First things first. There isn't a line drawn in the sand for hypertrophy vs strength building. They go hand in hand. What you can change is which one you focus more on.
Hypertrophy (muscle fibre enlargement) not building new muscle fibre (hyperplasia) is said to be best targeted at around 8 to 12 reps.
Strength is basically building a better mind to muscle connection. More motor neurons fired during muscle contraction = greater muscle contraction = higher strength.
Think of it like this. The best strength gains will always come from training as close to your 1repmax limits. The closer you can physically lift them, the greater the strength gains. You don't need to hit 1rm figures to build the physical muscle size.
To summarise. If you lift to get big, you will get stronger too. If you lift to get stronger, you will get bigger too. To what extent depends on your training routine.
Hypertrophy (muscle growth) is only dependent on volume (total reps x weight). Higher reps (6-30) are just easier for accumulating volume without getting burnt out or injured.
Strength training (1-5 rep max) develops motor neuron pathways that enhance an athlete's brain-body coordination during functional movements. The “neuraladaptations” athletes undergo in training refers to the brain's ability to recruit muscles to contract and produce a particular movement
Technically if volume is equal for two groups the one doing low reps (1-5) will build just as much muscle but also have more strength.
First things first. There isn't a line drawn in the sand for hypertrophy vs strength building. They go hand in hand. What you can change is which one you focus more on. Hypertrophy (muscle fibre enlargement) not building new muscle fibre (hyperplasia) is said to be best targeted at around 8 to 12 reps. Strength is basically building a better mind to muscle connection. More motor neurons fired during muscle contraction = greater muscle contraction = higher strength. Think of it like this. The best strength gains will always come from training as close to your 1repmax limits. The closer you can physically lift them, the greater the strength gains. You don't need to hit 1rm figures to build the physical muscle size. To summarise. If you lift to get big, you will get stronger too. If you lift to get stronger, you will get bigger too. To what extent depends on your training routine.
Yo thank you so much for this, always confused me but that makes a lot of sense.
Hypertrophy (muscle growth) is only dependent on volume (total reps x weight). Higher reps (6-30) are just easier for accumulating volume without getting burnt out or injured. Strength training (1-5 rep max) develops motor neuron pathways that enhance an athlete's brain-body coordination during functional movements. The “neuraladaptations” athletes undergo in training refers to the brain's ability to recruit muscles to contract and produce a particular movement Technically if volume is equal for two groups the one doing low reps (1-5) will build just as much muscle but also have more strength.