Dominic Stone
Muscle hypertrophy, or muscle building, is the process of increasing the size of muscles through exercise and tissue repair. Hypertrophy training involves progressive overload, where resistance, repetitions and weights are increased over time to build muscle mass. The training focuses on developing muscle fibres and myofibrils, which are bound together in bundles of tissue. The body repairs and regenerates these fibres, resulting in larger muscles. This process is influenced by factors such as genetics, diet, intensity, frequency, and type of exercise.
| Characteristics | Values |
|---|---|
| Definition | Muscle hypertrophy is the scientific term for "building muscle". It involves an increase in the size of skeletal muscle through a growth in the size of its component cells. |
| Types | Myofibrillar hypertrophy and sarcoplasmic hypertrophy |
| Myofibrillar hypertrophy | This type of hypertrophy focuses on increasing myofibril size. It helps with strength and speed. |
| Sarcoplasmic hypertrophy | This type of hypertrophy focuses on increased muscle glycogen storage. It helps give the body more sustained energy for endurance athletic events. |
| Training methods | Progressive overload, blood flow restriction training (BFR), resistance training, strength training, and other short-duration, high-intensity anaerobic exercises. |
| Progressive overload | This strategy involves progressively increasing resistance or repetitions over successive bouts of exercise to maintain a high level of effort. |
| Blood flow restriction training (BFR) | This method involves partially restricting blood flow to the working muscles during low-load resistance exercise. |
| Diet | A positive energy balance (consuming more calories than expended) is optimal for hypertrophy. Protein is the most important macronutrient for hypertrophy development. Carbohydrates are also recommended to maximise training performance. |
| Training variables | Frequency, intensity, and total volume. |
| Recovery | Recovery is essential for muscle growth. |
| Genetics | Genetics plays a significant role in hypertrophy potential. |
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What You'll Learn
Resistance training
To promote hypertrophy, it is recommended to perform at least 10 sets per week per muscle group, with eccentric contractions appearing to be the most effective type of contraction. Research suggests that a combination of mechanical tension and metabolic stress is the most effective method for increasing hypertrophy. Mechanical tension is when muscles produce force to overcome resistance and is considered essential for muscle growth.
The optimal level of resistance training for hypertrophy is characterised by moderate load, high total volume load, and short rest periods. It is important to note that the effects of resistance training vary depending on the manipulation of its variables, such as frequency, intensity, and total volume. A gradual increase in these training variables will yield muscular hypertrophy.
In addition to the training variables, diet also plays a crucial role in hypertrophy development. A positive energy balance, where more calories are consumed than burned, is optimal for hypertrophy when combined with resistance training. Protein is the most important macronutrient for building muscle, with muscle protein synthesis needing to exceed muscle protein breakdown. It is recommended to consume 1.6 to 2 grams of protein per kilogram of body weight per day.
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Muscle growth factors
Muscle growth, also known as muscle hypertrophy, is the increase and growth of muscle cells. This is achieved through exercise, particularly strength training and other short-duration, high-intensity anaerobic exercises.
During strenuous exercise, muscle damage occurs, which results in an acute inflammatory response. This inflammatory phase involves the release of white blood cells that fight infection and clear unwanted debris. This release of white blood cells is believed to result in the release of growth factors that regulate the rapid increase of healing cells known as satellite cells. Satellite cells are considered the limiting factor in muscle development, and increasing their activity stimulates more muscle growth.
In the context of strength training, training variables such as frequency, intensity, and total volume directly affect muscle growth. A gradual increase in these variables will yield muscle growth. Additionally, training through a full range of motion (ROM), particularly at elongated muscle lengths, has been shown to enhance muscle growth compared to partial ROM.
Nutrition also plays a crucial role in muscle growth. A positive energy balance, where more calories are consumed than burned, is beneficial for muscle growth. Increased protein intake can elevate protein synthesis, which is crucial for muscle growth. Consuming sufficient carbohydrates is also important to provide energy and maximise training performance.
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Diet and nutrition
Protein Intake
Protein is essential for muscle growth, as it serves as the building block of muscles. It is recommended to consume 1.5–2 grams of protein per kilogram of body weight per day. For example, a 70 kg individual should aim for 119 to 140 grams of protein daily. This amount of protein helps ensure that muscle protein synthesis exceeds muscle protein breakdown, promoting muscle growth. Lean protein sources such as plant-based protein powder, lean meat, chicken, and fish are ideal. Spacing out protein intake throughout the day is beneficial, aiming for around 20–40 grams of protein every 3–4 hours. Additionally, consuming protein during or immediately after a workout can stimulate muscle protein synthesis and enhance muscle recovery.
Carbohydrates and Calories
Carbohydrates are crucial for fuelling and recovering from workouts. It is recommended that at least 40% of your total daily calories come from good-quality carbohydrates. Calories, in general, are essential for providing the energy needed to support muscle growth. This energy is derived from a combination of protein, carbohydrates, and fats, with an emphasis on consuming nutritious and healthy foods rich in vitamins, minerals, phytochemicals, and fibre.
Supplements
Supplements can be used to support your nutritional goals. Creatine monohydrate, for example, is generally considered safe and can help build muscle mass. Always consult with a healthcare professional before starting any supplement regimen.
Energy Surplus
Creating an energy surplus, or consuming more calories than you expend, is associated with optimal muscle hypertrophy gains. This anabolic stimulus from an energy surplus, combined with resistance training, enhances muscle growth. However, the specific amount of energy surplus required is still being studied, and individual factors such as training experience, gender, and genetic predisposition also influence muscle hypertrophy development.
Stress Management
While not directly related to diet and nutrition, stress management is worth mentioning. Lower stress levels are associated with reduced levels of the muscle-reducing hormone cortisol. Therefore, managing stress through optimising your work schedule, life responsibilities, and incorporating relaxation techniques can indirectly support your muscle hypertrophy goals.
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Recovery and rest
During muscle hypertrophy training, the body experiences mechanical tension, muscle damage, and metabolic stress. These stimuli trigger an adaptive response, leading to muscle growth and increased force-generating capacity. However, this growth occurs during the recovery phase, when the body repairs and regenerates the trained muscle fibres. Therefore, providing sufficient time for recovery is vital for achieving muscle hypertrophy.
The rest intervals between sets of resistance training can vary depending on your specific goals. If you are primarily focused on increasing muscle size, studies suggest that optimal rest intervals range from 30 to 90 seconds. This moderate rest duration contributes to muscle fatigue, which is essential for stimulating muscle growth. However, if your goal is to improve muscular endurance, shorter rest intervals of less than 2 minutes are recommended.
To enhance recovery and maximise muscle growth, it is important to manage fatigue effectively. While training consistently is crucial, it is equally important to allow time for your body to recover between training sessions. Overexertion without adequate recovery can lead to muscle breakdown and hinder your progress. Therefore, it is advisable to incorporate active recovery methods, such as light walking, along with proper rest and relaxation.
Additionally, nutrition plays a significant role in the recovery process. Consuming sufficient protein, particularly sources rich in the amino acid leucine, is essential for stimulating muscle protein synthesis and promoting recovery. A well-balanced diet that meets your caloric needs and includes adequate carbohydrates and other essential nutrients will support your body's recovery process and facilitate muscle hypertrophy.
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Progressive overload
When starting a progressive overload training program, it is important to begin at a comfortable but challenging level and then slowly increase the intensity over time. This can be achieved by increasing the weight, the number of repetitions (reps), or the number of sets. It is important to increase these variables gradually to avoid injury and burnout. For example, it is recommended to keep increases in time, weight, or intensity to 10% or less each week. Additionally, it is important to allow for rest and recovery between workouts, as muscle recovery is essential for muscle growth.
The principle of progressive overload is based on the idea that muscles will adapt and become stronger when challenged. By gradually increasing the stress on the muscles, they are forced to break down and rebuild, leading to increased muscle mass and strength. This process is known as muscle hypertrophy, which refers to an increase in the size of skeletal muscle through the growth of its component cells. Progressive overload is a effective strategy for achieving muscle hypertrophy and improving overall strength and endurance.
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Frequently asked questions
Muscle hypertrophy is the scientific term for building muscle. It involves an increase in the size of skeletal muscle through a growth in the size of its component cells.
There are two types of muscle hypertrophy: sarcoplasmic hypertrophy, which focuses on increased muscle glycogen storage; and myofibrillar hypertrophy, which focuses on increased myofibril size.
Muscle hypertrophy training involves working out in a way that maximises muscle growth. This includes resistance training, a mix of compound moves, and isolation exercises. It is also important to consume enough protein and get adequate rest between workouts.
