Muscle Building vs Strength Quiz
Discover whether your goals align with muscle building (hypertrophy) or strength training (powerlifting) to optimize your workout approach.
What is your primary training goal?
Your primary goal determines the optimal training approach. Research shows that hypertrophy (muscle building) and strength training require different rep ranges, volumes, and recovery protocols for maximum effectiveness.
Understanding Muscle Building vs Strength Training
Our recommendations are based on exercise science research that shows different training approaches optimize different adaptations:
Muscle Building (Hypertrophy)
Hypertrophy training focuses on increasing muscle size through higher training volumes, moderate rep ranges (8-12), and time under tension. Research shows this approach maximizes muscle protein synthesis and cellular adaptations for growth.
Strength Training (Powerlifting)
Strength training emphasizes neural adaptations and force production through lower rep ranges (1-6), heavy loads, and compound movements. Research demonstrates this approach maximizes motor unit recruitment and strength gains.
Both approaches can build muscle and strength, but the emphasis differs. Hypertrophy training prioritizes size gains, while strength training focuses on performance. Your goals, preferences, and training style should determine your primary approach.