Hypertrophy vs. strength training.

O

oicdn

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One might think one and the other are the same. For a second I did, until I started reading about x exercises/reps for building mass vs. y exercises giving your strength training.

So, what are some good exercises that come in the middle I guess? I'm not too concerned about getting large(r), as I know that's probably beyond my genetics (amongst other excuses, haha), but more towards the point of being in very well rounded athletic shape.

Are compound body weight, and weighted exercises the key to acheiving this? i.e. weighted pull-ups, burpees, etc

Too much in the gym do I see these massive upper body guys with absolutely no to little legs. I don't want that. And more importantly, are "all show no go". Screw that nonsense.

I want to also gain more explosiveness to the cycling and other activities I do and do not know where it comes into the picture between the two types of training.
 
exercises for both are more or less the same ie compounds with some isolations.
if you want more muscle endurance (witch it sounds like ) just do high-ish reps and have less time inbetween sets (circuit type training)
 
Sounds like you want to be strong, powerfull and have good endurance? Rather than focusing on asthetics?

Look into oly lifting which requires explosive power. Lifts such as cleans, snatches, jerks.

Also as buzz said, circuit training could be a good idea.
 
First of all remember that strength and hypertrophy training are not mutually exclusive. Strength training increases muscle size and hypertrophy training will increase strength; the two styles just place more emphasis on one area over another.

Sticking heavily to the big compounds is always a good idea no matter what your goal though. If you want explosive power for athletic performance then take a look into plyometrics, I've never really done it myself but have heard great things about it's benefit to explosive power
 
People tend to over-analyse, you can gain strength and size on the 5x5 if you eat enough. You can gain size and strength on the squats and milk program. Most people do "wonderful" programs but don't eat enough, its that simple.
 
This is an area that gets way too much thought. Pick up heavy stuff and put it back down. Eat right. Enjoy your routine instead of worrying about if you should have done two more reps or not.
You can control your size by your diet. I am 6ft 1 and @185 lbs. I have been this size going on 8 years now. Why? Because I am happy with where I am and I don't eat to grow. I have seen some strength increases in this time but not major ones that would come with eating more and maybe even a little better.
 
tenpercent said:
This is an area that gets way too much thought. Pick up heavy stuff and put it back down. Eat right. Enjoy your routine instead of worrying about if you should have done two more reps or not.
You can control your size by your diet. I am 6ft 1 and @185 lbs. I have been this size going on 8 years now. Why? Because I am happy with where I am and I don't eat to grow. I have seen some strength increases in this time but not major ones that would come with eating more and maybe even a little better.
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true;)
but the forums would be a bit redundant,if everytime someone asked a question we just said lift/eat/sleep :grinning:

anyway its a bit more fun having discusions:violent2:
 
buzz said:
true;)
but the forums would be a bit redundant,if everytime someone asked a question we just said lift/eat/sleep :grinning:

anyway its a bit more fun having discusions:violent2:
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Fair enough. But I don't see it as redundant. I see it as consistent. Your best gains in the gym come from consistency. Not redundency. :)
 
tenpercent said:
Fair enough. But I don't see it as redundant. I see it as consistent. Your best gains in the gym come from consistency. Not redundency. :)
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but there wouldnt be much scope for discusion,i think most people who lift weights regular are a bit OCD :p IMO and enjoy going into the more technical stuff to make sure they are not waisting any energy or time when there efforts could be better used.
 
buzz said:
but there wouldnt be much scope for discusion,i think most people who lift weights regular are a bit OCD :p IMO and enjoy going into the more technical stuff to make sure they are not waisting any energy or time when there efforts could be better used.
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That's exactly the way I feel. I like knowing the technical stuff.
 
To the OP, here is the deal: MUSCLE MEMORY. Train your body for what you want to be good at and your muscle its coordination will follow. For example, those boxers did not get super fast hand speed and KO power from just lifting weights. Lifting will help but years of training help wired their brain to fire the muscles in sequence to provide maximum speed and power. This hand speed is great but if you are a baseball player, it's will only aid a little.

Morale of the story, train for what you want to do. How many marathalon runner do you see with big upper body? If you strength train and eat right, your muscle will hypertrophy and you will get bigger. Guess what, it's a crazy concept but you can hypertrophy AND get stronger as well. :)
 
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