Doing physical exercises is always positive. But, depending on your goals, you will have to sign up for Workouts to gain muscle and strengthSpot the differences.
How do I know if I need muscle and strength training?
Before explaining what strength training or hypertrophy training (building muscle) consists of, it is essential that you know which one is best for you. To begin with, it is true that you do not always have to choose, but you can alternate or do them simultaneously. Of course, we recommend this only if you adopt some complementary measures:
- It is best to start with hypertrophy training, as the results are slower. In addition, strength training requires a more precise technique, which is easier to acquire later.
- Plan different days to train strength or muscle.
- The intensity and volume of the exercises should progress separately, taking into account your goals.
- Pay special attention to your diet Now you rest.
The choice between developing muscle mass or strength is, above all, a question of priorities. Unless it is the complement to your preparation as an athlete in a specific discipline. The two clearest examples, so that you understand, would be Weightlifting and BodybuildingIn the first case, training should be aimed at increasing muscle strength. A bodybuilder, on the other hand, wants to increase the volume of his muscles.
Apart from these assumptions, we can give you some advice that will help you in your choice:
- If your goals are burn fatboth options are equally effective.
- Rate time that you have to go to the gym Normally, strength training sessions are shorter, while hypertrophy takes more class time, because it is based on repetitions of series and variety of exercises.
- Keep in mind the type of equipment what is needed and how difficult it is to access these devices. Strength training requires more specific equipment than mass training.
Differences between muscle and strength training
Now, we’ll explain how to distinguish between these two types of training. Remember that strength training focuses on working on muscle power, while hypertrophy training seeks to increase muscle mass. Here are the keys.
1. Variety of exercises
Muscle gaining workouts allow for a greater diversity exercises, which are also focused on specific muscle groups. Training to improve strength has specific routines, which are usually divided into basic and compound exercises.
2. Distinguish the maximum repetition in training to gain muscle and strength.
The maximum repetition refers to the maximum amount of weight that you are able to move in one go. It is an essential concept for strength goals, as it serves as a reference point for training planning. Therefore, it is essential that you perform a strength test before you start training.
- In strength training, loads close to the 100% of your maximum repetition.
- Muscles move relative to each other. 60-75% reduction in RM.
3. Series and repetitions
In general, all exercise routines are based on these two concepts. For beginners, we remember that repetitions are the number of times in a row that you do the same exercise without resting. And sets are the set of repetitions before each rest.
- Strength training is usually organized in 5-8 sets, 1 to 6 reps.
- In hypertrophy we work Series 3-5scam 10-12 reps Each.
4. Rest time
Just as important as sets and reps is the concept of rest, without which the above cannot be understood. And here too there are differences:
- Strength routines are more explosive, so the rest time between sets is longer, even extending between 2-3 minutes.
- Muscle mass development exercises require more concentration, so the limits are not exceeded. 60-90 seconds Rest.
The differences between training to gain muscle and strength are, as has been proven, notable. In any case, the instructors of Eurofitness They always explain how your gym sessions will unfold, always taking into account your priorities and physical conditions.
