Is all Resistance Training the Same?
You have walked through the gym doors and your goal is to add muscle. Walking into a room full of weights and machines for the first time can feel a little overwhelming. We have all seen the stock images of people bench pressing, doing curls and on rare occasions even squatting. For many they start doing a few of these movements and try to figure things out as they go along. This is where the first fatal flaw of starting an exercise program usually starts.
Let’s take a look at some things you need to consider when you head to the gym. When you pick up your first weight what are you ultimately hoping to accomplish?
Strength Training vs Hypertrophy Training: What’s the Difference?
There are many training differences depending on whether the goal is to increase muscle strength or size. One is the recommended load. If the goal is to boost strength, the load should be greater than 85% of the one-rep max (1RM). If muscle hypertrophy is the goal, the load is a bit lower, or somewhere between 67% and 85% of the 1RM.
Another training difference is the number of reps. A workout designed to increase muscle strength typically involves doing fewer reps (six or less). Conversely, resistance training focused on muscle size means more reps (six to 12).
Differences such as these highlight why it is so important to know the ultimate exercise goal. This goal will dictate what type of exercise plan that should be followed. This is not to say there are not shared benefits from both styles of resistance training.
Most people usually start hypertrophy training because it delivers a more toned look.
The Grit Force Fitness Hypertrophy plan is a 12 week plan that has 3 days of resistance training programmed plus one day of cardio work. The first week is to establish baselines for the movements and week 12 is a test week of sorts to assess progress. Over the 12 weeks there will be a suggested weight and set plan after each week of lifting that is submitted.
Getting a coach with a well developed plan and check-ins is critical at this point. First a complete plan will help ensure you are not creating imbalances. A coach who can teach you the movements to ensure your time in the gym is as productive and as safe as possible. Check ins are also key to make sure you are staying on track and keeping you accountable.
In person coached sessions will be January 5th, February 2nd, and March 2nd all at 7pm.
Two Options
12 Week Hypertrophy Training Program + Open Gym Membership
12 Week Hypertrophy Training Program (for current Grit Force Fitness Open Gym Members)
FOR More info contact darryl@gritforcefitness.com