Velu Immonen is testing hypertrophy training on the right arm, but strength training on the left arm. Trying to find which technique gets the greater improvement.
To test a theory, the left arm will complete a one rep max three times a week. Whilst the right arm is completing eight to twelve reps four times in each session, once every three weeks.
Jon Cooper, the test subject, found that the right arm felt the effects significantly. “Mega pain in the one that does the sets, muscle stiffness, aches, everything”. Whereas he had the opposite effect with the arm completing strength training, “the left arm doesn’t feel like it’s done anything”.
Immonen found that most participants are “decreasing in strength in the arm that’s completing hypertrophy training”, Jon states, “the muscle thickness is increasing in size”. The left arm that was completing strength training had greater strength improvement but less physical change.
In conclusion, to look bigger, hypertrophy training is the way to go. Whereas if you are looking to get stronger, strength training is how you do it.
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