As a long time Coach, I’ve been asked many times which style of lifting is “better?” And like most of my answers, my reply is “well, it depends!”
A solid lifting program should have phases that include both types (strength and hypertrophy work). And programs can even combine both types (strength and hypertrophy) in the SAME workout! 😮 🤩
Let’s define the types of work:
STRENGTH WORK:
👉🏾Super heavy weight for lower reps/sets
👉🏾Get stronger, gain muscle, improve ability to move heavy weight.
👉🏾Will max out and establish new 1-Rep Maxes
👉🏾Examples include Back Squats, Deadlifts, Reverse Lunges, Bench Press, Strict Press, Pull-ups, One Arm DB Rows, etc
👉🏾 Exception: Not the most ideal choice if dieting. Remember, well-fed muscle is well-fueled.
👉🏾Great choice in maintenance, reverse or a build phase!
Hypertrophy Work:
👉🏾 Hypertrophy = “muscle building.”
👉🏾Hypertrophy is ideally what you should mostly be doing if your goal is to improve body comp + look your best!
👉🏾More ideal option if you are dieting OR intentionally eating in a calorie surplus
MY FITPRO TIP: The BEST decision I made when I spent 13 months in maintenance from Jan 2022-Jan 2023 was to commit to a 4-month STRENGTH protocol focusing on the big lifts! I built a solid amount of muscle with minimal fat which made my second cut (Feb 2023-Nov 2023) much easier than I had ever anticipated!
