Hypertrophy vs. Strength
By Mind & Muscle Academy. Newsletter nº35 ; 09/05/2025.
Let’s set the record straight: training for muscle growth (hypertrophy) and training for strength aren’t enemies. They’re different tools in the same toolbox - and when used right, they can build a physique that looks good, moves well, and performs like a machine.
But if you’re serious about progress, you need to understand what each one does - and how to train for both.
So let’s break it down, Mind & Muscle style.
What’s in This Week’s Article:
What Is Hypertrophy?
What Is Strength?
So What’s the Difference?
Why Should You Care?
Want the Best of Both Worlds?
1. What Is Hypertrophy?
Hypertrophy = bigger muscles. Simple. It’s about increasing the size of your muscle fibres through smart training and consistent overload.1 (PMC)
But here’s the catch: more size doesn’t always mean more strength. That’s because hypertrophy is mainly driven by:
Mechanical tension: lifting moderate-to-heavy weights (think 30 - 85% of your 1 Rep Max) under control.2 (PMC)
Metabolic stress: chasing the burn - repping close to failure builds up fatigue and kicks muscle growth into gear.3 (PMC)
Muscle damage: those micro-tears from training? When they repair, the fibres grow back stronger and thicker.
The “Hypertrophy Zone” in action:
This is the bread-and-butter of bodybuilders, athletes who want to fill out their jerseys, and anyone chasing that defined, athletic look.
2. What Is Strength?
Strength = how much force your muscles can produce.
It’s not about the burn - it’s about raw output. Think squatting double your bodyweight or deadlifting a small car.
Here’s the cool part: when you first start training for strength, most of the gains come from your nervous system. You teach your brain and body to work together more efficiently.6 (PMC)
Early strength gains are about:
Motor-unit recruitment: turning on more muscle fibres when you lift
Coordination and timing: your muscles firing together like a well-rehearsed orchestra
Inhibition reduction: lowering the brakes your body naturally applies to keep you “safe” 7
Classic strength training setup:
Reps: 1–5
Load: 85%+ of your 1RM
Sets: 3–5+
Rest: 2–5 minutes (yep, longer rests are key here)8
Strength Training
3. So What’s the Difference?
Here’s a table that summarises it nicely for you: 9
4. Why Should You Care?
Hypertrophy Benefits:
Aesthetics & Confidence: Nothing wrong with wanting to look like you lift.
Metabolic health: More muscle = higher resting metabolism.
Injury resilience: Stronger muscles act like armour for your joints.
Strength Benefits:
Performance: Run faster, jump higher, hit harder.
Bone density & joint integrity: Heavy lifting stimulates bone growth and keeps joints strong.
Efficiency: Your body learns to work smarter under heavy load.10
Strength vs. Hypertrophy
5. Want the Best of Both Worlds?
Good news: you don’t have to choose.
Here’s how to combine hypertrophy and strength into one powerful program:11
Option 1: Block Periodisation
4 - 6 weeks focused on strength: low reps, high weight
4 - 6 weeks focused on hypertrophy: higher reps, moderate weight
Alternate blocks every couple of months and watch your progress skyrocket.
Option 2: Concurrent Training
Mix it up in a single week:
Start with 1 - 2 heavy compound lifts (3 - 5 reps)
Follow up with accessory work in the 8 - 12 rep range
Aim for 10 - 20 total sets per muscle group per week.
Option 3: Auto-Regulation
Use Reps in Reserve (RIR) to gauge effort.
Strength: 3 - 5 RIR
Hypertrophy: 0 - 2 RIR
Listen to your body. Adjust intensity based on how you’re feeling - but don’t skip hard sets when you’ve got fuel in the tank.
Out of the three options I gave you, pick the one that fits you best! 12
Sample Weekly Split
Monday – Lower Strength (e.g., Squat 5×3 at 90% of 1 Rep Max)
Tuesday – Upper Hypertrophy (e.g., Bench Press 4×10 at 75% of 1RM)
Wednesday – Rest or Active Recovery
Thursday – Lower Hypertrophy (e.g., Deadlift 3×8 at 70% of 1RM)
Friday – Rest
Saturday – Upper Strength (e.g., Overhead Press 5×4 at 85% of 1RM)
Sunday – Optional mobility, cardio, or core
Final Tips to Remember
Progressive overload is non-negotiable. Whether you’re chasing size or strength, you need to push harder over time - heavier weights, more reps, tighter form.
Eat and recover like you mean it. Especially if hypertrophy is your goal. Protein, sleep, and consistency matter more than any fancy plan.
Stick to your plan for 8+ weeks. Don’t program-hop every time you see a new TikTok trend.
Train smart, not just hard. Learn to auto-regulate. Some days you’ll hit PRs (personal records). On other days, surviving the workout is the win.
Bottom line:
If you want to look like an athlete and perform like one, blend strength and hypertrophy intelligently.
Train with intention.
Stay consistent.
And always aim to level up - because that's what Mind & Muscle is all about.
Stay tuned for more tips, stories, and advice in our upcoming newsletters, and feel free to check out the last editions!
As always, I’m open to new ideas or suggestions you may have, so feel free to leave a comment, and ask any questions! I’d be glad to help!
Thank you all for joining me today, and I wish you a pleasant rest of your day.
Quote of the Day:
Best regards,
Ruben
Founder, Mind & Muscle Academy
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Schoenfeld, Brad J et al. “Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum.” Sports (Basel, Switzerland) vol. 9,2 32. 22 Feb. 2021, doi:10.3390/sports9020032
Krzysztofik, Michal et al. “Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods.” International journal of environmental research and public health vol. 16,24 4897. 4 Dec. 2019, doi:10.3390/ijerph16244897
‘Hypertrophy Rep Range: Is 8-12 Optimal for Muscle Growth?’ Dr. Muscle University: Free Articles & Updates, 26 Dec. 2023, https://dr-muscle.com/hypertrophy-rep-range/.
Bernárdez-Vázquez, Roberto, et al. ‘Resistance Training Variables for Optimization of Muscle Hypertrophy: An Umbrella Review’. Frontiers in Sports and Active Living, vol. 4, July 2022. Frontiers, https://doi.org/10.3389/fspor.2022.949021.
Sale, D G. “Neural adaptation to resistance training.” Medicine and science in sports and exercise vol. 20,5 Suppl (1988): S135-45. doi:10.1249/00005768-198810001-00009
Westcott, Wayne L. “Resistance training is medicine: effects of strength training on health.” Current sports medicine reports vol. 11,4 (2012): 209-16. doi:10.1249/JSR.0b013e31825dabb8
For Bigger Muscles Push Close to Failure, For Strength, Maybe Not. https://www.fau.edu/newsdesk/articles/muscle-growth-strength-study.php. Accessed 8 May 2025.
Medicine, Barbell. ‘Strength vs Hypertrophy Training - Similarities & Differences’. Barbell Medicine, 8 Aug. 2024, https://www.barbellmedicine.com/blog/strength-training-vs-hypertrophy-training/.
Škarabot, Jakob, et al. ‘The Knowns and Unknowns of Neural Adaptations to Resistance Training’. European Journal of Applied Physiology, vol. 121, no. 3, Mar. 2021, pp. 675–85. Springer Link, https://doi.org/10.1007/s00421-020-04567-3.
Schoenfeld, Brad J et al. “Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis.” Journal of strength and conditioning research vol. 31,12 (2017): 3508-3523. doi:10.1519/JSC.0000000000002200
‘Hypertrophy vs. Strength Training: Which Training Method Is Best for You?’ The Output, https://www.onepeloton.com/blog/hypertrophy-vs-strength-training/. Accessed 8 May 2025.
Nice breakdown of benefits 🧡🧡🧡