Strength vs. Hypertophy

[uclaLabrat]

Are the two linearly correlated? In 5x5 and starting strength, low reps/high weight are used to ramp up strength quickly. Do low weights/higher reps tend to induce more hypertrophy but lead to slower increases in strength gains?

I though I overheard a trainer telling this to someone at the gym a while back, but it didn't sound quite right to me. Seemed like he was saying to lift heavier/fewer reps to increase strength, but to do lighter/more reps to get big.

 

[highland145]

Read this several times. Maybe S.C. will explain it in layman's terms.

Strength training typically produces a combination of the two different types of hypertrophy: contraction against 80 to 90% of the one repetition maximum for 2–6 repetitions (reps) causes myofibrillated hypertrophy to dominate (as in powerlifters, olympic lifters and strength athletes), while several repetitions (generally 8 – 12 for bodybuilding or 12 or more for muscular endurance) against a sub-maximal load facilitates mainly sarcoplasmic hypertrophy (professional bodybuilders and endurance athletes).[citation needed] The first measurable effect is an increase in the neural drive stimulating muscle contraction. Within just a few days, an untrained individual can achieve measurable strength gains resulting from "learning" to use the muscle.[citation needed] As the muscle continues to receive increased demands, the synthetic machinery is upregulated. Although all the steps are not yet clear, this upregulation appears to begin with the ubiquitous second messenger system (including phospholipases, protein kinase C, tyrosine kinase, and others).[citation needed] These, in turn, activate the family of immediate-early genes, including c-fos, c-jun and myc. These genes appear to dictate the contractile protein gene response.[citation needed]

Sounds like there are 2 parts of the cell that can be stimulated for growth.

 

[Pantlegz]

I though I overheard a trainer telling this to someone at the gym a while back, but it didn't sound quite right to me. Seemed like he was saying to lift heavier/fewer reps to increase strength, but to do lighter/more reps to get big.

This is pretty much right, except hypertrophy is initiated by time under tension not light/high sets. I would guess that bodybuilders prefer light/high sets because they don't tax the CNS or fatigue the muscles as much as heavy slow sets and therefore are able to keep the muscles under tension for longer and allow them to get bigger.

Conversely strength is simply built by moving weight at >80% of your 1RM on a regular basis.

 

[uclaLabrat]

This is pretty much right, except hypertrophy is initiated by time under tension not light/high sets. I would guess that bodybuilders prefer light/high sets because they don't tax the CNS or fatigue the muscles as much as heavy slow sets and therefore are able to keep the muscles under tension for longer and allow them to get bigger.

Conversely strength is simply built by moving weight at >80% of your 1RM on a regular basis.

So would isometric exercises also benefit hypertrophy, under that reasoning? If I hold a plank for 1 minute or a pushup position, does that also help induce hypertrophy?

 

[SociallyChallenged]

Strength and hypertrophy are strongly and directly related. The problem is that hypertrophy is a macro-effect that people notice and it takes about 6ish weeks to get a measurable amount. When you start talking about low vs high reps, that's where it gets a little more complicated. I don't know what you consider high reps, but programs that utilize ~12 reps induce more sarcoplasmic hypertrophy. This is hypertrophy (or increasing size) of non-contractile elements that support the muscle (like the sarcoplasmic reticulum, support structures, etc). Programs that utilize lower reps like 3-5 reps induce more myofibrillar hypetrophy. That's hypertrophy of contractile elements, such as the actin and myosin fibers. Both types happen with both rep ranges. The sarcoplasmic hypertrophy is essentially just bulk that doesn't necessarily improve your strength, but it's what makes bodybuilders huge (well, that and steroids ). The myofibrillar is the most effective and most directly related to strength gains.

 

[SociallyChallenged]

So would isometric exercises also benefit hypertrophy, under that reasoning? If I hold a plank for 1 minute or a pushup position, does that also help induce hypertrophy?

1min isn't within the time-range that people develop strength. Typical isometric programs require something like 5s of intense effort with 10s of rest. They're typically used more to isolate muscles. Gymnasts frequently utilize this to develop the ability to withstand difficult holds and posture. The early stages where they practice shorter holds develops strength while longer holds tend to develop more neural coordination.

 

[tedrodai]

So would isometric exercises also benefit hypertrophy, under that reasoning? If I hold a plank for 1 minute or a pushup position, does that also help induce hypertrophy?

I want to guess no, not really. That's no expert opinion, just a guess as I said. Male gymnasts do a heck of a lot of isometric training and they don't exactly puff up. Their goal is to build up strength and NOT size.

 

[IHateMyJob2004]

Strength and hypertrophy are strongly and directly related. The problem is that hypertrophy is a macro-effect that people notice and it takes about 6ish weeks to get a measurable amount. When you start talking about low vs high reps, that's where it gets a little more complicated. I don't know what you consider high reps, but programs that utilize ~12 reps induce more sarcoplasmic hypertrophy. This is hypertrophy (or increasing size) of non-contractile elements that support the muscle (like the sarcoplasmic reticulum, support structures, etc). Programs that utilize lower reps like 3-5 reps induce more myofibrillar hypetrophy. That's hypertrophy of contractile elements, such as the actin and myosin fibers. Both types happen with both rep ranges. The sarcoplasmic hypertrophy is essentially just bulk that doesn't necessarily improve your strength, but it's what makes bodybuilders huge (well, that and steroids ). The myofibrillar is the most effective and most directly related to strength gains.

:awe::thumbsup:

Just learned something new. Knew of Strength and Hypertrophy but not of the science behind it.

 

[highland145]

Thanks, S.C.

 

[uclaLabrat]

Thanks for the insight. So if you're trying to bulk up, is it beneficial to spend one week or so out of a month doing higher reps (10-12) at 50% 1RM vs 3-5 reps at 80%?

I'm basically trying to increase strength in a basic 5x5 or strong lifts program and also make my arms look bigger. My lifts have increased since feb.march when my wife and I started going back to the gym and I've gained about 10 pounds since then, so it seems like it's working. I just want to make sure I'm doing it as efficiently as possible.

My basic priorities are
1. Get stronger
2. Look as ripped as possible
3. Be healthy? Basically 2 and 3 follow from 1.

 

[SociallyChallenged]

Thanks for the insight. So if you're trying to bulk up, is it beneficial to spend one week or so out of a month doing higher reps (10-12) at 50% 1RM vs 3-5 reps at 80%?

I'm basically trying to increase strength in a basic 5x5 or strong lifts program and also make my arms look bigger. My lifts have increased since feb.march when my wife and I started going back to the gym and I've gained about 10 pounds since then, so it seems like it's working. I just want to make sure I'm doing it as efficiently as possible.

My basic priorities are
1. Get stronger
2. Look as ripped as possible
3. Be healthy? Basically 2 and 3 follow from 1.

Best way to do that is to continue with strength training and add accessory work afterward. I used to do this by doing a 3x5 (to conserve overall energy, but still make big strength gains) with my strength work, and then adding things like skullcrushers, bicep curls, etc in sets of 8-12reps to strengthen the connective tissue and such. It should work the same for improving mass as well. You'll probably work harder than 50% 1RM, but you'll find your jam. 12 reps should be hard, but not impossible. Let that guide you.