Muscle hypertrophy training is defined as increasing the growth of your muscle tissue. It is about expanding your muscles by working them. It is most often associated with weight lifting.
Your muscles grow when you put constant resistance and weight on them. Muscle hypertrophy occurs when your muscle tissue is damaged or injured.
The damage is repaired by the body by fusing the damaged fibers together. This increases muscle mass and size.
When you exercise a muscle in your bodybuilding clothing, an increase in nerve impulses leads to muscle contraction. This often results in strength gains without noticeable changes in your muscle size. The constant engagement of muscle in exercise results in a complex interplay of responses from your nervous system, which increases protein synthesis. Over time, your muscle cells get bigger and stronger. Here are the 3 key elements necessary for muscle growth: repair, stimulation and peripheral fatigue.
- Stimulation: This sensation occurs during muscle contraction. Repeated contractions during exercise damage cells in your internal muscle fibers. This phenomenon triggers the inflammatory response. Excessive / chronic inflammation is not that good for overall health, but the body’s natural use of inflammation allows it to cope with the damage. Stressing your muscles at the same time can increase stimulation of hormones responsible for muscle growth.
- Repair: The muscle fiber healing process takes place after you finish exercising when the muscles are at rest. New muscle tissue replaces and repairs the injured. More fibers are produced to catch up with damaged ones. This is where the real muscle growth occurs.
- Peripheral fatigue: Peripheral fatigue occurs when you are unable to complete a workout at the end of strenuous activity. Research is still being done in this area by experts who claim that the more peripheral fatigue is induced, the harder your muscles will have to work.
There are basically two types of muscle hypertrophy:
Myofibrillary hypertrophy: This type of hypertrophy refers to the increase in myofibrils, which are the long strands of your muscle that allow them to contract. With the increase in myofibrils, your muscles become stronger and denser.
Sarcoplasmic hypertrophy: Hypertrophy of this involves the increase in muscle volume of the sarcoplasmic fluid, or the fluid that is filled with the variety
By doing a hypertrophy workout in your bodybuilding clothing there are certain types of muscles that you build. Before you start increasing your muscle size, you need to know which muscles are muscles and how they work. There are 3 types of muscles:
Skeletal: Skeletal muscles are exactly as they sound. They stretch over your bones and make it easier to move around. For every muscle on one side of your body, you have an exact copy on the other side. These muscles move when we consciously choose them to move.
Smooth: These are the involuntary muscles. Allows the organs in your body to function. That is, the digestion of food and the pumping of blood.
Cardiac: These muscles are responsible for heart contractions.
The human body has different sizes of muscles. Some are bigger, some smaller. Large muscles are located in areas like the upper legs, chest, and back. The little ones were in the arms, calves and shoulders. Seeing the results of hypertrophy is easier in bigger muscles. They provide more foundation while supporting the full body workout.
The training strengthens your muscles by repeatedly contracting them against the resistance. This usually involves free weights, resistance bands, exercise equipment, or bodyweight exercises. Many expert training regimes vary the weights, number of repetitions, and recovery intervals between them. Each of the components has its proportions, the end results depend on dedication and the right choice of exercise for a specific body type.
Whatever workout routine you choose to perform, be sure to do it until you are exhausted. It creates a high stimulus for muscle hypertrophy. It means lifting weight until you can lift more. It is recommended to lift weights 2-3 times a week. Alternate-day training allows your muscle fibers to relax and repair themselves as they gain weight.
Compound exercises are the type of exercises that engage multiple muscle groups at the same time, examples of such exercises are the deadlift, squat, bench press and bench press.
Studies show that to maximize muscle hypertrophy, compound weight lifting is the best approach.
Workouts that target one joint and one major muscle group at the same time are called isolated exercises. They can also be placed in your program; However, if hypertrophy is the primary goal, most of the energy should be spent on compound exercises.
Your muscles will stop growing if they stop growing. That’s why you need to keep adding weight and reps to your training regimen. This is called progressive overload and one of the best approaches to maximize muscle building. This is the main reason they are considered a bit better than high reps specifically for hypertrophy training. Performing most sets in a range of 4 to 10 reps allows you to add weight and reps frequently, and the exercise program tends to be less tiring. Experts state that high sets of reps i.e. (10+) can fit a proper place in the hypertrophy regimen, but should be done sparingly.
To maximize muscle hypertrophy training, you should perform 10-20 repetitions per set for each muscle group. Changing your number of sets and reps is very effective in overcoming the muscle plateau. Studies show that increasing your training for a particular muscle group by an amount of 20% is an amazing way to kickstart progress. If you didn’t gain enough chest muscle strength by performing 10 sets per week, you would add 2 more sets each week.
Here is the hypertrophy exercise program tested over 5 days a week that has been followed by bodybuilders to build muscle mass. If your muscle hypertrophy workout for five days a week is too much for you, you can shorten it to 4 days by skipping a day.
- Barbell Bench Press: Perform 3 sets of 4-6 reps with 2-3 minutes of rest
- Barbell Bench Press: Perform 3 sets of 4-6 reps with 2-3 minutes of rest
- Triceps Push: Perform 3 sets of 8-10 reps with 2-3 minutes of rest
- Bench press with dumbbells: do 3 sets of 8 to 10 reps with 2 to 3 minutes of rest
- Dumbbell arms: perform 3 sets of 8-10 reps with reps of 2-3 minutes
- Deadlift: Perform 3 sets of 4-6 reps with 2-3 minutes rest
- Seated Cable Row: Perform 3 sets of 8-10 reps with 2-3 minutes of rest
- Pulldown: Perform 3 sets of 8-10 reps with 2-3 minutes of rest
- Lateral Dumbbell Raise: Perform 3 sets of 8-10 reps with 2-3 minutes of rest
- Sitting dumbbell press: perform 3 sets of 4-6 reps with 2-3 minutes rest
- Dumbbell Back Raise: Perform 3 sets of 8-10 reps with 2-3 minutes of rest
- One-sided dumbbell curl: perform 3 sets of 8-10 reps with 2-3 minutes of rest
- Leg Press: Perform 3 sets of 4-6 reps with 2-3 minutes of rest
- Barbell Back Squat: Perform 3 sets of 4-6 reps with 2-3 minutes rest
- Seated Calf Raise: Perform 3 sets of 8-10 reps with 2-3 minutes of rest
- Lying Leg Curl: Perform 3 sets of 8-10 reps with 2-3 minutes rest
- Weighted pull-up: perform 3 sets of 4 to 6 reps with 2 to 3 minutes of rest
- Tight Grip Bench Press: Perform 3 sets of 4-6 reps with 2-3 minutes rest
- Barbell Curl: Perform 3 sets of 8-10 reps with 2-3 minutes of rest
- Overhead Triceps Extension with Dumbbells: Perform 3 sets of 8-10 reps with 2-3 minutes rest