Muscle Hypertrophy is a fairly common term you hear within the bodybuilding and strength community. It involves an increase in size of skeletal muscle. It’s what most are looking to achieve to help further their progression in strength or size of the muscle. .
With muscle growth there are scientific reasonings and reactions that the body has to go through in order for the muscle to actually grow in size and strength. Through the right training and diet, accompanied by consistency, you will be able to see the change in your body and your muscles in terms of strength, size and performance gains. There is no quick easy routine, and if you’re looking for that quick easy route then you’re in it for the wrong reason.
What are the 2 Types of muscle Hypertrophy?
This is the hypertrophy that refers to the increase of Myofibrillar cells in the muscle fibres.
There are a range of stimuli that can cause an increase in size and volume to muscle cells. The change is ultimately due to an adaptive response that serves to increase ability and cope with the stress of high intense activity. This comes from the initial breakdown of tissue, which then repairs itself with more contractile elements in the name of sarcomeres.
The incorporation of progressive overload as a strategy in your training will force the adaptation of your muscle cells and therefore is strongly associated with muscle hypertrophy.
This increases muscle glycogen storage therefore giving your body more sustained energy through muscular endurance.
How to Train?
To elicit muscle growth, both metabolic fatigue and mechanical fatigue needs to be involved. In order to lift a weight, contractile proteins in the muscles must generate a big enough force to do so, and if the stress needed is big enough, structural damage to the muscle can occur. This is most commonly known as DOMS (Delayed onset muscle soreness) Damaged muscle fibres stimulate a repair response resulting in the muscle fibres to grow bigger and stronger to ensure it can cope with the stresses of the next workout.
Weight training with reps anywhere from 1-20 can cause adaptions to the body in the form of muscle hypertrophy. For various reasons and studies, the 6-12 rep range is commonly referred to as hypertrophy training. This is where it has been heard you reap the most benefit for muscle growth. Although the biology and mechanics of the body and muscles are an ever lasting evolution of new findings. If you are training with progressive overload as mentioned previously, and always push your body to excess stresses and stimuli, then muscle hypertrophy is almost inevitable.
To add....it had been shown that a fast to moderate concentric movement (1-2 seconds) followed by a slower eccentric movement (2-4 seconds) is highly effective when weight training for hypertrophy.
So as bodybuilders or powerlifting we want a form of hypertrophy to occur. It is basically a fancy way of saying muscle growth. As long as you train hard with progression, forcing the body out of its comfort zone, the breakdown of muscle will occur. Ensure you have a sufficient protein rich diet to then enable your muscles to repair and grow. If you are serious you may want to track your macros to ensure you are getting in enough calories for your body to grow.