how many times a week should i train for strength vs how many times a week should i train for hypertrophy
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When considering how often to train for strength vs. hypertrophy, here are the key insights from the :
For Strength Training
- Frequency: Training a muscle group for strength can vary. Minimally, training each muscle group twice per week is effective, but you can train more frequently, even every day, if balanced correctly. However, twice per week is adequate for most people aiming to get stronger 1.
- Repetition Ranges: Keep repetitions to five or less for strength training. It's crucial to rest adequately between sets—typically two to four minutes or more if lifting near your maximum 1.
- Sets and Load: Adjust the volume and intensity of workouts to cope with heavier loads, which induce greater fatigue. Plan for fewer sets at higher intensity, ideally above 90% of your one-repetition maximum for some sets 2.
For Hypertrophy (Muscle Size)
- Frequency: Twice per week per muscle group is a common recommendation, and this allows sufficient recovery time while maximizing gains. More frequent sessions are possible if recovery is managed well 1.
- Repetition Ranges: Hypertrophy can be effectively achieved with a range from five to thirty reps per set. This broad range allows flexibility and adaptation to personal preferences and recovery rates. Key here is reaching muscular failure for effective stimulus 3.
- Sets and Load: It's beneficial to aim for 5 to 15 sets per week per muscle group. The load should typically be between 30% and 80% of your one-repetition maximum. Most training should avoid failure to prevent nervous system fatigue, with only about 10% of total training sets pushing to failure 4.
Both approaches emphasize adjusting frequency and intensity to suit individual recovery and performance capabilities. It's also important to consider how these components fit within the context of one's overall lifestyle and training goals.
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