Citations: Figure used from Phillips et. al., 2019 (training for strength vs. hypertrophy chart – figure from Phillips et. al., 2019, highlights chart – figure from Phillips et. al., 2019)
We all know by now that strength training is vital for a wide spectrum of benefits for health and performance and well, looking good 😉 . We can argue that likely MOST all people should be resistance training to some degree and are also not meeting the minimum recommendations to do so.
Often, people are confused on what they should do or what the difference between styles of training is.
Strength training and objectively be broken down into two camps: strength & hypertrophy. Which can absolutely co-exist or be used advantageously to gain strength without as much size (to an extent).
This new article from the Phillips group (Phillips is the last author, so this is a typo) summarizes current evidence between the two and breaks in into what they call the FITT principles.
The key differences between these styles of specificity come down into slight manipulations of these variables.
While these slides are self-explanatory on the major differences between the two, there’s a few key aspects of this article I want to highlight beyond this.
👉🏻 Increasing volume too much may have diminishing recovery & be less advantageous.
👉🏻 Regardless of how ideal your training plan is if your recovery and protein intake is poor you won’t achieve as great of results.
👉🏻 The sweet spot of total volume seems to appear between 10 reps/muscle/week and <15 sets/muscle/week (aka not a fitspo trash workout).
👉🏻 Frequency can help increase total volume but total volume reigns true. Train as best as you can.
👉🏻 Making sure you maintain appropriate tension, and range of motion aka not sloppy reps.
👉🏻 Women are just as capable of making gains as men but will be slightly less due to general sex differences (hormones, body size, etc).
All in all, the evidence is clear — we should be lifting. Depending on your goals, you’ll manipulate variables based on the specificity of those. And as always — training more intelligently than fitspo-y is likely going to always yield better long-term results even if it feels less “sexy” or “fancy”.