 classic repetitions, because, an interval training at 20 repetitions or a CrossFit at 5-6 repetitions also cause great adaptations in muscle size.