Engaging in high volumes of training with more sets and higher weekly volume is essential for achieving metabolic adaptations necessary for hypertrophy. While hypertrophy-focused training utilizes lighter weights and higher repetitions, strength training requires heavier weights and lower repetitions, typically within a range of three to six. To enhance strength effectively, lifters should prioritize lower repetition maximums, with one repetition maximum training mainly suited for elite athletes due to its high injury risk. Regular assessment of one repetition maximum can be beneficial, but it is not the norm for most strength-building routines.