Differences between Resistance, Strength and Hypertrophy Training
In the fitness world, there are different types of training, each with specific goals. Among the most common are endurance, strength, and hypertrophy training. While they may seem similar, each has its own characteristics that directly influence the results achieved.
Resistance Training
Endurance training focuses on the ability to sustain effort over a long period of time. It's widely used in endurance sports such as running, cycling, and swimming.
- Objective: Increase muscular and cardiorespiratory endurance.
- Load: Low to moderate (30-50% of maximum load).
- Repetitions: High (15 or more).
- Rest time: Short (15-45 seconds).
- Benefits: Improved muscle efficiency, increased endurance and better cardiorespiratory recovery.
Strength Training
Strength training's main objective is to increase muscle strength production. It's widely used by athletes and practitioners who want to increase power and functional capacity.
- Objective: Increase muscular and neuromuscular strength.
- Load: High (70-95% of maximum load).
- Reps: Low (1-6 reps).
- Rest time: Long (2-5 minutes).
- Benefits: Increased ability to lift heavy loads, injury prevention and improved bone density.
Hypertrophy Training
Muscle hypertrophy is the increase in muscle volume resulting from strength training with a focus on moderate repetition and control of time under tension.
- Objective: Increase muscle size.
- Load: Moderate to high (60-80% of maximum load).
- Repetitions: Moderate (6-12 repetitions).
- Rest time: Moderate (30-90 seconds).
- Benefits: Gain muscle mass, improve body composition and increase basal metabolism.
Which Workout to Choose?
The choice of training type should be aligned with individual goals. Those looking to improve endurance should focus on high-repetition, low-load exercises. To gain strength, it's necessary to work with high loads and low repetitions. For hypertrophy, the ideal is a compromise between load and repetitions, with adequate control over rest times.
Regardless of your goal, it's essential to follow a structured plan tailored to your individual needs to achieve the best results. If you have any questions, consult a professional to customize your training and maximize your gains!
Hypertrophy Training
- Hypertrophy Training: How to train all muscle groups during the week
- Hypertrophy Training: Biceps and Chest (Dumbbells + Bodyweight)
- Hypertrophy Training: Back and Triceps (Dumbbells + Body Weight)
- Hypertrophy Training: Legs (Dumbbells + Body Weight)
- Hypertrophy Training: Shoulders and Abs (Dumbbells + Body Weight)
Resistance Training
Strength Training
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