#30 - Strength or Hypertrophy? Identifying Your Weaknesses

The pendulum swings on in the fitness industry, and right now "hypertrophy" is the hot topic (or as Andy likes to call it, bodybulding with a small "b"). Many people who got into powerlifting over the last decade and half, and subsequently retired from competition, have started looking for ways to train hard beyond the squat, bench, and deadlift, and bodybuilding is a natural progression. Influencers on YouTube and social media have jumped in, detailing their transition from powerlifting and basic strength training programs to more advacned bodybuilding routines. While these routines may be a good fit for the developed strength athlete, the constant shift in attention from the leading fitness influencers has left many newer trainees confused.

 

So what's the big deal about hypertrophy? Andy outlines three main factors that drive strength development. One of those is hypertrophy. Once a trainee has acquired sufficeint technique and inter/intramuscular coordination, adding more muscle mass is the most reliable way to get stronger. As Andy notes, many of the successful powerlifters today are the most muscular ones. Not necessarily the heaviest, but the most muscular (for their height and weight class).

 

Andy explains how he evaluates new trainees by identifying their biggest gaps and weaknesses, and working on that. Many youth athletes spend a lot of time practicing, and therefore display high levels of cooridination and skill in their sport, but they are small and light. For these athletes, strength and size are a clear weakness, and they need to devote a lot of time to getting big and strong. A college level sprinter, on the other hand, weighing 185-215lbs and squatting in the 400-500's, probably needs to devote the most time toward technique, not driving his squat up.

 

Before you choose your next program, think about where your own weaknesses lie. Answering that question makes programming decisions a lot clearer, and will give you a faster path to progress.

 

 

Andy Baker

Web: www.AndyBaker.com

IG: @bakerbarbell

Owner of Kingwood Strength & Conditioning

Co-author of Practical Programming for Strength Training

Co-author of The Barbell Prescription: Strength Training for Life After 40