Scientific Principles of Hypertrophy Training Quotes

“Muscle and strength have been so closely tied through the course of the whole cultural history of weight training, that in many cases people don’t even know that they are two distinct training goals. Most people will ask bodybuilders how much they can lift (though that is not why they train) and ask powerlifters to flex their biceps (though that is not why they train either). While gaining more muscle does support strength goals, getting stronger doesn’t always mean muscle growth28. In fact, the best strength gains in the medium term (months) often come from sets of 3-6 reps, which is not stimulative of muscle growth for anyone but beginners20,29. You can train simultaneously for both peak strength (1RM ability) and hypertrophy, but either training goal takes some potential gains out of the other. There are other concerns for more advanced lifters, such as the higher injury risk of strength training if hypertrophy is the goal30. As will often occur in program design, it all comes down to the needs analysis. If you want to prioritize getting stronger, you have to plan your program accordingly and accept the tradeoff away from optimal growth.”
― Mike Israetel, Scientific Principles of Hypertrophy Training