The choice between hypertrophy training and strength training has to do with your goals for weight training:
- If you want to increase the size of your muscles, hypertrophy training is for you.
- If you want to increase the strength of your muscles, consider strength training.
Should a beginner train for strength or hypertrophy?
If you are a beginner, you should always train for hypertrophy first. By using the hypertrophy rep range in your early career, you will be building muscle AND gaining strength. Take your time to develop some muscle mass, learn the proper technique, and gain confidence under the bar.
How many weeks should I do hypertrophy?
The result: Most beginners can expect to see noticeable muscle hypertrophy within eight weeks of starting a new strength training routine, and more experienced lifters within as little of three to four weeks, says Smith-Ryan.
