Maximum Strength Training
1) Low Reps of 1- 5 Per Set
2) Load of 80% plus of 1 Repetition Max
3) Rest Periods between set of 3 minutes or longer.
Hypertrophy Strength Training
1) Moderate to High Reps of 8 plus Per Set
2) Load of 60% plus of 1 Repetition Max
3) Rest Periods between set of around 1 minutes or longer.
Conjugate Training
The means training different type of Strength (Maximum, Power, Hypertrophy) in the same program.
Dr Michael Zourdos Conjugate Training Protocol
Whole body training was performed, as such...
1) Monday: Hypertrophy
2) Wednesday: Power
3) Friday: Maximum Strength
Zourdos determined that this type of program elicited a...
Synergistic Effect
The sum is greater than it parts. It like adding 2 plus 2 and getting 5!
Each Strength enhance the other.
Zourdos' is one method. There are other way to perform it that work, as well.
Know Your Percentages
Each training percentage, from zero to 100% of your 1RM, has a distinct effect on speed, power, and hypertrophy. Here’s how to use that info wisely.
www.t-nation.com
This is a good article that goes into how to train the various type of Strengths.