Dominic Stone
Muscle hypertrophy is an increase in muscle mass and size, typically achieved through strength training and weight lifting. It is an important concept in competitive bodybuilding and strength sports like powerlifting and weightlifting. The best approach to achieving muscle growth is controversial, but it is generally considered that consistent anaerobic strength training will produce hypertrophy over the long term. This involves putting strain on the muscles through working out, causing the body to repair them and resulting in an increase in muscle fibres.
| Characteristics | Values |
|---|---|
| Definition | Muscular hypertrophy involves increasing muscle size |
| Cause | Putting strain on the muscles through working out causes the body to repair them, resulting in an increase in muscle fibres |
| Training type | Strength training, short-duration, high-intensity anaerobic exercises |
| Training method | Weightlifting, using dumbbells, barbells, medicine balls, or machines |
| Training approach | Training with the intent to increase muscle size, or to gain additional muscle mass |
| Training factors | Exercise selection, number of repetitions, weight |
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What You'll Learn
Anaerobic strength training
Muscle hypertrophy is particularly important in competitive bodybuilding and strength sports, such as powerlifting, American football, and Olympic weightlifting. Athletes in these sports aim to increase their muscle size and strength to improve their performance.
To achieve muscle hypertrophy, weight lifting is commonly used. This can involve using dumbbells, barbells, medicine balls, or machines to exercise a muscle under tension. The type of weight lifting performed will determine the way the muscles grow and change. For example, performing many repetitions (reps) at a lower weight will result in different muscle growth compared to lifting a heavy weight for fewer reps.
There are two types of muscle hypertrophy: myofibrillar and sarcoplasmic. Myofibrillar training focuses on increasing muscle strength and speed, while sarcoplasmic growth helps the body sustain energy for endurance athletic events. Some people may adapt their training to target different types of muscle growth, prioritising either muscle size or strength.
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Myofibrillar training
When weightlifting, it is important to consider the number of repetitions (reps) and the weight lifted. Performing many reps at a lower weight or lifting a heavy weight for fewer reps will determine how the muscles grow and change. For example, lifting a heavy weight for fewer reps will result in myofibrillar hypertrophy, which increases muscle strength and speed.
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Sarcoplasmic growth
Sarcoplasmic hypertrophy is the increase in muscle size and endurance. It is achieved through strength training and other short-duration, high-intensity anaerobic exercises. Lower-intensity, longer-duration aerobic exercise generally does not result in very effective tissue hypertrophy. Instead, endurance athletes enhance the storage of fats and carbohydrates within the muscles, as well as neovascularization.
Sarcoplasmic hypertrophy is often favoured by bodybuilders and endurance athletes, as it increases muscle endurance and gives the muscles a fuller appearance. By increasing the volume of sarcoplasmic fluid, the muscles are able to store more energy, which can be used during prolonged exercise. This type of training can also help to improve recovery between sets and enhance overall athletic performance.
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Weightlifting repetitions
When it comes to weightlifting repetitions, it's important to consider the type of hypertrophy being targeted. There are two types of muscle hypertrophy: myofibrillar and sarcoplasmic. Myofibrillar hypertrophy focuses on increasing muscle strength and speed, while sarcoplasmic hypertrophy helps improve sustained energy for endurance athletic events. The number of repetitions and weight lifted can be adjusted to target these different types of muscle growth.
For myofibrillar hypertrophy, it is generally recommended to lift heavier weights for fewer repetitions. This type of training places a high amount of tension on the muscles, stimulating them to increase in strength and size. By lifting heavier weights, the muscle fibres are recruited more efficiently, leading to greater muscle growth. This type of training is particularly beneficial for powerlifters and strength athletes who aim to lift heavier objects more efficiently.
On the other hand, sarcoplasmic hypertrophy is achieved through higher repetitions at a lower weight. This type of training focuses on increasing the volume of the muscle cells by stimulating fluid retention within the muscle. By performing more repetitions, the muscles are placed under tension for a longer duration, leading to increased muscle endurance. Sarcoplasmic hypertrophy is beneficial for endurance athletes who require sustained energy during their events.
It's important to note that the optimal approach to achieving muscle hypertrophy remains a topic of debate. While consistent anaerobic strength training is generally considered effective for increasing muscle size, other factors also play a role. These factors include exercise selection, training intensity, and individual goals. As such, it's recommended to vary training routines and target different types of hypertrophy to achieve well-rounded muscular development.
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Muscle strain and repair
Muscular hypertrophy refers to an increase in muscle mass and size, which is usually achieved through strength training and weight lifting. When you put strain on your muscles through working out, the body repairs them, resulting in an increase in muscle fibres. This is why hypertrophy is often associated with powerlifters and bodybuilders, who are working to be able to lift heavier objects more efficiently.
To achieve hypertrophy, you need to exercise a muscle under tension. This can be done through lifting weights, using dumbbells, barbells, medicine balls, or machines. The way you lift will determine the way your muscles grow and change. For example, you can perform many repetitions (reps) at a lower weight or lift a heavy weight for fewer reps.
There are two types of muscle hypertrophy: myofibrillar and sarcoplasmic. Myofibrillar training will help with strength and speed, while sarcoplasmic growth helps give your body more sustained energy for endurance athletic events. Some people may adapt their training to target different types of muscle growth, for example, by prioritising muscle size or muscle strength.
It's important to note that the best approach to specifically achieve muscle growth remains controversial. While it was generally considered that consistent anaerobic strength training will produce hypertrophy over the long term, lower-intensity, longer-duration aerobic exercise generally does not result in very effective tissue hypertrophy. Instead, endurance athletes enhance the storage of fats and carbohydrates within the muscles, as well as neovascularization.
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Frequently asked questions
Muscle hypertrophy is an increase in muscle mass, which usually manifests as an increase in muscle size and strength.
Muscle hypertrophy occurs when muscles overcome an external force, such as weights, which puts strain on the muscles and causes the body to repair them, resulting in an increase in muscle fibres.
The best approach to specifically achieve muscle growth remains controversial. However, it is generally considered that consistent anaerobic strength training will produce hypertrophy over the long term. This can include exercises such as weightlifting, using dumbbells, barbells, or medicine balls, or machines.
There are two types of muscle hypertrophy: myofibrillar and sarcoplasmic. Myofibrillar training will help with strength and speed, while sarcoplasmic growth helps give your body more sustained energy for endurance athletic events.
