What Is the Best Hypertrophy Training?

ByGavin Larsen Updated on
Image of me performing a cable exercise with perfect form, demonstrating what is the best hypertrophy training for building muscle size and strength.

Strength & Muscle Building

If you’ve ever asked yourself what hypertrophy training actually is—or more importantly, what is the best hypertrophy training to build real muscle—you’re in the right place.

In this post, I’ll break down the science of hypertrophy training, how it differs from strength training, and how you can apply these principles to get better, faster results. I’ll also walk you through my go-to system for building size and strength: the Master 4-Day Hypertrophy and Strength Split—a program I’ve refined over 20 years of serious training and coaching.

Understanding Hypertrophy Training

Hypertrophy training is all about increasing muscle size. It does this by triggering protein synthesis through structured resistance exercises. While early gains can come from increased water in the muscles, long-term growth requires consistency, progressive overload, and good nutrition [1].

Hypertrophy vs. Strength Training

Here’s the key difference:

  • Hypertrophy focuses on growing muscle tissue.
  • Strength training targets your nervous system’s ability to recruit more muscle fibers for maximal force.

In reality, they often overlap—bigger muscles can lift heavier weights, and lifting heavier can lead to bigger muscles. The magic is in how you balance your reps, rest, and intensity.

Reps & Intensity

  • Hypertrophy: 6–12 reps at 75–85% of your 1-rep max (1RM)
  • Strength: 1–5 reps at 85–100% of your 1RM

Rest Periods

  • Hypertrophy: 60–90 seconds
  • Strength: 3–5 minutes

Learning how to manage these variables is one of the most powerful things you can do in your training.

Why Resistance Training Works

Whether you’re looking to build size, get stronger, or both—resistance training changes the game.

Here’s why I recommend it to everyone:

  • More Muscle, Less Fat: Lean mass boosts metabolism and improves body composition [1].
  • Stronger Bones: Regular lifting strengthens bone density and reduces injury risk.
  • Better Health: It helps manage pain, supports posture, and increases energy [3].

The Core of Hypertrophy Training

Here’s what I focus on in my own training—and what I’ve built into all my programs:

  • Intensity: Use a load that truly challenges your muscles.
  • Reps: Stick to that 6–12 range for optimal growth.
  • Rest: Keep it short (60–90 seconds) to maintain time under tension.
  • Volume: Hit 3–5 sets per exercise for enough stimulus.
  • Exercise Selection: Base your training around compound lifts like squats, presses, rows, dips, and deadlifts [1][2].

The Best Hypertrophy Training Program

This split has helped me and countless others build strong, functional muscle—and it’s perfect if you’ve outgrown beginner programs or want a smarter, more sustainable way to train.

Frequently Asked Questions

Which is better: hypertrophy or strength training?
Depends on your goal. If you want size, hypertrophy training should be your focus. But I always include some strength work, because being able to lift heavier will eventually help you grow more muscle.

Can hypertrophy training still build strength?
Absolutely. The more muscle mass you have, the more potential you have to produce force—and the strength-focused movements I include help you capitalize on that.

Why am I getting stronger but not seeing size gains?
That’s usually a result of neural adaptations. Your nervous system gets better at lifting heavy, but without enough volume or time under tension, your muscles may not grow as much.

Bringing It All Together

So… what is the best hypertrophy training? It’s the training that works with your body, your schedule, and your goals—and follows a structure grounded in real science, not random workouts.

The Master 4-Day Hypertrophy and Strength Split does exactly that. It’s efficient, effective, and built for lifters who want results they can see and feel.

Bringing It All Together

Hypertrophy training is a science that combines intensity, volume, and progression to maximize muscle growth and overall strength. When these principles are applied in a structured system, you not only build a powerful, muscular physique but also counteract the negative effects of a sedentary lifestyle.

By integrating scientific training variables with a progressive, accessible approach, you can achieve the balanced, dynamic results you’re looking for. Ready to elevate your training routine?

References

  1. Int J Environ Res Public Health. 2019 Dec 4;16(24):4897. doi: 10.3390/ijerph16244897. Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. Link
  2. Appl Physiol Nutr Metab. 2022 Apr;47(4):357-368. doi: 10.1139/apnm-2021-0515. Muscle Hypertrophy and Strength Gains after Resistance Training with Different Volume-Matched Loads: A Systematic Review and Meta-Analysis. Link
  3. Cold Spring Harb Perspect Med. 2018 Jun;8(6):a029769. doi: 10.1101/cshperspect.a029769. Adaptations to Endurance and Strength Training. Link
  4. Eur J Transl Myol. 2020 Sep 9;30(3):9311. doi: 10.4081/ejtm.2020.9311. Muscle Hypertrophy and Muscle Strength: Dependent or Independent Variables? A Provocative Review. Link

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