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"Hyperthophy​, Endurance and Strength" by Mary Margaret Tan

What is your main goal when lifting #weights? Is it gaining #mass first and then strength, or is strength your main objective and then #aesthetics second? The number of sets and reps dictate how a particular muscle responds, so here we will discuss the differences in #training for hypertrophy, endurance, and strength.


           Muscular #HYPERTROPHY (hie-PER-troh-fee) is the #physiological term for the #enlargement of muscle cells, which leads to an increase in muscle mass and overall thickness. To train for hypertrophy, ideally you must lift a #moderate weight anywhere from 70-85% of your 1-rep-max for 3-5 sets of 6-12 reps, with around a 2-minute rest between each set.  Work the muscle 2-3x a week to induce #growth.

Training for hypertrophy is the method often used by #bodybuilders and although strength can also be gained, it is not very effective for gaining #maximal strength.


           Muscular #ENDURANCE is the ability of a particular muscle to contract repeatedly over an extended amount of time, which leads to increased #stamina and lowered bouts of fatigue.  An example of an athlete who would train for muscular endurance would be #marathoners or long-distance #runners. If you want to train for muscular #endurance, then you must lift a light weight that is 50-70% of your 1-rep-max for 2-3 sets of 15+ reps, with a 2-minute break between sets.  

Do not expect to grow a huge amount of muscle or gain a whole lot of strength when training for endurance, as you are mainly training slow-twitch muscle fibers rather than fast-twitch fibers.

          

 Muscular #STRENGTH is the ability of a muscle to #maximally exert a certain amount of force with a single effort. Powerlifters and bodybuilders both have #muscular strength but #powerlifters focus more on the strength aspect of fitness than do bodybuilders.  In order to train for strength, you must lift anywhere between 85-100% of your 1-rep-max for 3-5 sets of 1-5 reps with a 3-minute rest. You may also #gain some mass while training for strength but the strength gains will far exceed muscle growth overtime, which is how you can be very strong but also very lean.

           The type of #gains you want to make will determine the type of exercise program you ultimately follow; whether it is training for muscular hypertrophy, endurance, or strength, start envisioning your goals and don’t be afraid to work for them!



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