Strength training has become increasingly popular in recent years. Indeed, many people want to improve their physical condition, lose weight or simply feel better about themselves. There are several types of strength training, each with their own moves, goals, and benefits. In this text, we will present the most popular types of training and their advantages, then make a comparison between each type of training.
Types of strength training (in hypertrophy)
1. Strength training
Strength training, also known as resistance training, is one of the most popular and effective types of training in bodybuilding. This workout aims to increase strength, muscle mass, bone density and the ability to burn fat by lifting heavy weights in a fast effort. Typical exercises include squats, bench presses, and deadlifts, and are usually characterized by multiple sets of less than 8 reps.
Strength training can be done with free weights such as dumbbells and bars, or with weight machines. It’s important to start with appropriate weights for your strength level and progress slowly and steadily. An effective strength training program includes a variety of exercises to target different muscle groups, along with ample recovery time between workouts.
The movements used in strength training are often associated with weightlifters and powerlifters, but it can be useful for anyone looking to improve their performance in their sport!
Here are some of the most common benefits of strength training:
2. Circuit training
Circuit training is a popular training method that combines resistance training and cardiovascular training in one session. Exercises are performed in a specific, timed order, with little or no recovery time between exercises. Exercises can be done with free weights, weight machines, or just body weight.
The benefits of circuit training are numerous and can have a significant impact on overall health and well-being:
If you’re still unsure, why not start with a few sessions with a private trainer? Private coaches specialize in creating training and nutrition programs that are perfectly suited to your body, your physical goals and your schedule. And good news, we have the best private trainers near you!
3. Superset training
Superset training is a method of resistance training that involves stringing together two different exercises with no recovery time in between. The two exercises are usually targeted at opposing muscle groups, such as biceps and triceps or quadriceps and hamstrings, allowing regular rest times between the same muscle.
Supersets can be done with free weights, weight machines, or just bodyweight for great results:
4. Dropset training
Dropset training is a strength training method that involves gradually reducing the weight used during an exercise, with no recovery time between each weight reduction. This technique is often used to maximize training intensity and stimulate muscle growth.
Here are some of the benefits of dropset training:
Don't know where to start?
If you’re still unsure, why not start with a few sessions with a private trainer? Private coaches specialize in creating training and nutrition programs that are perfectly suited to your body, your physical goals and your schedule. And good news, we have the best private trainers near you!
Learn more about strength training
How long should you rest between each set during strength training?
Rest time should vary depending on the type of exercise and level of intensity. In general, rest times of 30 seconds to a minute are recommended for light to moderate strength training exercises, while rest times of 1 to 2 minutes may be needed for heavier exercises.
It’s important to keep in mind that longer rest times can help prevent fatigue, allowing you to perform more sets at a higher intensity level. The right amount of break time is critical to the success of a strength training program and muscle development.
What are the benefits of hypertrophy training?
Hypertrophy training is a form of strength training that aims to increase muscle development and improve strength. This type of training usually involves performing activities at higher intensities with short periods of rest.
The benefits of hypertrophy training include increased muscle mass, improved overall strength, improved muscular endurance, and improved self-esteem.
How to reduce muscle contraction after strength training?
Strength training can cause body aches due to the intense contraction of muscles during exercise. The best way to reduce muscle soreness after strength training is to incorporate rest and recovery into your workout routine. This includes stretching, foam rolling, and using cold therapy or hot therapy, whichever your body responds to best.