SIGN UP FOR YOUR FREE DAY PASS TODAY!
Muscular hypertrophy is the increase in muscle mass, often resulting in enhanced muscle size and strength. This growth primarily occurs through strength training like weight lifting.
There are two main types of muscle hypertrophy:
myofibrillar and sarcoplasmic.
Some individuals adjust their training to target specific types of muscle growth, focusing on either muscle size or strength.
This article by GymNation explores the concept of hypertrophy and provides insights on training strategies for muscle growth.
Read more: TOP 10 TIPS FOR BUILDING MUSCLE
What is Muscle Hypertrophy
Muscular hypertrophy, also known as muscle growth, involves an increase in muscle mass. There are two main types:
myofibrillar hypertrophy, which is the growth of myofibrils, and sarcoplasmic hypertrophy, which is the enlargement of muscle glycogen storage.
Skeletal muscles attach to bones through tendons and play a crucial role in movement. These muscles are composed of bundles of muscle fibers, or myocytes.
Within each myocyte are myofibrils that facilitate muscle contraction.
When the number of myofibrils increases, it leads to myofibrillar hypertrophy, resulting in enhanced muscle strength and density.
Additionally, muscles contain sarcoplasmic fluid, serving as an energy reserve that envelops the myofibrils. This fluid contains essential components like adenosine triphosphate, glycogen, creatine phosphate, and water.
During exercise, more fluid is directed to the muscles to supply energy.
Sarcoplasmic hypertrophy, on the other hand, involves an expansion in the volume of this fluid.
While it may give the appearance of larger muscles, it does not contribute to increased strength.
muscle hypertrophy causes and reason
Strength training plays a vital role in muscle development through myofibrillar and sarcoplasmic hypertrophy.
This method involves gradually increasing resistance during workouts, leading to muscle fiber damage that the body then repairs.
By consistently challenging the muscles, they adapt by growing in both size and strength.
To enhance muscle growth effectively, individuals should prioritize strength training, engage in various exercises, and ensure quality sleep.
Nevertheless, certain conditions can hinder muscular hypertrophy. For instance, myofibrillar myopathy, a form of muscular dystrophy, typically results in muscle weakness in mid-adulthood.
Symptoms usually manifest in the hands and feet before progressing to the body's core.
How to Grow Muscle and Boost Size
Strength training is a crucial method for developing muscle size and strength. The primary aim of strength training is to promote muscle hypertrophy by exerting stress on the muscles to induce damage.
Typically, strength training involves performing exercises against resistance, such as lifting weights, using resistance bands, doing bodyweight exercises like pushups, and utilizing weight machines.
Different forms of strength training cater to various fitness objectives, allowing individuals to concentrate on specific muscle groups.
For instance, bodybuilders focusing on muscle size often engage in moderate-intensity workouts with brief rest periods.
In contrast, powerlifters training for strength opt for high-intensity exercises with longer breaks between sets.
How Often Should You Exercise to Gain Muscle?
Global physical activity guidelines recommend incorporating strength training at least twice weekly.
While some individuals might benefit from more frequent sessions, allowing muscles adequate rest for recovery and growth is crucial.
A 2016 study concluded that training major muscle groups twice a week is sufficient for muscle building, with no clear evidence supporting greater improvements from thrice-weekly training.
Adequate rest between exercise sets is vital for muscle recovery, as highlighted in a 2017 review which suggests that rest intervals exceeding 2 minutes are essential for maximizing strength gains in resistance-trained individuals.
Consistent strength training over weeks, gradually increasing resistance, is key to muscle development.
Tips
Building muscle requires consistent training and adopting a healthy lifestyle for weeks or months.
While there are no shortcuts, there are ways to enhance the process.
A key aspect is following a routine that targets all major muscle groups, with compound movements like squats being particularly effective.
It's crucial to progressively increase resistance levels to stimulate muscle growth; stagnation in weight hinders hypertrophy.
For beginners, hiring a personal trainer can provide tailored guidance and ensure correct form for injury prevention.
Additionally, maintaining a balanced diet rich in essential macronutrients is vital for muscle development.
Protein is an important part of the diet for building muscle. That said, the exact amount of protein necessary for muscle growth is still unclear.
Research suggests that getting more than 1.62 grams of protein per kilogram of body weight per day is unlikely to produce additional benefits.
