What are the benefits of hypertrophy training? The benefits of hypertrophy training are increased strength, speeding up metabolism, maintenance and building of lean muscle mass and the heightening of bone density.
There are different ways to achieve hypertrophy and one is through resistance training. Resistance training can consist of resistance bands, dumbbell weightlifting, kettlebells, weight-lifting gym equipment machines, etc.
What are the benefits of hypertrophy training? Photo Credit: iStock- andreonegin
Resistance training can help with muscular endurance, power, and hypertrophy. Muscular endurance is the ability to produce and maintain force for a long time. Power is about producing the most force within the shortest amount of time.
The difference between hypertrophy training and strength training is the following:
Hypertrophy training is about increasing the size of your muscles. And it can take up to 3 to 4 months to start to see results. Strength training involves training your nervous system to use as many muscle fibers as possible to overcome an external force. Strength training plays an important role in sports and performance and your overall health.
The rest period for hypertrophy training is anywhere between 60 and 90 seconds because that minimal rest helps with the hypertrophy aspect of muscle building. And the rest period for strength training is anywhere between 3 to 5 minutes. And that extra rest helps you with the required intensity needed to gain strength.
The rep count for strength training is around 1 to 5 reps at about 85 to 90% of your 1 rep max weight. Hypertrophy training aims for about 6 to 12 reps for muscle growth at 75% of your 1 rep max weight.
Some of the health benefits of resistance training are:
- Managing your body weight
- Increase bone density.
- Lose body fat.
- Reduce the risk of chronic disease such as diabetes, heart disease, depression, obesity, back pain, arthritis, etc.
The American Heart Association recommends that you should do at least 2 days a week in resistance training.
The Bottom Line is the health benefits of hypertrophy training are increasing bone density, managing your body weight, losing bodyfat and reducing chronic diseases, etc.
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- Hughes DC, Ellefsen S, Baar K. Adaptations to Endurance and Strength Training. Cold Spring Harb Perspect Med. 2018 Jun 1;8(6):a029769. doi: 10.1101/cshperspect.a029769. PMID: 28490537; PMCID: PMC5983157.
- American Heart Association- https://www.heart.org/en/healthy-living/fitness/fitness-basics/strength-and-resistance-training-exercise