Upper hypertrophy and upper strength training both target the muscles of the upper body but with different objectives and methodologies. Hypertrophy training focuses on increasing muscle size and volume. It typically involves higher repetitions (8-12 reps) and moderate weights, aiming to create muscle damage that leads to growth during recovery. The exercises are often performed with moderate to slow tempo, emphasizing the eccentric (lengthening) phase of the movement. This approach also includes a higher volume of sets and shorter rest periods between sets to maximize muscle fatigue and metabolic stress.

On the other hand, upper strength training aims to increase the maximal force a muscle can produce. This type of training generally involves lower repetitions (1-6 reps) with heavier weights, prioritizing the development of neural adaptations that enhance muscle recruitment and efficiency. The tempo is usually faster, particularly during the concentric (shortening) phase, and rest periods are longer to allow for full recovery between sets. Strength training often incorporates compound movements like bench presses, rows, and overhead presses to engage multiple muscle groups and joints, leading to functional and overall strength improvements.