Hypertrophy Training (8–15 reps, moderate-heavy weight)

Main features:

Higher total training volume (sets × reps × weight).

Shorter rest times (60–90s).

More time under tension.

Often includes isolation work, supersets, etc.


Effect on calorie burn:

Burns more calories per session because of more volume and shorter rests.

Builds more total muscle mass over time than powerlifting (due to more volume and balanced stimulus).

More muscle = higher resting metabolic rate (RMR) higher maintenance calories in the long term.


Best for: Maximizing calorie burn both during and after training, while increasing muscle size and metabolic rate.


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Powerlifting (1–5 reps, very heavy weight)

Main features:

Low volume, very high intensity.

Long rest periods (2–5+ minutes).

Focus on strength in compound lifts.


Effect on calorie burn:

Burns fewer calories during workouts (less total work done).

Builds strong neuromuscular efficiency, not necessarily more muscle size.

Maintenance calories can increase somewhat due to heavy compound lifts, but not as much as with hypertrophy-focused training.


Best for: Building maximal strength and neural efficiency — not ideal if your goal is highest daily calorie maintenance.


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Bottom Line

If your goal is to eat as much as possible while staying lean, hypertrophy-style training is better overall.

Best approach for your goal:

Train mostly in the hypertrophy range (6–15 reps).

Include some strength work (1–5 reps) occasionally to preserve neuromuscular efficiency and push progressive overload.

Maintain high total weekly volume (12–20 sets per muscle group per week).

Keep steps and NEAT (non-exercise activity) high — this often has an even larger impact on total daily burn than training style.

>>76795117
lots of insight, thanks ^^