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Muscle hypertrophy, or muscle building, is the process of increasing the size of skeletal muscles through the growth of their component cells. This usually occurs as a result of strength training, such as weight lifting, which causes muscle damage and forces the muscle to repair and grow in size and strength. There are two types of muscle hypertrophy: myofibrillar hypertrophy, which increases the number of myofibrils in the muscle, and sarcoplasmic hypertrophy, which increases muscle glycogen storage. Both types of hypertrophy can be achieved through various training methods, such as progressive overload, blood flow restriction training, and high-volume, short-rest training programmes.
| Characteristics | Values |
|---|---|
| Definition | Muscular hypertrophy refers to growing muscle cells, increasing muscle mass, and gaining muscle. |
| Causes | Mechanical damage, metabolic fatigue, mechanical tension, metabolic stress, muscle damage, and progressive overload. |
| Training Techniques | Strength training, weight lifting, and resistance training. |
| Protein Intake | 1.2–1.8 g per kilogram of body weight is the recommended daily protein intake for athletes. |
| Muscle Types | Myofibrillar hypertrophy and sarcoplasmic hypertrophy. |
| Muscle Growth | Muscle growth occurs due to an increase in the size of individual muscle fibers. |
| Muscle Swelling | Muscle swelling occurs due to increased phosphocreatine and hydrogen ion accumulation, and increased water uptake in muscle cells. |
| Influencing Factors | Biological factors (DNA and sex), nutrition, and training variables. |
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What You'll Learn
Muscle hypertrophy is induced by progressive overload
Muscle hypertrophy refers to an increase in the size of skeletal muscles through a growth in the size of their component cells. This increase in muscle size is achieved through exercise, with weight lifting being the most common method. Hypertrophy can be induced by progressive overload, which involves progressively increasing resistance or repetitions over successive bouts of exercise to maintain a high level of effort. This strategy helps to maximise the hypertrophy or "pump" by maximising blood flow into the muscles.
To achieve progressive overload, individuals can employ various techniques such as drop sets, super sets, and partial reps. Drop sets involve using a heavy weight at the start and gradually decreasing the load after each successive set, with minimal rest between sets. Super sets involve pairing two or more exercises back-to-back, such as training an upper and lower body exercise in succession, which challenges the cardiorespiratory system and forces it to adapt to the increased intensity. Partial reps, on the other hand, focus on performing movements through a partial range of motion (ROM) with heavier loads, requiring the assistance of a spotter for safety.
The concept of progressive overload is based on the idea of gradually increasing the load to avoid injury and to recruit both slow and fast-twitch muscle fibres. This progressive overloading of the muscles and cardiorespiratory system stimulates muscle growth and strength gains. It is important to note that the body can adapt quickly to exercise, so continuously challenging the muscles through progressive overload is essential to achieving muscle hypertrophy.
Research has shown that progressive resistance training performed consistently over an 8- to 16-week period can lead to a 5-20% increase in skeletal muscle volume or mass in younger to middle-aged adults. This training method provides a "mechanical overload" to the muscles, inducing hypertrophy through neural and muscular adaptations. Progressive overload is a well-known concept in the fitness community and has been practised for millennia, with one of the first documented cases being Milo of Croton in the 6th century BC, who hauled a newborn calf that grew into a full-grown bull over his shoulders daily, resulting in enhanced muscle mass and strength.
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The role of protein intake in muscle hypertrophy
Muscle hypertrophy refers to the growth of muscle cells, resulting in increased muscle mass, size, and strength. It is commonly associated with bodybuilding and strength sports, where individuals aim to increase muscle size and improve athletic performance.
Protein intake plays a crucial role in muscle hypertrophy, as proteins and amino acids are the structural components of muscle growth. Ingesting sufficient amounts of protein stimulates muscle protein synthesis (MPS), which is essential for building and repairing muscle tissue. Resistance training, such as weight lifting, further enhances MPS, leading to more pronounced muscle growth.
The recommended daily protein intake varies depending on sources and individual factors. The American College of Sports Medicine suggests a range of 1.2–1.8 g of protein per kilogram of body weight. However, Di Pasquale recommends a minimum of 2.2 g/kg for individuals involved in competitive or intense recreational sports who aim to maximize lean body mass. Bodybuilders often advise even higher protein intake, ranging from 2–4 g per kilogram of body weight per day.
It is important to note that while protein intake is crucial, excessive amounts do not necessarily equate to greater muscle hypertrophy. Scientific literature suggests that protein intakes above 1.8 g/kg may not have a significant additional impact on muscle growth. Additionally, individual factors such as genetics, training variables, and nutrition also influence muscle hypertrophy.
To optimize muscle hypertrophy, it is recommended to combine sufficient protein intake with progressive overload training. This involves progressively increasing resistance or repetitions over time to challenge the muscles and induce growth. Strategies such as varying exercises, alternating between upper and lower body lifting, and working with a trainer can help design a program tailored to specific goals.
In summary, protein intake is fundamental to muscle hypertrophy as it provides the building blocks for muscle growth and repair. However, it should be combined with resistance and progressive overload training to achieve optimal results. The specific protein intake recommendations may vary based on individual factors and training goals, so it is essential to consider professional advice when designing a nutrition and training plan.
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Types of muscle hypertrophy: myofibrillar and sarcoplasmic
Muscle hypertrophy refers to an increase in muscle mass or size, usually achieved through strength training such as weightlifting. This increase in muscle size occurs due to a growth in the size of the muscle cells.
There are two types of muscle hypertrophy: myofibrillar and sarcoplasmic. Each type influences muscle growth in distinct ways, and understanding these differences can help individuals tailor their training regimens to achieve specific fitness goals.
Myofibrillar hypertrophy involves an increase in the number of myofibrils within muscle fibres. Myofibrils are contractile proteins that enable muscles to contract. By increasing the number of these contractile units, myofibrillar hypertrophy enhances muscle strength and density. This type of hypertrophy is particularly beneficial for individuals seeking to increase overall muscular strength, such as Olympic weightlifters.
On the other hand, sarcoplasmic hypertrophy focuses on increasing muscle glycogen storage and the volume of sarcoplasmic fluid in the muscle cells. Sarcoplasmic fluid is an energy resource that surrounds the myofibrils and provides the necessary fuel for muscle contractions. While this type of hypertrophy may not directly increase muscular strength, it enhances the muscle's work capacity by providing the myofibrils with more supplies to perform their function. This increased work capacity allows for more sets and repetitions during training. Sarcoplasmic hypertrophy is commonly observed in bodybuilders, as it contributes to a greater increase in muscle size.
It is important to note that these two types of hypertrophy are interconnected and challenging the muscles through various training techniques can promote growth in both areas. For example, bodybuilding-style strength training with high repetitions and moderate weights tends to induce greater sarcoplasmic hypertrophy, while heavier weight and low-rep strength training promote myofibrillar hypertrophy.
In addition to strength training, other factors such as diet and rest play a role in achieving muscle hypertrophy. A sufficient intake of protein and a caloric surplus are essential for maximising muscle growth. Moreover, allowing for rest and recovery between workouts helps muscles adapt and grow stronger.
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Muscle hypertrophy and endurance sports
Muscle hypertrophy refers to an increase in muscle mass, size and strength. It is often associated with bodybuilders and strength sports such as powerlifting and weightlifting. Typically, muscle hypertrophy is achieved through strength training, such as weight lifting, which involves training against resistance.
There are two types of muscle hypertrophy: myofibrillar and sarcoplasmic. Myofibrillar hypertrophy refers to an increase in the number of myofibrils, which are the muscle fibres that allow muscles to contract. This type of hypertrophy increases muscle strength and density. Sarcoplasmic hypertrophy, on the other hand, involves an increase in muscle glycogen storage and sarcoplasmic fluid, which provides energy to the muscles during a workout. This type of hypertrophy can make muscles appear larger, but it does not increase strength.
To achieve muscle hypertrophy, progressive overload is often used as a strategy. This involves progressively increasing resistance or repetitions over successive bouts of exercise to maintain a high level of effort. It is important to continuously challenge the muscles to achieve growth and increased definition. This can be done through varying exercises and working with a trainer to create a program that suits your goals.
Endurance athletes, such as those participating in long-duration endurance training, do not typically focus on muscle hypertrophy. Instead, they enhance the storage of fats and carbohydrates within the muscles, as well as neovascularization. Endurance training has been found to decrease body mass, which may be desirable for athletes in sports with weight classes. However, some studies have shown that endurance exercise does not inhibit the effects of resistance exercise on muscle hypertrophy.
In summary, muscle hypertrophy refers to an increase in muscle mass, size and strength, which is achieved through strength training and progressive overload. Endurance athletes may not focus on muscle hypertrophy as their goals are typically centred around enhancing endurance capacity and reducing body mass.
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How to train for muscle hypertrophy
Muscle hypertrophy refers to an increase in muscle mass, size and strength. It is the primary focus of bodybuilding-related activities.
To train for muscle hypertrophy, you can follow these steps:
Understand the Basics
Before beginning hypertrophy training, it is important to understand the basics of muscle structure and function. Skeletal muscles, which are responsible for movement, are connective tissues that cover our bones. Each muscle fibre contains myofibrils, which allow the muscles to contract and increase in strength and density.
Choose the Right Training
There are two main types of weight training: strength training and hypertrophy training. Strength training focuses on improving strength and movement patterns under tension, while hypertrophy training is designed to stimulate muscle growth and increase muscle size or mass. Depending on your goals, you can choose to focus on one or combine elements of both.
Set Training Variables
Training variables such as exercise selection, frequency, intensity, and rest periods will impact your results. It is recommended to train 3-5 days a week, with a reps-and-rest cycle of 6-12 reps per set and 60-90 seconds of rest. Alternating between upper-body and lower-body lifting allows for muscle recovery.
Focus on Progressive Overload
Hypertrophy can be induced by progressive overload, which involves progressively increasing resistance or repetitions over successive bouts of exercise. This strategy helps maintain a high level of effort and stimulates muscle growth.
Combine with Diet
Protein is crucial for hypertrophy development, as it provides the building blocks for muscle growth. Consuming 1.7 to 2 grams of protein per kilogram of body weight daily is recommended. Leucine, an essential amino acid, is particularly important for stimulating protein synthesis. Consuming adequate carbohydrates is also recommended to maximise training performance.
Consider Working with a Trainer
A certified trainer can help you create a personalised weight-lifting programme tailored to your goals. They can guide you in continuously challenging your muscles to achieve growth and increased definition.
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