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Newbie to the Gym: Is It Better to Train Strength or Hypertrophy?

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If you have just started in the gym, you may not know where to start, because you have many different options and many possible goals to work towards.

First of all, and as a preamble, there is no definitive answer to the initial question on this topic, but there are arguments for and against each one that you must evaluate for yourself to make the best informed decision.

Should You Train Hypertrophy First?

When you start training it makes sense that you choose hypertrophy because you surely have a very large margin of improvement when it comes to muscle gain.

This process is very slow, so if your goal is to gain a few kilos you should start doing it as soon as possible.

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It is advisable that you start with the hypertrophy stage because this is achieved especially with higher repetition ranges than those used in the strength stages themselves.

When you start training, you probably have a technique that can be greatly improved, so as you will understand, it is not the most convenient thing for you to work using too much weight , but rather it may make more sense to opt for a greater volume of work with a lower intensity .

Should You Strength Train First?

Strength is a very important quality since it is certainly a fundamental factor in performance in many sports. If you are including strength training because your goal is to improve in another sport, starting with strength training may be a good option.

Starting to gain strength at the beginning of your sports career can be a very good way to accelerate your results in the muscle mass gain stage, since it will be easier for you to carry more weight while carrying out these series aimed at gaining weight.

You Can Have the Best of Both Worlds.

When you start training you don’t necessarily have to choose one of the two options , but you can carry out hybrid routines in which you prioritize hypertrophy ranges but include some series with a lower number of repetitions that help you gain more strength.

A distribution of the 80/20 or 70/30 series in favor of hypertrophy will surely be ideal for you to gain muscle mass (which is, in fact, one of the factors most associated with improving strength) while that at the same time you are working with high loads and adapt your neuromuscular system to high intensity work .

In any case, this is a general recommendation and in the end it is you who must assess your specific case and what may interest you most depending on your particular situation.

And above all, keep in mind that both types of training will help you gain strength and muscle mass if the nature of the effort is high enough (that is, if you leave few repetitions in the room ), but each type of training will be more appropriate for a specific objective.

Bottom Line.

Whether it is better to train for strength or hypertrophy as a newbie to the gym ultimately depends on individual goals and preferences. Strength training focuses on increasing overall strength and power, while hypertrophy training targets muscle growth and definition. Both have their own benefits and it is important to find a balance that works best for you. It may be beneficial to incorporate a combination of both types of training in order to achieve a well-rounded fitness routine. Ultimately, the key is to listen to your body, set realistic goals, and stay consistent with your workouts to see progress over time.

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This content is based on scientific research and written by experts.

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