Article written by: JTL

Hypertrophy

Hypertrophy is simply defined as the process in which skeletal muscles enlarge and thus produce greater force. This muscle enlargement is particularly valuable to athletes concerned with performance in sports and/or events requiring strength and power. Muscular hypertrophy can be increased through strength training and other short duration, high intensity anaerobic exercises.

Hypertrophy is most effectively produced through high volume exercise which are a result of numerous sets and reps, usually between 4 and 6 sets of 8 to 20 repetitions. This type of training will require relatively low intensity as measured by the actual weight lifted. It is the repeated use of the muscle that stimulates the body to adapt by increasing muscle size and thereby strength.

Hypertrophy is most effectively produced through high volume exercise which is a result of numerous sets of an exercise, usually between 4 and 6 sets of 6 to 10 repetitions. This type of training will require relatively mild intensity as measured by the actual weight lifted. It is the repeated use of the muscle that stimulates the body to adapt by increasing muscle size and thereby strength.

Muscle hypertrophy due to strength training does not occur for everyone and is not necessarily well correlated with gains in actual muscle strength. It is possible for muscles to grow in size without correlating strength increases.

Helpful Hints:

• Exercises Order and Body Grouping - One very common approach is to perform all larger muscle groups i.e. legs, back and chest first and progress toward the smaller muscles i.e. biceps, triceps and calves. Other techniques to consider include alternating one upper-body with one lower-body exercise, doing a push exercise and then pull exercises or performing power exercises followed by core and smaller muscles.
• Load or Intensity- described as the amount of weight assigned to a specific set of movements. Since the intensity of the load determines the neurological as well as muscle fiber recruitment, it can be considered the most important aspect of the training program. Load should be a percentage of the 1rep-max that allows for 6 to 12 repetitions.
• Sets Per Exercise- the number of set is directly relate to the intensity level of the work. The more sets executed the higher the intensity of the workout. For muscle hypertrophy 3 to 6 set should be performed of each muscle group.
• Rest Between Sets- the rest period assigned to muscle hypertrophy is generally between 30 seconds and 1.5 minutes. Full recovery is not suggested or required for it does not produce the environment conducive to muscle hypertrophy.
• Tempo or Speed- since muscle fibers contract at different speeds (based on the intensity of the movement), optimum speed will result in maximum muscle fiber stimulation.
• Range of Motion- the range of motion of a movement determines the percentage of muscle fibers involved in a movement. Executing all movements with a full range of motion ensures maximum muscle fiber recruitment.

Ref: Essentials of Strength Training and Conditioning