strength training hypertrohpy

[Diz2007]

I just want to certify that if I proceed with my strength training whilst eating as if I was training for hypertrophy then I would gain a satisfactory amount of muscle mass at the same time?I'm not expecting the same gains as when I was actually training for hypertrophy.It's just I'm trying to kill two birds with one stone.So is a caloric surplus recommended whilst strength training?My routine is similar to that of Chicanerous's Routine but I have tweaked it to my own accord so it fits my goals.I don't think it's necessary to type that out.I'm currently doing this classic M,W,F routine & I'm following the rep ranges,volume etc. almost perfectly.Is there any hints & tips to a diet for strength training with muscle mass gains?Is it any different at all to a "hypertrophy caloric surplus"?I don't want to gain a lot of fat at the same time though.I'd say 50-50 gains if not less(in body fat).Cardio?Although I do perform a multi stage fitness test (bleep test) every Thursday at school.Would you say that is enough cardio?I occasionally trick during my off days too.I hope this is enough information for a helpful reply.Thanks.

[compleks]

You do the beep test weekly? That sucks.

Anyway... a calorie surplus is a calorie surplus. Eat above maintenance and you will gain weight. Monitor your weight and body composition (using scales and the mirror), too make sure you don't gain weight too quickly (if you gain too quickly a large proportion will likely be in the form of bodyfat).

To answer your question: Yes, you can build significant muscle mass while doing typical strength training.

[mr popular]

I don't understand what the difference between "strength training" and "hypertrophy training" is beyond diet. In order to build more muscle mass, you need to train to get stronger, and eat to get heavier. Why do people insist on complicating things so much?

[Diz2007]

You do the beep test weekly? That sucks.

Anyway... a calorie surplus is a calorie surplus. Eat above maintenance and you will gain weight. Monitor your weight and body composition (using scales and the mirror), too make sure you don't gain weight too quickly (if you gain too quickly a large proportion will likely be in the form of bodyfat).

To answer your question: Yes, you can build significant muscle mass while doing typical strength training.
Yeah,only for four more weeks though.We are monitoring how our respiratory,circulatory systems increase in fitness & also our Vo2max.The effects of long term cardiovascular exercise.I've jumped 4levels each time so far(two weeks in).I'm soon aiming to finish the tape.

I don't understand what the difference between "strength training" and "hypertrophy training" is beyond diet. In order to build more muscle mass, you need to train to get stronger, and eat to get heavier. Why do people insist on complicating things so much?
There are so many misconceptions & misleading information out there that it is not hard for quiet a vulnerable person to get confused.

[receive]

I don't understand what the difference between "strength training" and "hypertrophy training" is beyond diet. In order to build more muscle mass, you need to train to get stronger, and eat to get heavier. Why do people insist on complicating things so much?

To many people "strength" training means much lower reps and/or volume than would be optimal for hypertrophy... If someone's just doing singles and doubles and trying to improve their 1RM then its not a huge stimulus to grow. Gaining strength in higher reps is what you're thinking of, I guess, and is valid - but people tend to not think of 8 or whatever reps as "strength" so they don't realise what's happening.

[compleks]

To many people "strength" training means much lower reps and/or volume than would be optimal for hypertrophy... If someone's just doing singles and doubles and trying to improve their 1RM then its not a huge stimulus to grow. Gaining strength in higher reps is what you're thinking of, I guess, and is valid - but people tend to not think of 8 or whatever reps as "strength" so they don't realise what's happening.

Yeah.

[chicanerous]

?My routine is similar to that of Chicanerous's Routine but I have tweaked it to my own accord so it fits my goals.I don't think it's necessary to type that out.I'm currently doing this classic M,W,F routine & I'm following the rep ranges,volume etc. almost perfectly.

The routine in the Guide, though geared towards strength and power, is more than sufficient for gaining mass when combined with the proper nutrition. So, if your routine indeed is close to it, you're all set.

[JacktheHero]

hypertrophy training will increase strength mainly because of increased muscle cross-section, while max-strength training will increase utilization of muscle fibers (thus reduce the strength deficit). Imo.

[mr popular]

To many people "strength" training means much lower reps and/or volume than would be optimal for hypertrophy... If someone's just doing singles and doubles and trying to improve their 1RM then its not a huge stimulus to grow. Gaining strength in higher reps is what you're thinking of, I guess, and is valid - but people tend to not think of 8 or whatever reps as "strength" so they don't realise what's happening.

I guess as they say you will occassionally find a guy with mediocre development that can squat 405lbs once, but you won't find a guy with small legs who can squat 405lbs for 20.

But to be honest if I had things my way, people would refer to "hypertrophy training" as "strength training" so that more people had a proper idea in their heads of how they actually need to be working out, and "1RM training" would have a separate name all on its own.

It's no wonder hardly anyone ever makes progress when the information out there is ass-backwards, and people expect to see "hypertrophy" based on some arbitrary amount of "volume" while never actually moving up the load lifted.

[Touch_the_Wind]

...this whole thread got me confused.

this is how i understand it:

def of strength: how hard and how many muscle fibers you can fire of at one time.

to get strength, you need to train with high weights and low reps (3 reps)

eventually you will get to a point where you are fireing off all your muscle fibers (i know that this is impossible, but you can get as close as you can).

Then you have to gain more muscle fibers (hyperthrophy).


My question is:
Will eating alot while attempting to gain "strength" ( ex: Squats 5x3) have a negative effect on strength gains? (Strength gains being how many muscle fibers my nervous system can fire of at one time)

[compleks]

My question is:
Will eating alot while attempting to gain "strength" ( ex: Squats 5x3) have a negative effect on strength gains? (Strength gains being how many muscle fibers my nervous system can fire of at one time)
No.

Unless ofcourse you eat so much that your weight increases faster than your strength. This scenario would only effect your relative strength anyway.

[chicanerous]

...this whole thread got me confused.
Listen only to me and all will become clear.

this is how i understand it:

def of strength: how hard and how many muscle fibers you can fire of at one time.
Strength is a specific exhibition of physical prowess. To build strength, you practice strength.

to get strength, you need to train with high weights and low reps (3 reps)
To build strength, you train with heavy loads.

You train with low reps because you train with heavy loads, not the other way around. Because the loads are heavy, you necessarily cannot lift them for high reps, otherwise they would be moderate or light loads instead.

A triple is an arbitrary cut off point. Even at ten reps, you'll see some carry-over to maximal strength, even though you are technically working in the realm of strength endurance.

eventually you will get to a point where you are fireing off all your muscle fibers (i know that this is impossible, but you can get as close as you can).
Forget what you know about muscle fibers. It's not important to practical application.

Then you have to gain more muscle fibers (hyperthrophy).
If your goal is to get strong, why don't you worry about doing that first and then worry about whether you need to gain some muscle? You'll find that your body will naturally take on the correct form as long as you are eating adequately to fuel your activity (i.e. not starving yourself).

My question is:
Will eating alot while attempting to gain "strength" ( ex: Squats 5x3) have a negative effect on strength gains? (Strength gains being how many muscle fibers my nervous system can fire of at one time)
Eating a lot is going to have absolutely no negative effect on gaining strength. In fact, it's the fastest way to gain it. However, if you eat too much, it is possible that you will get fat, even as you gain muscle, so, obviously, applying some sort of moderation to your eating habits is appropriate.