Rest periods in hypertrophy training are 1-2 minutes compared to 2-5 minutes in strength training because lighter weights are used.

“if you want a weight train which is a great idea and you don't want to put on size but you want to get stronger training that one to three repetition range now that does not necessarily mean one repetition maximums you know eeking out the absolute last what single rep that you can with the most amount of weight maybe you back off on your single repetition maximum you're still just doing one repetition but of course if you want that repetition to be of any value in in inducing strength then you should be getting close to your one repetition Max but um keep in mind also that if you're doing three repetitions heavy weights but you're only resting you know 30 to you know 120 Minutes between sets well then you can get a kind of compounding effect where you can induce hypertrophy”

“if you want to strength train and strength training is oh so important not just for muscles but for neural function in the brain and elsewhere in the body then you really don't want to put on any size whatsoever I would encourage you to explore some of the protocols that Dr Andy Galpin and I discussed on the exercise series that we did with Dr Galpin that would be largely training of after a warm-up of course in the 1 to three repetition range”

“very heavy weights in the range of one to three repetitions generally make people stronger but there isn't much hypertrophy”

“resting is also a little bit lower like you don't have it's not it's shorter you don't have to rest quite as long because it's not you're not lifting as heavy so you're resting for one to maybe two minutes between your sets versus 2 to five minutes”