The Science Between Strength, Hypertrophy, and Endurance

One of the biggest reasons that is unknown to the general public is that your body is very prone to three very different types of work outs. They might be often mixed up or confused. The typical thought process is the more I lift for the longest time, the stronger I will get. This couldn’t be further from the truth.

Let’s step back and look at runners.

You’ve got your sprinters.

You’ve got your mid-distance runners.

And you’ve got your long-distance marathoners.

None of these three groups have the same training program or diet regimen. Why would it be same for weight lifting?

What is the difference then?

  1. Strength is the training program that allows you to increase the amount of weight you can lift for a short duration.
  2. Hypertrophy is the training program that allows you to increase the amount of lean muscle mass in your body.
  3. Endurance is the training program that allows you to increase the duration of how long you can lift.

So, an easy way to think about this is that strength trains you to lift something very heavy (like a ton of groceries from your car to your house). Whereas hypertrophy makes you appear larger in size. And finally, endurance helps you lift something for a long period of time.

Depending on what your personal goals are, each program can vary quite significantly. And most likely, if you train for strength, it is difficult to train your endurance. Conversely, if you train for endurance, you will have a difficult time building up strength. This is because our body only has a limited amount of fuel (glycogen) and the way you eat should be created for your training program.

So how do I train for a particular program?

My Become Saiyan program trains for strength. The more you lift, the stronger your body will become and the leaner you will get. This doesn’t mean you’ll add in lean muscle mass, even though, your body will slightly. You’re muscles will be optimize to lift heavier.

However, if you’re looking to train, you should consider the following:

Training Type

Sets

Repetitions

Rest (between sets)

Diet

Strength

3 to 5

Less than 6

1 to 3 mins

High Protein, Balanced Fat + Carb

Hypertrophy

3 to 5

8 to 12

1 to 2 mins

High Carb + Protein

Endurance

3

More than 12

Less than 1 min

High Carb + Protein

When I lose weight, what else should I know?

When you’re losing weight (cutting), there are various things that can happen to your body.

For newbies on strength programs, you can build up to a certain level of strength while cutting. However, you will reach a point where your lifts will not go up. You will feel a point where you have plateau’d. This is because you’ve reached that point where your muscles have been optimized to lift as much as it can. The reason why it is harder to increase your weight is because your body is insufficient of ATP (energy), BCAA, creatine, and glycogen. The easiest way to overcome this is either refeeding the body or bulking.

For hypertrophy programs, you should try your best to lean bulk. This means you should be eating at a caloric surplus. Of course, if you’re overweight, then your body will naturally use your current fat for energy and build muscles from your consumed protein, but if you get to a point where you’re at a low body fat percentage, you simply cannot grow your muscles without eating more.

For endurance programs, you need to make sure you’re eating enough. Learn about carbohydrate cycling, refeeding, and carbohydrate loading. If you don’t eat enough carbs, you won’t have enough glycogen. Also, ensure your calculate your TDEE (total daily energy expenditure) correctly or you’re body will begin using its muscles for energy. This only happens when you’re at a low body fat percentage. If you’re not under 10% body fat, you don’t have to worry about this.

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