Is It Better To Do Strength First Or Hypertrophy?
The short answer
Based on the research, whether you train strength or hypertrophy first likely doesn't matter much. Run a strength block before a hypertrophy block or the reverse, and you can expect similar gains in strength and muscle over a full training cycle. What matters far more is picking a focus, training it in dedicated blocks, and staying consistent over time.
Episode 126 of The Garage Gym Athlete Podcast is up!
Frequently asked questions
Should I train strength or hypertrophy first?
For trained lifters, the research suggests it makes no significant difference over a full cycle. Choose the order that fits your current goal or event, then commit to it rather than second-guessing yourself.
Does training order matter for beginners?
The study only included lifters with at least a year of experience, and the authors specifically warned against applying the findings to untrained individuals. New lifters should focus first on building a strength base with manageable volume.
How long should a strength or hypertrophy block last?
The study used six-week phases. At Garage Gym Athlete we program in 12-week cycles, which we find is the sweet spot for actually moving the needle on strength and muscle.
Will switching from strength to hypertrophy make me lose strength?
Not meaningfully, as long as you keep training consistently. The only reliable way to get weaker is to stop training altogether; strength comes back quickly when you return to it.
Train like an athlete. For life.
Programming built this way: hard when it counts, sustainable the rest of the time.
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