Hypertrophy is the scientific term for building muscle, which describes the process of tissue stimulation and repair. Hypertrophy means an increase and growth of muscular size attained through workout. Weightlifting is the ideal way to increase hypertrophy if you want to tone down or improve your muscle definition. If you've been on social media lately, you've likely come across the term "hypertrophy"—and it might even be the reason you started lifting weights in the first place. But what exactly does it mean? If you're curious, this article is for you.
What is Muscular Hypertrophy?
Muscular hypertrophy refers to the increase in the size of muscle cells, resulting in the overall growth of muscle mass. This increase in muscles enlarges as the individual fibres grow not in lengthwise, but in size.
It’s a method that most bodybuilders, athletes and fitness enthusiasts strive hard to attain through resistance training and good nutrition. Hypertrophy develops when the muscle fibers experience micro-tears owing to physical strain, like weightlifting, and eventually mend themselves, growing back thicker and stronger.
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There are two primary types of muscular hypertrophy:
Myofibrillar Hypertrophy: Growth of muscle contraction regions.
Sarcoplasmic Hypertrophy: Increased muscle glycogen storage.
The type of muscle focus depends on the person’s fitness goals. Myofibrillar training will help with improving strength and speed, while sarcoplasmic development helps give your body a steadier source of energy for endurance athletic activities.
With weightlifting, you can do several repetitions at a lower weight or lift a heavy weight for fewer repetitions. The way a person lift will reveal the way your muscles grow and change.
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For instance, you can develop muscle tone with a lighter weight, but you would need to increase the number of repetitions to promote the efficiency of muscle Fibers. In this case, you must do several repetitions to the extent of fatigue, with this workout pattern you may not see a lot of improvement in muscle definition.
On the other hand, doing heavy weights is a key tool to trigger growth and definition in muscle fibres and it’s considered as the most ideal way to work out if you lack time.
How to Gain Muscle Mass
Gaining muscle mass involves a mixture of resistance training, good nutrition, and proper rest. Here’s how you can effectively build muscle:
Resistance Training
Progressive Overload: To trigger muscular hypertrophy, gradually increase the weight, repetitions, or intensity of your exercises. This forces the muscles to adapt and grow.
Compound Exercises: It is important to focus on a mixture of movements like squats, deadlifts, bench presses, and rows. These workouts involve training several muscle groups, leading to more remarkable gains in muscle mass.
Diverse Repetition Ranges: Use a mix of repetition ranges—lower reps with heavier weights for power and higher reps with moderate weights for endurance and size.
Proper Nutrition
Adequate Protein Intake: Protein is the key macronutrient essential for muscle repair and growth. Aim to get about 1.6 to 2.2 grams of protein per kilogram of body weight per day. Add high-quality protein sources lean meats, eggs, dairy, legumes, and protein supplements in your diet.
Caloric Surplus: To gain muscle, you need to have more calories than you burn. Focus on nutrient-dense foods that provide sustained energy for your workouts and muscle recovery.
Balanced Diet: Have a wholesome and balanced meal regimen consisting of complex carbohydrates for energy, healthy fats for hormone production, good quality protein for growth and plenty of fruits and vegetables for vitamins and minerals.
Rest and Recovery
Sleep: Aim to get 7-9 hours of sound sleep each night, as this is when most muscle repair and growth occur.
Rest Days: Getting proper rest is a key part of muscular hypertrophy. Thus, it is essential to include rest days into your routine to allow your muscles to recover. Overtraining can lead to muscle injury and hinder muscle growth.
Active Recovery: Engage in light activities like walking or stretching on rest days to keep your muscles flexible and reduce soreness.
Consistency and Patience
Building muscle mass takes time/dedication: Stick to your workout and nutrition plan consistently and be patient with your progress. Monitor your workouts, evaluate your progress, and make modifications as required.
Conclusion
Muscular hypertrophy can be attained through proper training and weightlifting at the gym. But this process should be followed by constantly breaking down and challenging muscles to see improvement and growth. A protein-packed diet is also essential for muscle growth. Focus on lean, good-quality protein sources like plant-based protein powder, lean meat, chicken, and fish. Try to consume or drink a protein source within 30 minutes of a workout. It is always best to consult with your healthcare provider before starting a new exercise regimen, as they will be able to evaluate if heavy lifting activities are safe for you.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
https://www.researchgate.net/publication/46288878_The_Mechanisms_of_Muscle_Hypertrophy_and_Their_Application_to_Resistance_Training
Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods
Michal Krzysztofik,* Michal Wilk, Grzegorz Wojdała, and Artur Gołaś
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6950543/
