PT Personal Trainers

Strength training for increasing muscle mass and its benefits

According to the personal trainer Algarve, there are several types of force demonstration, which are:

- Power / Explosive Strength: Explosive (or rapid) force represents the relationship between the force expressed and the time needed to achieve it. The manifestation of force per unit of time is perfectly translated by the increments of force in the force-time curve. Thus, we can measure the rate of force production from the beginning and at any point on this curve, allowing us to have as many values ​​of explosive force as the number of measurements that are made.

- Maximum force: It is the capacity that a muscle or muscle group has in realizing maximum tensions.

- Strength / Endurance: Endurance is the body's ability to withstand fatigue, in case of long-lasting strength performance. The strength criteria are the stimulus intensity (as a percentage of the maximum contraction force) and the stimulus volume (total repetitions).

The types of strength training available are:


85-100% of 1 RM

1-6 repetitions

2-6 series

2'-5 'interval between sets

Maximum speed

Number of exercises per session: 5-7

Rest: 24-48h


30-70% of 1 RM

1-6 repetitions

3-6 series

3'-5 'interval between sets

Maximum speed

Number of exercises per session: 5-7

Rest: 24-48h


40-70% of 1 RM

12-20 repetitions

2-3 series

20 '' - 1'30 '' interval between sets

Moderate speed

Number of exercises per session: 7-12

Rest: 24-48h

Strength x Hypertrophy

In the strength method, the choice of exercises is usually emphasized. The exercises to be emphasized are done at the beginning of a training session, and the loads are weighed (<6RM). Rest periods become longer (> 2 min). The number of sets is also high and range from 4 to 10 sets for specific exercises, and for auxiliary muscles 1 to 3 sets.
Already in a hypertrophy workout, there are a considerable amount of isolation exercises. Eccentric actions are important, there are great varieties of order of exercises, and just as in strength, the muscles that need to be emphasized are exercised at the beginning. The intensity is moderate to high (6-12 RM), higher numbers of repetitions are used few times to combine other methods, such as multiple series. In this part of the cycle, rest periods are usually less than two minutes, and the total number of sets is equal to or greater than three.

 Feeding and dedicated time reconciled with custom workout tracking will make the difference in the outcome of your training goals for strength gain or hypertrophy. One tip then for those who aim to hypertrophy, is to vary loads! Valuing concentric faults. In strength training, recovery is very important because of the excess load entering an endurance / endurance phase, for example, it is part of it.

 The acquired strength and hypertrophy are results of the manipulation of innumerable variables of the elaboration of a program well done that respects specificity, individuality, variation and objective. Always consult with your personal trainer to optimize your results.

With the accompaniment of a personal trainer, the results are much more efficient, due to the constant supervision of the wrong postures and the explanation of the exercises to the detail.

Text by Laura Sousa