The importance of specificity when training for hypertrophy

Specificity in training means using a training regime which is carefully tailored to one's goals, needs and preferences, in order to optimally reach their particular target or criteria. 

Endurance training takes a lot of nutrients and recovery resources which can be used to build muscle. It may also burn muscle during exercise for energy, the more calories required to execute a particular type of training, such as jogging, which isn’t hypertrophy, the more interference. Contrastingly the faster twitch muscle fibres developed from lifting weights may negatively impact endurance performance as they have a low fatigue tolerance and they are heavier to carry.

Lower weight and higher reps will stimulate growth more effectively than higher weight and lower reps, so a more advanced lifter should really decide whether their goal is hypertrophy or strength. In fact, in the case of strength training where the most effective rep range is between 3-6 reps, there is not a sufficient amount of reps performed for muscle growth for advanced lifters, However, strength gains can be seen when training for an increase in muscle size in the higher rep range.

It is important to prioritise exercises which best stimulate the type of muscle growth you want, you can prioritise these muscles by training them with a higher volume per week or using isolation exercises on the specific muscle/muscles you want to grow, you should also aim to exercise the muscle/muscles you want to grow the earliest in your workout routine when you have the most energy so you can create a better stimulus for muscle growth. Some may even reduce the training of a particular body part. Beware though as isolation exercises are not as good as compound movements for muscle growth as you can generate more force with the compound movements, to create a stimulus for hypertrophy.

Also, it is important to use specific exercises which stimulate the muscle growth the best without causing wear-and-tear injuries, switching between exercises within the week and mesocycle can stimulate different muscle fibres increasing overall muscle growth, but will also expose connective tissue to different forms of stress, reducing the risk of chronic inflammation as parts of the tissue has the chance to heal. An exercise which works well for one person may not necessarily work well for another due to changes in anatomy and other genetics, so if there is an exercise you feel is more conducive to hypertrophy for you I would recommend performing this exercise at a relatively high frequency.