The different types of training for bodybuilding

The different types of bodybuilding training: strength, hypertrophy, muscle resistance and their respective objectives

Bodybuilding is a vast and complex area that offers a multitude of approaches and techniques. Everyone can find their account based on their personal goals, both to improve their physical condition, sculpt their body or increase their performance in a specific sport.

Among the different methods, three types of training are distinguished: strength, hypertrophy and muscle resistance. Each of these types has its own specificities, its methods with different results.

In this article, we will explore these three types of training, their characteristics and their respective objectives.

1. Forza training

Force training is mainly concentrated on the increase in muscle energy. It focuses on heavy loads and a small number of repetitions, generally between 1 and 5 repetitions. Typical exercises include squats, bench and lifting land, often practiced with bars or dumbbells.

Strength training objectives:

• Increase maximum resistance : The main objective is to increase heavier weights. This implies regular and progressive work to stimulate muscles and the nervous system.

• Improvement of athletic performance : This type of training is often practiced by athletes who try to improve their performance in other sports, such as sprints or combat sports. Better strength can directly influence speed, agility and power.

• Reinforcement of the joints : The training of force contributes to the strengthening of ligaments and tendons, which can protect the joints and prevent injuries. This is particularly important for athletes subjected to repeated stress on the joints.

Strength training methods:

• Series and tests : In general, it is advisable to create 3-5 series from 1 to 5 repetitions.

• Repository : Longer rest periods (from 2 to 5 minutes) between the series are recommended to allow adequate recovery.

• Progression : Progressive overload is essential, which means that the increased weight is necessary to gradually increase over time.

2. Hypertrophy training

Hypertrophy refers to the increase in the size of the muscles. This unit is generally performed with moderate weights to heavy and an average number of repetitions, often between 6 and 12. Hypertrophy sessions generally include various exercises to hit different muscle groups, such as biceps, triceps, back, chest and legs.

Objectives of the training of hypertrophy:

• Increase in muscle mass : The main objective is to have larger muscles, which are often sought for aesthetic reasons or sports performance.

• Improvement of body aesthetics : Very much choose this type of training to obtain a more harmonious and defined physique. Aesthetics is a key factor for many bodybuilding practitioners, especially in bodybuilding competitions.

• Muscle balance : Working on different muscle groups, hypertrophy helps to correct imbalances, which is essential to avoid injuries and improve posture.

Hypertrophy training methods:

• Series and tests : In general, it is advisable to create 3 to 5 series from 6 to 12 repetitions.

• Repository : Periods of rest from 30 seconds to 90 seconds between the series allow to maintain a high intensity without damaging the total volume of the unit.

• Variety of exercises : The inclusion of composed exercises (which work more muscle groups) and isolation exercises (which affect a specific muscle) is crucial to stimulate hypertrophy.

3. Training for muscle resistance

Muscular resistance training aims to improve the ability of the muscles to support prolonged effort. It is characterized by use of moderate light loads and a high number of repetitions, often greater than 15.

This type of training is particularly advantageous for resistance athletes and for those who practice activities that require a long period of effort, such as running, cycling or swimming.