For many of us, lifting weights is about more than just building strength. We also aim to sculpt our bodies, shed excess fat, and build muscle that’s visible and impressive. This pursuit often leads us to a choice between lifting for pure strength or training for hypertrophy—the latter being the method that focuses on muscle growth rather than just lifting heavier and heavier weights.
Here’s what I’ve learned from stepping away from chasing 1-rep maxes and embracing a more hypertrophy-focused approach to lifting.
1. Load Isn’t the End-All, Be-All
As someone who used to obsess over lifting heavier and heavier weights, it feels almost counterintuitive to say this: The amount of weight you lift only matters to your ego. Yes, mechanical tension is key to muscle growth, but how much weight you need to create that tension can vary. For example, a 300-pound squat might work for some, but it can also lead to fatigue and joint discomfort if done incorrectly. On the other hand, a lighter squat with better technique—say 200 pounds, with heels elevated and a deeper range of motion—can deliver just as much (if not more) muscle growth without overloading the body.
2. Training to Failure Can Be Safer
Training to failure isn’t inherently dangerous, but it becomes risky when done with poor technique, heavy weights, and fatigue. When training for hypertrophy, I’ve learned to stop just before muscle contraction quality declines—essentially, when I start compensating with other muscles. Isolation exercises (like bicep curls) also let me work close to failure without putting too much stress on my body. This approach has helped me stay safe while still pushing my muscles to grow.
3. There’s More Than One “Right” Way to Move
When I first started in the fitness world, I thought there was one “perfect” form for every lift. However, bodybuilding has taught me that there are multiple ways to execute movements, all of which can target different muscles. For instance, elevating your heels during squats can shift the focus to your quads, while a slight change in foot position on the leg press can target your glutes. Our bodies are incredibly adaptable, and experimenting with different positions can lead to new gains.
4. Bodybuilding Is Time-Efficient
In the past, I thought that bodybuilding required hours of training, like Arnold Schwarzenegger’s iconic daily routine. But in reality, hypertrophy-focused workouts are often shorter and more efficient. With less emphasis on heavy lifting, I’ve been able to shorten rest periods between sets and avoid the lengthy warm-ups typically needed for complex lifts like the snatch. This makes bodybuilding a great option for anyone juggling work, family, and other commitments.
5. You Can Handle More Volume
When I used to focus on heavy strength lifts, performing 50 back squats with a high percentage of my 1RM would leave me sore for days. But when I focus on hypertrophy, I can handle more volume at a lower intensity, which still provides great muscle-building results. Doing more reps at a lower load allows me to get more meaningful work done without putting my body through the wringer. It’s a win for both muscle growth and body composition.
6. Machines Aren’t the Enemy
There’s a myth in the fitness world that machines aren’t as “functional” as free weights. But the truth is, machines can be just as effective for building muscle, and they often allow for more targeted, controlled movements. Using machines doesn’t mean you’re sacrificing functionality. As long as you’re training with good form, full range of motion, and proper motor control, machine exercises can complement free weights and contribute to muscle growth just as effectively.
7. The Pump Is Real—And It Feels Amazing
For a long time, I missed that post-workout feeling of having a satisfying pump—the kind that makes you feel like you’ve really worked your muscles to their limit. When I was focused on heavy lifting, that feeling was harder to come by. Now, with bodybuilding-focused training, I’ve rediscovered that satisfying muscle pump, especially with higher-rep finishing exercises like bicep supersets. It’s a great way to end a workout feeling energized, rather than drained.
Embrace Variety—No Approach Is “Better”
I’m not here to convince you to abandon strength training or powerlifting. I’ve experienced firsthand the joy and fulfillment that come from pushing yourself to lift heavier and heavier weights. But the reality is that fitness, like life, has seasons. Will I go back to maxing out? Maybe. But for now, switching to bodybuilding has brought new energy and excitement into my training.
Fitness isn’t a one-size-fits-all approach. It’s about finding what works for you, adjusting as needed, and always looking for ways to feel your best. If you’ve been focused on one method for a while, maybe it’s time to mix things up. Embrace the journey, and don’t be afraid to try something new!
