Victor Forge
Muscle hypertrophy is the process of increasing muscle mass and strength through exercise and diet. Hypertrophy training is a style of training that focuses on maximising muscle growth. It is achieved through strength training, which involves training against resistance that increases over time. This causes damage to muscle fibres, which the body repairs, resulting in muscles growing in size and strength. The optimum reps, sets and weight for hypertrophy fall somewhere between training for strength and endurance. Progressive overload is one of the best ways to maximise muscle-building effects, which involves progressively increasing resistance or repetitions over time.
| Characteristics | Values |
|---|---|
| Definition | Muscular hypertrophy refers to the growth of muscle cells and an increase in muscle mass, size and strength. |
| Causes | Strength training, particularly weightlifting, and other short-duration, high-intensity anaerobic exercises. |
| Types | Myofibrillar hypertrophy and sarcoplasmic hypertrophy. |
| Training method | Progressive overload, i.e. gradually increasing resistance or repetitions over successive bouts of exercise to maintain a high level of effort. |
| Training variables | Intensity, volume of effort, exercise order, number of repetitions and sets, tempo of movement, and duration of rest periods. |
| Training recommendations | 6-12 reps per set with 60-90 seconds of rest in between for recovery. |
| Training frequency | 2-3 days a week with rest days in between for muscle recovery. |
| Other factors | Genetics, diet, sleep, and stress management. |
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What You'll Learn
Weightlifting schedules
Weightlifting is an effective way to increase muscle hypertrophy. Hypertrophy refers to the increase in muscular size achieved through exercise. Weightlifting schedules for hypertrophy should include a variety of exercises, such as free weights, machine-based exercises, and single and multi-joint exercises.
A common approach to ensure all body parts are exposed to hypertrophy development is the 'push', 'pull', and 'lower body' method. This involves targeting different muscle groups with specific exercises, such as upper body (push-focused) workouts and lower body workouts.
When weightlifting for hypertrophy, it is important to continuously challenge the muscles to promote growth and increased definition. This can be achieved by gradually increasing the weight lifted over time, rather than increasing it too quickly. Additionally, focusing on compound exercises, which involve multiple joints and muscle groups, can maximize muscle hypertrophy.
- Day 1: Barbell Bench Press (3 sets of 4-6 reps with 2-3 min rest), Incline Barbell Bench Press (3 sets of 4-6 reps with 2-3 min rest)
- Day 2: Dumbbell Bench Press (3 sets of 8-10 reps with 2-3 min rest), Dumbbell Flyes (3 sets of 8-12 reps with 2-3 min rest)
- Day 3: Squats (3 sets of 6-10 reps with 3-4 min rest), Leg Press (3 sets of 8-12 reps with 3-4 min rest)
- Day 4: Deadlifts (3 sets of 4-6 reps with 3-4 min rest), Romanian Deadlifts (3 sets of 8-10 reps with 3-4 min rest)
- Day 5: Accessory exercises such as tricep pushdowns, bicep curls, lateral raises, and abdominal work.
It is important to note that this schedule can be adjusted to fit a 4-day or 3-day routine by skipping Day 5 or Days 3 and 5, respectively. Additionally, rest periods of at least two minutes are important to promote recovery and allow for the completion of scheduled sets.
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Recovery and rest
During a workout, muscles undergo damage at the microscopic level, and it is during the recovery period that the muscles repair this damage. This repair process is fuelled by the proteins that we consume in our diets. Research suggests that consuming roughly 1.6 grams of protein per kilogram of body weight per day is sufficient to maximise muscle growth. Consuming a high-protein meal or supplement before or after a workout can aid muscle recovery and help achieve overall daily protein goals.
The amount of rest required depends on the type of exercise and the goals of the individual. For example, the National Strength and Conditioning Association recommends a rest period of 2-5 minutes between sets to increase strength and power, while 30-90 seconds between sets is recommended to increase hypertrophy (muscle growth). To increase muscular endurance, the rest period should be 30 seconds or less between sets.
It is important to note that overworking muscles that are already sore or damaged can lead to severe damage. Therefore, adequate rest, hydration, and nutrition are key to muscle recovery.
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Resistance training
The goal of strength training is to induce muscle hypertrophy by straining the muscles to cause damage. The strain placed on the muscles causes damage to muscle fibres, which the body repairs, and by repeatedly challenging the muscles in this way, they adapt and grow in size and strength.
To stay safe, never increase the amount of weight you're lifting too quickly. Aim for a gradual increase each week. Additionally, it's important to prioritise good form to prevent injuries. This involves the orchestration of body positioning and alignment, repetition tempo, and range of motion.
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Diet and nutrition
To build muscle, you need to consume adequate calories, optimal protein, and time your nutrition correctly. A caloric surplus is important for muscle growth, but it is best to take a conservative approach to avoid excessive body fat. Aim for a caloric intake that is slightly above what is required to sustain your activity and muscle mass. Gaining 0.5-1 pounds of body weight per week is a realistic goal that will help you build muscle without putting on unnecessary fat.
Protein is the most crucial macronutrient for muscle growth, as it provides the amino acids needed for repairing and building muscle tissues. Current research suggests that individuals engaged in resistance training should consume 1.6-2.2 grams of protein per kilogram of body weight per day. For example, a person weighing 180 pounds (82 kg) should aim for about 131-180 grams of protein daily, spread across 4-6 meals with 20-40 grams of protein each. Lean protein sources such as plant-based protein powder, lean meat, chicken, and fish are recommended. It is also important to consume protein within 30 minutes of a workout to aid in recovery.
In addition to protein, carbohydrates and fats are also essential to a hypertrophy diet. Carbohydrates are particularly important post-workout, as they spike insulin levels, which help carry amino acids into muscle cells. A shake containing 30-50 grams of protein and 60-100 grams of fast-acting carbohydrates, such as dextrose or maltodextrin powder, is ideal for post-workout recovery.
While diet is crucial, it is also important to manage stress levels and ensure adequate rest and recovery. Muscles grow best when stress levels are at their lowest, and recovery is essential for muscle growth.
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Genetics and hypertrophy
Genetics play a significant role in muscle hypertrophy, which is the increase in size of skeletal muscles through the growth of their component cells. Individual genetic variations account for a large portion of the differences in existing muscle mass. Research suggests that about 53% of the variance in lean body mass and 45% of the variance in muscle fibre proportion can be attributed to genetics.
During puberty in males, hypertrophy occurs at a faster rate, and natural hypertrophy usually stops once full growth is achieved in the late teens. On average, males have about 60% more muscle mass than females, as testosterone is one of the body's major growth hormones. The use of additional testosterone, such as anabolic steroids, can enhance hypertrophy but is considered a performance-enhancing drug and may lead to suspensions or bans in competitive sports.
While the precise mechanisms of muscle hypertrophy are not fully understood, it is believed to be induced by progressive overload, which involves gradually increasing resistance or repetitions over successive workouts. This strategy helps maintain a high level of effort and challenge for the muscles, promoting growth.
Additionally, there is a rare genetic condition called myostatin-related muscular hypertrophy, caused by mutations in the MSTN gene. Individuals with this condition experience reduced body fat and increased muscular size and strength. It is a non-debilitating condition, and most people with myostatin-related muscular hypertrophy do not typically face any significant health complications.
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Frequently asked questions
Muscle hypertrophy is the process of increasing the size of skeletal muscle through a growth in the size of its component cells.
Muscle hypertrophy can be achieved through strength training, which involves training against resistance that gradually increases over time. This can include weightlifting, deadlifts, squats, and bench presses.
Myofibrillar hypertrophy refers to an increase in the number of myofibrils, which causes an increase in muscle strength and density. Sarcoplasmic hypertrophy, on the other hand, involves an increase in muscle glycogen storage, which can make muscles appear larger without increasing strength.
The frequency of training depends on your fitness goals and current level. A common schedule is lifting weights 2-3 days a week, with rest days in between for muscle recovery. It is important to continuously challenge your muscles and gradually increase the weight or resistance over time.
Aside from training, getting good quality sleep and eating a healthy diet rich in macronutrients, especially protein, can help maximise muscle hypertrophy.
