What Does Hypertrophy Of Muscles Mean?
Muscle hypertrophy is the process of muscles increasing in size, achieved through strategic, consistent, and intense workouts.
Understanding hypertrophy and how to achieve it goes beyond aesthetics. Larger muscles contribute to stronger joints and ligaments, increased bone density, and a longer, more functional lifespan.
What is Hypertrophy?
In biology, hypertrophy refers to the growth of cells or tissues. Muscle hypertrophy specifically means an increase in muscle size. This growth is stimulated by mechanical stress and minor muscle damage caused by resistance training.
The rate and extent of muscle growth depend on several factors, including training type, hormones, nutrition, sleep, and recovery.
Types of Hypertrophy
There are two types of muscle hypertrophy: myofibrillar and sarcoplasmic.
Myofibrillar Hypertrophy: Involves an increase in the size and number of myofibrils, the contractile parts of the muscle cells. This type of hypertrophy results in increased strength with minimal increase in cell volume.
Sarcoplasmic Hypertrophy: Involves an increase in the muscle cell's sarcoplasm (fluid), leading to a larger muscle volume without a corresponding increase in strength.
Understanding these types is essential for tailoring your workouts. Different rep ranges lead to different adaptations: rep ranges of 6 to 15 target muscle size, while 1-5 reps per set focus on strength.
Training for Hypertrophy vs. Training for Strength
Training for hypertrophy and strength often involves similar exercises and equipment, but the techniques and goals differ.
Hypertrophy Training
Focuses on increasing muscle size. It involves more sets, moderate rep ranges (6-15), shorter rest periods (1-2 minutes), and isolation exercises like leg extensions and bicep curls.
Strength Training
Aims to increase the force muscles can exert. It focuses on compound movements like bench press, which engage multiple muscle groups, and often involves lower rep ranges (1-5) with heavier weights.
While hypertrophy training will naturally increase strength over time, and vice versa, combining elements of both can be beneficial. Larger muscles can handle heavier loads, which is why strength programs often include hypertrophy work.
Sample Hypertrophy Workout
Here’s an example of a hypertrophy workout targeting the chest, shoulders, and triceps:
Barbell Chest Press: 3 sets of 12 reps at 70% of 1RM
Incline Dumbbell Chest Press: 3 sets of 6-12 reps at 70% of 1RM
Shoulder Press: 3 sets of 6-12 reps at 70% of 1RM
Triceps Cable Extension: 3 sets of 6-12 reps at 70% of 1RM
Bent Over Single Arm Cable Triceps Extensions: 3 sets of 15 reps per side
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