7363 followers

Follow

Follow

Follow

1/4

6 saved

34

15

HYPERTROPHY vs STRENGTH TRAINING

whats the difference between hypertrophy training & strength training?

hypertrophy training:

-trains muscle

-higher rep ranges

-focuses on muscle contraction & growth

-training until failure

strength training:

-trains strength

-lower rep ranges

-focuses on muscle force

-reps are higher than 85% of 1 rep max

#lemon8partner #strengthtraining #fitness #fitnesstips #gymtips #gym

2024/3/29 Edited to

Hypertrophy training focuses on muscle growth through increased repetitions, typically involving higher rep ranges and pushing muscles to failure. This method prioritizes muscle contraction and is beneficial for gaining size, often appealing to bodybuilders and those looking to enhance their physique. On the other hand, strength training emphasizes lifting heavier weights for fewer repetitions, generally above 85% of one-rep max. Its primary goal is to improve muscular strength and power, making it essential for athletes and individuals focused on performance. Incorporating both training styles can be advantageous, as they complement each other and contribute to overall fitness. By understanding the distinct goals of hypertrophy and strength training, individuals can tailor their workout plans to achieve specific outcomes, optimizing their time spent in the gym. Integrating a well-rounded approach that includes elements from both training methods can lead to enhanced muscle development and greater functional strength.

15 comments

Oh that’s awesome!!!

How much did you grow though? Any measurements?

See more(3)

Related posts

Fitness Calendar For 2025

January - March: Weight Loss Focus Goal: Burn calories, improve cardiovascular endurance, and shed fat. Weekly Schedule Monday: 30-45 minutes of HIIT (High-Intensity Interval Training): Alternating sprinting and walking, jump squats, burpees, etc. Tuesday: Strength Training (Full

779 likes

A woman in a green bikini stands on a balcony overlooking the ocean, holding a pineapple. Overlay text reads "5 Exercises You NEED for a Big Booty Thick Thighs," with arrows highlighting her glutes and thighs, promoting a workout guide.

The image details "Barbell Squats" with instructions and rep ranges. An anatomical illustration shows a woman performing the exercise, highlighting the engagement of her quads and glutes.

The image describes "Leg Press" with instructions and rep ranges. An anatomical illustration depicts a woman using a leg press machine, emphasizing the quad muscles.

5 Best Exercises for Juicy Glutes & Thick Quads🍑🔥🍖

Why You Shouldn’t Neglect Your Quads – Even If You're Glute-Obsessed ❤️‍🔥Let’s be real: quads don’t always get the love and attention they deserve, especially if you're anything like me and more focused on building those glutes. Personally, I’ve always been about growing and shaping

2590 likes

Transform Your Body: Big Gains Without Excess Fat🍑

As the cold seasons approach, many of you will find yourselves in that familiar phase: the bulking season! It’s that time of year when the leaves fall, and my motivation to pack on muscle rises. But let’s be real—bulking doesn’t mean throwing caution to the wind and indulging in every sugary snack

814 likes

A woman and a man on a beach at sunset, with text overlay "How I Toned my ARMS" and arrows pointing to the woman's arm, indicating the focus of the article.

A text slide titled "TIPS" providing advice on diet, aiming for 10,000 steps daily, and starting with simple gym machines for weight training, with an arrow pointing right.

A text slide titled "TIPS" continuing advice on HIIT, consistency, tracking progress, and understanding setbacks, with arrows indicating to swipe for exercises and more workouts.

Say Goodbye 👋 to Arm Fat with These Expert Tips⬇️

Arm fat presents a common and vexing concern for many individuals across various health spectrums, whether they are physically fit, have undergone bariatric surgery, or are actively engaged in weight loss endeavors. Its presence, notably in the arms, can trigger self-consciousness, particularly

3246 likes

Deepen your Squats to Build your Legs & Glutes🔥 

Improve your Mobility & ROM to Deepen your Squats & Build your Legs⤵️ Here’s why improving your squat depth can be a game-changer for muscle growth: 1️⃣Increased Muscle Activation: Going deeper into your squats engages a wider range of muscles, including the glutes, hamstrings, quadri

1331 likes

A woman in purple leggings and a grey sports bra is in a plank position, showcasing her glutes in a gym setting. Overlay text reads "BIG GLUTES +FLAT TUMMY -DEBLOAT- -NUTRITION- -WORKOUTS-" and her username.

This image explains how the StairMaster targets glutes and abs. It details how step climbing and hip extension work the glutes, and how core stability and engagement through movement strengthen the abs, with a woman on a StairMaster.

A 10-minute intense StairMaster warm-up or cooldown routine is outlined, with specific levels and durations. It notes this is not a full workout and suggests using it before or after a main session.

Ultimate Abs & Butt Workout 4 Flat Stomach & BIG🍑s

Dreaming of a small waist and a big, round butt? Trust, you're not alone and I wanna help make that happen for you! Achieving a trim waist and a peachy bum not only boosts confidence but is very much do able! The benefits of strong abs and glutes go far beyond aesthetics. 🍋Toned abs n

1650 likes

Strength Training Workouts for Women

DAY 17: 75 SOFT 📖✨ #womenworkout #strengthtrainingforbeginners #bodytransformation #dumbbellworkout #keepgoing

1086 likes

hypertrophy training has doubled my gains🏋️‍♀️

are you feeling stuck in your fitness journey? maybe you have hit a plateau or simply need a little something to make your workouts more effective? let’s talk about hypertrophy training💪🏽 so what is it?! hypertrophy is a way of training that focuses on increasing muscle size! it typically mean

14 likes

Low Reps vs. High Reps

When it comes to weight training, the number of reps you do can significantly impact your fitness goals 🏋🏽‍♀️. Here’s a breakdown 👇🏽 Low Reps (3-5)💪🏽 - Typically used for building strength and power ⚡️ - Focus on lifting heavier weights with fewer reps 🏔️ - Works on developing muscular

6 likes

A woman in grey gym wear takes a mirror selfie in a gym, with text overlay 'FAV EXERCISES TO BUILD YOUR GLUTES', introducing a glute workout routine.

A woman performs a hip thrust exercise using a barbell with weights, demonstrating one of the favorite glute-building exercises.

A woman performs an RDL (Romanian Deadlift) with a glute bias, holding dumbbells, showcasing another effective glute exercise.

FAV EXERCISES TO BUILD YOUR GLUTES

My glute building staples - five exercises that make up my ultimate glute day and have helped me build my glutes. I focus on form and progressive overload that helps me not only achieve hypertrophy but also build strength and endurance! 🍑 #gluteroutine #gluteguide #glutetraining #glutewor

18 likes

A woman in a black sports bra and red shorts performs a lateral raise with a dumbbell. Text overlay reads "My Workout Routine for a Slim Upper Body" and lists "Back, Shoulders, Triceps" as focus areas, with arrows indicating muscle groups.

Text outlines a toning routine focusing on compound movements, including 3 upper back, 2 middle/lower back, 3 triceps, and 2-3 shoulder exercises. It also details a 20-minute HIIT pre-workout and 10 minutes of dynamic stretching, mentioning an ab workout in the description.

This image explains that excess arm fat results from calorie surplus, influenced by genetics and hormones. It emphasizes that spot reduction is a myth and total body fat loss through a calorie deficit (300-500 daily) is crucial for reducing arm fat.

Get a Toned & Slim Upper Body: Workouts + Tips

🍋How to Prevent Arm Fat: Maintain a balanced diet and exercise regularly to prevent fat accumulation. Avoid insulin-spiking snacks and prioritize nutrient-rich foods to support weight management goals. Additionally, prioritize sufficient sleep, as inadequate sleep can hinder weight loss efforts.

250 likes

Mistakes You’re Making in Your Glute Workouts🍑

Let's dive deeper into each point: 1️⃣Diversify Your Movements for Functional Strength: 🍑It's easy to get stuck in the rut of linear movements, but our bodies thrive on variety. 🍑Incorporating multi-planar movements not only challenges different muscle groups but also enhances ove

391 likes

A person's feet in white sneakers are shown attached to a cable machine with a yellow ankle strap, illustrating a leg exercise. The text overlay reads, "What Training to Failure Should Feel Like."

A text graphic titled "What It Should Feel Like" lists physical sensations of training to failure, including muscle fatigue, inability to complete reps, shaking, heavy breathing, and muscle pump.

A text graphic titled "Ensuring You're Going to Failure Correctly" provides tips like maintaining proper form, selecting safe exercises, using spotters, controlling the eccentric phase, and implementing autoregulation.

Don’t be afraid of failure🍑🔥

Hey everyone! Let's talk about "pushing to failure" in your workouts. This technique involves performing an exercise until you can no longer complete another rep with good form due to muscle fatigue. The idea is to fully exhaust your muscle fibers to stimulate greater growth and strengt

1082 likes

A woman in athletic wear, viewed from behind, showcasing her glutes and legs. Overlay text reads "7 DAY WORKOUT PLAN FOR Big Glutes & Toned Legs" with peach emojis, indicating a fitness guide.

A white text overlay on a plain background detailing "Day 1: Power Walking + Pilates" workout. It outlines a 45-minute power walking routine with warm-up, steady-state, cool-down, and optional tips, followed by a note about full workouts in the description.

A white text overlay on a plain background detailing the "Pilates Routine (20 minutes)" for Day 1. It lists exercises like Leg Circles, Single Leg Bridge, and Side-Lying Leg Lifts with specific reps, sets, and rest times.

Lose Thigh Fat Fast: Workouts & Tips for Women 🍋✨

Many women struggle with slimming their thighs and toning their legs without adding muscle bulk. While strong, muscular thighs are empowering and aesthetically pleasing to many, some prefer a slimmer, more toned look. Achieving this requires a specific approach to training and diet! In this post

219 likes

Empowered Mom: Strength Training for Every Woman🌸

Empowered Mom: Strength Training for Every Woman ✨ RDL + Squat to Press ✨ Double Rows to Single Rows ✨ Diamond Press ✨ Swing Jumps This combo targets glutes, arms, back, and core — all in one go 👉 Perfect for busy women & moms who want results fast. ✅ Save this workout ✅ Do it 2-3x

57 likes

🚨Advanced Leg Day Workout: Hypertrophy & Strength

Only for experienced lifters 👀 This leg day workout will destroy your legs (in the best way) and skyrocket your muscle growth. Here’s your full strength & hypertrophy leg routine: 1️⃣ Heavy Deep Squats – 4x6-8 🛑 Rest 90-120 sec 2️⃣ Heavy Hip Thrusts (Glute Focused) – 3x8-10 🛑 Rest 6

15 likes

A woman in athletic wear stands next to a pumpkin, with text overlay 'Grow a BIG Juicy Pumpkin This Fall 2024'. Green vines decorate the image, symbolizing growth and the autumn season.

A list of key exercises for glute growth, including Hip Thrusts, Romanian Deadlifts, Deadlifts, Squats, and Cable Kickbacks, with recommended sets and reps for each.

A continuation of key glute growth exercises, featuring Lunges, Step-Ups, Smith Machine Squats, Leg Press, Glute Bridge Machine, and Hip Abduction Machine, with recommended sets and reps.

Easy Guide to Building Bigger Glutes All Fall Long

As summer approaches, many of us start dreaming of feeling confident in our warm-weather outfits, showcasing our hard-earned gains. If you’re looking to grow your glutes and want to ensure they are looking big and toned by the time the weather warms up, this guide will take you through the steps yo

374 likes

A woman in a grey t-shirt and dark blue pants stands in a gym, looking down. She has dark hair and a tattoo on her forearm, with gym equipment visible in the background.

A woman performs a dumbbell exercise in a gym, bent over a bench. Text explains hypertrophy equals muscle growth, achieved through smart training and consistent progressive overload.

A woman reaches for dumbbells in a gym. Text outlines how to train for hypertrophy, including 8-12 reps, 3-5 sets, progressive overload, appropriate weight, controlled tempo, and prioritizing recovery.

how hypertrophy is essential for muscle growth

If we want to look toned, we actually need to build muscle—and that means training for hypertrophy! Hypertrophy is the science behind sculpted arms, full glutes, and lean legs. It’s not just about working out… it’s about training right 🙌🏼 That means: ✨ Challenging weights ✨ Higher reps

85 likes

Grow a FAT A$$ Using the T.H.A.L. Method

The Thrust, Hinge, Abduction, and Lunge Method works for growing glutes because it targets all three glute muscles—gluteus maximus, gluteus medius, and gluteus minimus—through different movement patterns that activate the muscles from various angles and under different types of tension. Here’s w

310 likes

Hip Abduction Machine for Glutes🔥🍑

Here’s your Do & Don’t list for Seated Hip Abductors if the goal is maximum glute growth: ✅ DOs * Sit upright with a slight forward lean — this lengthens the glute medius & maximus, giving them more stretch and activation. * Keep your core engaged to avoid rocking or leaning excessivel

1076 likes

A woman in purple workout attire and a lifting belt performs a barbell deadlift or RDL in a gym, demonstrating a heavy compound lift for muscle building.

A woman in blue workout attire uses lifting straps during a pulling exercise with a barbell, emphasizing how straps help focus on muscle fatigue for back and hamstring hypertrophy.

A woman in teal workout wear and a lifting belt stands in a gym, illustrating the belt's role in increasing intra-abdominal pressure, protecting the lower back, and enabling heavier lifts.

Gear I Swear By for Building Muscle

If you’re chasing real muscle growth, these two tools are your best gym buddies 👇 💥 Lifting Straps — Perfect for pulling movements like RDLs, rows, and pulldowns. They help take grip out of the equation so you can actually train the target muscle to fatigue (aka better stimulus = better growth).

28 likes

Can’t Feel Your Glutes On the Abduction Machine?

Part 2: Professional bodybuilders utilize this method to maximize muscle activation, particularly when training in gyms with limited or basic equipment. By strategically adjusting body positioning, incorporating external resistance, and emphasizing controlled movement patterns, they enhance neuromu

480 likes

Tone up vs Build up

💪 If Your Goal is to TONE UP: (Think: defined, lean, firm, athletic) 1. Training Focus: • Higher reps (12–15+), moderate weight • Shorter rest (30–60 sec) • Supersets & circuits to keep heart rate up • Incorporate HIIT or light cardio for fat loss

29 likes

Build a Bigger Chest & Stronger Triceps 💪🔥 Full upper body push workout hitting chest & tris from every angle: ✔️ Dumbbell Bench Press ✔️ Push Ups ✔️ Incline Bench Press ✔️ Tricep Dips ✔️ Cable Chest Flys Consistency + intensity = results. No shortcuts. Ready to level up you

6 likes

A person in athletic wear takes a mirror selfie, showcasing their glutes, with the text 'MY FAVORITE EFFECTIVE LEG EXERCISES' overlayed.

A person performs heel-elevated goblet squats in a gym, holding a dumbbell, with text 'Heel elevated goblet squats 3x15' on the image.

A person performs quad extension drop sets on a machine in a gym, with the text 'Quad extension drop sets 3x12-10' overlayed.

Leg day exercises 💖🪩🙌🏽quads/glutes

My favorite effective glute exercises 🍑 🍑The quad extension dropset is a highly effective strength training technique that focuses on isolating and fatiguing the quadriceps by performing a set of leg extensions at a challenging weight, followed immediately by a lighter set to failure, pushing th

72 likes

THE BEST TIPS & EXERCISES TO GROW YOUR GLUTES 🍑🔥

Whether you're aiming for strength, size, or simply a perkier posterior, achieving your glute goals requires a strategic approach. Let's dive into my top essentials for cultivating a bootylicious physique: ✨Strategic Tips for Glute Growth✨ 🍑Activate Those Glutes: Kickstart your wor

198 likes

💸 I fired my Personal Trainer. Here is why.

Let's be real. Inflation is crazy, and paying $100/hr for someone to count your reps? No thanks. 🙅🏻‍♀️ As someone who has been lifting for 9 years (yes, nearly a decade!), I know what a good workout looks like. And honestly? The AI plans I’m generating are BETTER than what most average trainer

18 likes

The Annual Glute Growth Formula (Repeat Forever)🍑

From flat to full 🍑… this is the yearly glute growth system Olympians use to build muscle without ever plateauing. 👉 If your glutes aren’t growing, it’s not because you’re not working hard enough — it’s because you’re not following a system that challenges your muscles in the right way. This

9 likes

Mobility Strength Training

Full body workout was MAD intense. I was tapped out about 15 minutes in. Highly recommend will be doing this on my full body days moving forward. #fullbodyworkout #fbf #goodfriday #fyp #gym #gymgirl #gymgirlsoftiktok #strengthtraining #mobilitytraining #cardio #run #1mile #weighttra

1 like

Tone up vs Build up

Tone Up: • Focuses on muscle definition and lean appearance. • Usually involves lighter weights with higher reps and cardio. • Goal: reduce body fat and show muscle without bulk. • Common among those wanting a leaner, tighter body. Build Up: • Fo

1482 likes

WORKOUT WITH ME

Lower body/Glutes Hypertrophy + Volume 💜Knee banded barbell bridges 4x20 💜Barbell reverse lunges 3x10 💜Cable kickbacks 3x12 💜Sumo squats 3x12 💜Extra range side lying abductions 3x20 SAVE for your next lower body workout #lowerbodyworkout #strengthtraining #wellness #workout #exercise

12 likes

Back Strength Training

Back strength training, lifting 140lb 💪 #strongback #bodytransformation #gettoknowme #fyplemon8 #exerciseroutine Florida

1 like

A fit woman in blue athletic wear flexes her bicep in a gym, with text overlay "muscle hypertrophy 101" introducing the topic of muscle growth.

A woman in purple athletic wear performs a deadlift in a gym, with text explaining hypertrophy as muscle growth through progressive overload, not necessarily heavy lifting.

A woman from behind performs a back exercise in a gym, with text detailing hypertrophy training parameters: reps, sets, rest time, reps in reserve (RIR), and frequency.

Want to grow? Stop chasing sweat and soreness, and start chasing hypertrophy. Hypertrophy = muscle growth. And if you want to actually build your body (not just shrink it), your training needs structure — not chaos. Here’s what real hypertrophy training looks like: ✔️ Reps: 6–15 ✔️ Sets: 3–5 per ex

47 likes

See more