>>14955728Thanks Anon, appreciate it. At the risk of sounding like an asshole, it really depends on your goals.
Hypertrophy and Jogging don't play well together. I really like jogging in the 3-5K range (non-competitive, just for fun), so I limit high-rep/low-rest training because the extra muscle tissue will slow me down. If I was jogging 1 mile instead of 2-3+ (or if I played basketball or another sport), an extra 10lbs of muscle wouldn't hurt as much. If you don't play any sports and don't jog, you just want to swim or bicycle casually, then more hypertrophy is great.
Strength training and Hypertrophy work hand-in-hand, like pic related. You need a bigger strength base to be able to lift higher weights for more reps; lifting higher weight for more reps isn't ideal to make you stronger, but it does help to strengthen your bones, joints, ligaments, etc, making it easier to lift heavier weights. And so on and so forth. That's why most programs worth a damn will have both low-rep compound lifts (bench, squat, deadlift) and high-rep iso/assistance lifts (dips, curls, etc)
Best advice I can give you is always use a full range of motion, move deliberately and explode out of the bottom (pause), no matter how low you have to drop the weight. You're going to get more out of 225lb full ROM paused bench than you are 3/4-repping 275, or bouncing it off your chest. Same deal with the guys who are using their whole body to swing the dumbbells up in the air instead of curling them under full control. Pay attention to how puny the arm-swingers' deltoids/traps are, they're a dead giveaway.
Best of luck to ya, hopefully I didn't accidentally call you names in any other posts. I'm sure there's cheats out there, but it seriously grinds my gears seeing the insinuation that EVERYONE with an even half-way decent physique is cheating.