How does a lifting plan for hypertrophy differ from one for developing strength, explosiveness, or endurance?

Question

Erin Carson · Answer

Hey Lane, we're really looking at acute training variables. When we're talking about muscle hypertrophy pure strength power. You said explosiveness, same kind of vibe for me or endurance. So we're gonna start at the beginning, which would be strength endurance, which we get a lot of neurological development and skill development using strength endurance. We're going to go anywhere from 12 to 20. Reps understanding that the intensity or the the amount of load being lifted at the end of the set, you should be able to do. Three or four more reps, but you don't do them. And that's how you want to make sure that you have the right amount of load when we're training for endurance. We also want to have 20 to 30 seconds between sets. So we're not looking for a lot of time. Between sets. We're looking for a relatively accessible load and 12 to 20 repetitions when we're looking at hypertrophy. We're going to move up into 70 to 80% of what your one rep max. Now I kind of stopped doing a one rep max. Test because it's risky. Anyway, never want to put our athletes at risk. So we're going to take a few weeks or maybe a few sessions depending on the skill level of the athlete to figure out just how strong they are. And just how skilled they are. When we're looking to develop muscle and have that outcome be an increase in muscle size. And that acute training variable, is going to be 8 to 12 repetitions with 70 to 80% of that. One rep max said, another way. We might look to that when we finish the 12th rep, we maybe could have done one or two. To but we choose not to the time between sets for that is going to be 60 to 90 seconds. And that's really important because a lot of people out there trying to build muscle, who are actually taking far too much time between sets. So you're almost ready to go. But if you're if you don't need the time between sets the 90 seconds, you probably not going heavy enough. If you feel like you need more time between sets, you are probably going to heavy so that rest interval between sets is really, really important. Aunt, the next one is going to be pure strength, and that's kind of where I live with most of my endurance athletes. That's my goal is to get them to the point where their skill is high enough there. Knurled neural load is low enough that we can actually get these asks of them. So they're not so fatigued that they can safely get under pretty good significant amounts of weight in order to build tension strength in their connective tissue, as well as just get stronger without increasing muscle size. So that represents Change that I use is anywhere from two to six. Repetitions six. Being I know, I can add more load if they can comfortably get six reps. So, the the 90% of 1 rep max would be, we could probably leave one in the bank for that. So if you finish your sixth repetition, you could have done seven. We want to make sure that then we know, we're in the right place for Pure strength development. The time between sets there. That's where it becomes really interesting with endurance athletes. I think we can do. Stuff with that time. So the technical acute training variable would be 90 seconds between sets up to two and a half minutes and that's with pure strength. I can probably fit in some core training, some complimenting must muscle group or a and distracting muscle group. That would be on the other side of the body. So if we're doing a heavy push we might do some lighter poles during that rest period, to make sure we get the most of our time. When we start talking about power. We're really talking about one to four reps. Any time you get there? You start talking about risk and reward, and what are we really trying to accomplish with that athlete? So power is something that I saved for my most experienced athletes. I'm always looking for a long-term relationship with them so that we can, in fact, use that phase of training in a really productive way. So hopefully that gives you a really good outline of the acute training variables for the intended outcomes.

Matthew Pendola · Answer

Eileen. So how does Lifting for hypertrophy differ from Lifting for strength, explosiveness endurance? Well, I look at hypertrophy as being a little bit more about stressing, the muscle to fatigue, and even going to failure. Okay, and so, because of that, it tends to be more muscle training versus movements. And so, we would isolate a little bit more. So we would go to Say something like bicep curls. You'd be curling until you couldn't curl that wait anymore. Maybe immediately drop the weight down to a lighter weight and keep curling. And so we're training really metabolically there just to take the muscle to failure. But I tend to choose movements that are going to be safer because if you fail and a bicep curl, there's probably very little risk versus reward of growing that muscle. The issue. Of course is is that what you actually? Actually want, is that what you're looking for? So if you look at training for explosiveness, you might say, do a rope climb climbing that rope as quickly as you can and that's going to really train that bicep for explosiveness as well as obviously many other muscles. So that's a movement instead. And with that rope climb. I might say, Okay. I want to climb to the top as quickly as I can for five seconds. All right, and that's all I'm really concerned with. There. Is how fast are we going with that additional resistance or load? All right. Another example, there would be the deadlift if you were going to do a deadlift for hypertrophy. You'd have to look at risk versus reward. So there's more risk going to failure with a movement like that. So I don't personally coach that but I would say that we could have more time under tension. And just trying to get full range, of course, and making sure that we are able to use a weight that we could do for say more repetitions and more time under tension versus an athlete. Were just really trying to train that explosiveness that strength closer to their 1 rep max. We might say grab that hex bar, do the deadlift and then actually drop the bar. So we're not even taking that descent down. We're not using that easy. Eccentric phase at all, and we're just focused on the explosiveness. All right, so that's just some ideas for you. Hopefully, that helps out and glad to answer any other specific questions you have about this.

Gina Grain · Answer

Hi Lane. So how does it lifting plan for hypertrophy differ from one for developing strength, explosiveness explosiveness or endurance? The main factors that you look at in a lifting program are, is basically volume. So volume of either sets or reps. Those programs are completely different when you're training, somebody in the gym for developing those different attributes generally speaking. Hypertrophy looking at higher higher repetitions and higher number and more sets hypertrophy of looking at, you know, increasing muscle size and volume. Whereas strength is, is, you know, on the lower lower end of the spectrum of reps and sets, really important for more and more important for endurance. Athletes to be developing more strength in the gym versus a hair hypertrophy program. Because you do not want to generally, increase muscle size. Or volume and endurance athletes, but you can definitely improve their strength. Without that, increase in muscle mass explosiveness is another another, another different component and that can that's a big topic there and I awesome topic, but explosiveness side looking at, you know, for some velocity so strength and and the speed so endurance, endurance, you know, some people think that you need to go and if you're Like, let's go and do 30 repetitions of leg exercise. Well, you can get in Durham that kind of endurance in your sport specific training, but endurance in the gym. I tend to look at capacity. So what is your capacity for doing something? So, your capacity for improving core or, or, or back strength? Or, you know, you don't generally work on endurance in the gym. We generally work on that and Sport but you can definitely hit that in the gym with different different methods of capacity work. So I hope that helped

Hayley Hollander · Answer

Hi Lane, great question. How does a lifting plan for hypertrophy differ for from one for developing strength, explosiveness or endurance? Well, versus important that we define hypertrophy as a theme or an outcome of a training program to begin with bigger muscle, size is the result of training for a period of time under different acute variables. Whereas, when we're talking about developing strength, explosiveness or endurance. Those are qualities that are demonstrated. Within the training session. Now how you put those together, it meaning a q variable sets reps, rest, period, intensity weight or load, will dictate how that training program will map to the outcome of hypertrophy and within a hypertrophy program, you could actually exhibit qualities of strength explosiveness or endurance based on the acute variables that you program over the dice plan.

Paul Talty · Answer

My name, nice question here. I suppose, the for hypertrophy strength and explosiveness or Insurance. You're looking at the key variables, probably being the rep ranges, you're working in the associated load or intensity, you're working with and the rest periods that you're working with. There can be quite a fair bit of overlap in all three areas particularly depending on the level of development of the athlete that you're working with, but if We're talking about a somebody who was a reasonably decent training background and moves. Well, and all of those things. Then, broadly speaking for hypertrophy, protocols. You could be working in anything from 6 reps to 30 reps, using rest periods of and 30 seconds to 2 minutes and intensities. Across a broad broad spectrum again for developing strength or explosiveness, you be looking Usually, yes, Lord, rep ranges. And it's, and it can be anything from from one to maybe six or eight, or even ten reps depending on the exercise that you're choosing usually, but not always, you will have much bigger rest periods. So, anything from 2 minutes and all and and see, the, the exercise Choice can can be slightly different here. So, wherever I Parker for you might do some more real. Real isolated exercises like say, for example, that bicep curls are leg extensions. Where's for strengthen explores? The machine might focus on bigger movement patterns, like, squats, bench, press jump patterns, that type thing endurance can can can look a little bit like, like either are like that. Your hypertrophy training wouldn't brings with it a level of endurance and But you can also have real strength. In your words component here to your training where you're looking. After those, the low-to-mid rep ranges, you know, you're 32 11:57 kind of reps, but quite very heavy weights for the rep ranges that you're working in and trying to repeat that Outpost in multiple sets of the helps. Feel free to come back. If you've got any further questions, or if we had be anywhere else along the way.

Paul Edmondson · Answer

Hi lion. How does a lifting plan for hypertrophy differ from one for developing strength, explosiveness, or endurance for me, the latter three components of fitness have their set variables that when you plan and adhere to them for periods of time then your illicit or gain that adaptation in the long run. So, if you plan for endurance and you do it for a period of time, Then your illicit that outcome and that benefit and they're pretty much set in stone with hypertrophy though. There's a very broad approach to the outcome and the benefit of hypertrophy. So hypertrophy you can achieve hypertrophic outcomes by having a broad and variable approach to your loading and repetition ranges. So I was Louis three reps as high as 30 reps, can elicit massive maximal gains in muscle mass and hypertrophy even in advanced hypertrophic? Athlete? When you go as high as 30 Reps for a period of time, now, that's huge. Those High Reps have massive benefit to type 1 muscle, fiber growth, some type, to be muscle fibers are Only tapped into in those higher rep ranges because of high threshold motor units and it takes long sustained mechanical tension to tap into their muscle fibers. Also, sarcoplasmic hypertrophy is gained in higher, rep ranges. So, low to high rep ranges, and having a broad variation is the best way to elicit hypertrophy, but also the style of training also can be massively. Lee impacted when seeking hypertrophy because the Linea one-dimensional, compound isolation is a way to go. But loading 3D movements is also a way to gain hypertrophic outcome. It's been proved that when you stretch tissue, under load in various planes, you maximize mtor activation. You stimulate igf-1 in high quantities and make the muscle cells. More receptive to igf-1.

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"How does a lifting plan for hypertrophy differ from one for developing strength, explosiveness, or endurance?"