Strength and Size of the muscle

Muscle hypertrophy involves an increase in size of skeletal muscle through an increase in the size of its component cells. Hypertrophy can be broken down into two types of categories: myofibril and sarcoplasmic. Each of these specific types of muscle hypertrophy will result in increasing size of cells, but not of equal effect. Sarcoplasmic hypertrophy is focused on increasing the actual size of the muscle, and less on increasing strength. Myofibril hypertrophy will focus more on strength increase and less on an increase in the size of the skeletal muscle. Muscle hypertrophy is not achieved within minutes or days, rather it takes months of consistent training and proper nutrition to see its visual effects on body composition.

How to Build Muscle Strength

If your main goal is muscle strength then you should create a weightlifting program with exercises that adhere to the following guidelines:

Amount of Weight Lifted	85% of 1RM or more
Number of Sets Performed	2 to 6
Repetitions Performed Per Set	6 or less
Rest Period Between Sets	2 to 5 minutes

How to Build Muscle Size (Hypertrophy)

If your main goal is muscle size, or hypertrophy, then you should create a weightlifting program with exercises that adhere to the following guidelines:

Amount of Weight Lifted	Between 67% to 85% of 1RM
Number of Sets Performed	3 to 6
Repetitions Performed Per Set	6 to 12
Rest Period Between Sets	0.5 to 1.5 minutes

How to Build Muscle Endurance

If your main goal is muscle endurance then you should create a weightlifting program with exercises that adhere to the following guidelines:

Amount of Weight Lifted	67% of 1RM or less
Number of Sets Performed	3 to 6
Repetitions Performed Per Set	12 or more
Rest Period Between Sets	Less than 0.5 minutes