Strength training...
This training method requires the individual to perform heavy workloads using weights or a difficult movement only allowing 1-5 reps to complete, and 3-5 sets of the exercise. This intense style of training allows greater strength gain as it heavily stimulates neural adaptation, which is a fundamental aspect enabling the body to gain strength and adapt to heavier loads. Because of the intensity of this type of training, it is important to take the required amount of time resting in between sets to maintain performance on upcoming sets, recommended amount of resting time is approximately 3-5 minutes. During the working phase of the set, it is crucial to perform the movement with good form, as understanding the movement path of that exercise will create greater adaptability to the movement. Teaching the body proper technique reduces the risk of injury so that steady progress in the future will not be delayed. It also allows for more muscle activation.

Hypertrophy training...
This training method requires the individual to train until near or to muscular failure. Doing so creates microtears in the muscle, promoting muscle growth when appropriately combined with diet and receiving sufficient protein to rebuild stronger and thicker muscle fibers. Going through 6-12 reps and 3 sets will stimulate the necessary microtears for muscle growth. The goal of performing the exercise is to concentrate on form and controlling the weight through the eccentric and concentric parts of the movement, doing so will further train the muscle allowing for a greater feel for the exercise but also a longer time under tension helping create more microtears. The rest time varies from 2-3 minutes giving enough time to go through the set reps. A good strategy to keep the stimulation of microtears as weights get easier is to progressively overload the weight, this will constantly allow the muscles to be stimulated for microtears, ensuring progress.