What is hypertrophy? Hypertrophy is a term that can be used to describe training for hypertrophy. Although hypertrophy is often mentioned, many people are still unsure what it means.
Hypertrophy is the goal of strength training and can have a positive impact on your overall health and body composition. If you want to do more strength training at home, take a look at our list of the top adjustable dumbbells (opens new tab).
We spoke with Bianca Grover to learn more about hypertrophy, and how to exercise to build muscle mass if you are aiming to do so. Bianca Grover is an exercise physiologist and medical exercise specialist. She also founded Bianca Grover Fitness.
What is hypertrophy?
Image credit: Getty Myofibrillar Hypertrophy is the growth of contractile elements in a muscle fiber. This type of hypertrophy can help increase strength and speed for athletes because your muscles can contract harder.
Sarcoplasmic hypertrophy is the growth of non-contractile components of a muscle fiber like the energy-generating organelles or glycogen storage sites. This hypertrophy type results in improved energy storage and endurance.
Hypertrophy is something you should try if you are new to the sport.
Hypertrophy comes in different forms
There are a few goals when we think of strength training, weight training (opens new tab), and strength exercise (opens new tab). These include increasing muscle strength, endurance, and increasing muscular mass. These goals could be referred to as being stronger (opens new tab), or being able lift more weight, increasing your stamina and building muscle mass.
Hypertrophy refers to the ability to gain muscle mass (opens in new window) and increase muscle size.
Hypertrophy is the growth of muscle cells. It should not be confused with transient hypotrophy, which refers to when muscles look larger after a workout. Grover describes this as a temporary increase. It is also known as the “pump”.
True muscle hypertrophy is the growth of muscles through consistent training. It’s not just a temporary swelling of muscle tissue after a workout.
How do you train for hypertrophy
Getty Image Credit: Getty.Grover states that physiological changes such as muscle growth occur when the body is under significant stress or loads. This is what happens when we lift weights or do resistance training.
“When you exercise for hypertrophy, the goal is to increase your weight and decrease the repetitions. Grover says that fitness professionals use the term “load” to describe the weight you exercise. It is a percentage of your one-rep max (1RM). For example, 50 percent of your one-rep max is 50 pounds if you can squat 100 lbs at once.
Grover believes that the best way to achieve hypertrophy is to use at least 75% your one-rep maximum. Grover says this resistance is best for hypertrophy. It allows you to do eight to ten reps at once, which is recommended. Grover is referring to the fact that 75% of your 1RM can be used for 3-5 sets of 8-10 reps in an exercise that is perfect for building muscle.
Grover says that 75% of your one-rep max is enough to apply this stress, but still allow for multiple repetitions. This causes micro tears in the muscles which in turn are repaired with protein to create thicker and stronger structures.
Grover suggests that hypertrophy can be maximized by focusing on the eccentric, or lowering, phase of an exercise. For example, the eccentric phase of a biceps curl is the part where you lower your weight and straighten your elbows. The concentric phase is the lifting phase, where muscles contract and shrink when they contract.
What is the average time it takes to see results?
Even when properly done, muscle growth is slow. Grover estimates that you can expect to gain 0.5 pounds each week. This is assuming you include adequate calories and protein.
What are the benefits to hypertrophy training?
Getty Image Credit: Building muscle mass is more than just looking better or getting the body you want. Your metabolic rate will also increase with hypertrophy.
Muscle tissue is more metabolically active that fat tissue. This is why you lose more calories when you gain muscle mass and lose fat.
Research in Obesity (opens new tab) shows that one pound of muscle burns approximately six calories per hour while one pound fat burns only two calories. Your total body weight will not change if you lose five pounds of muscle but increase your basal metabolic rate by 20 calories per day if you gain five more pounds.
Although it is not significant, it is important to remember that the greater your muscle gain, the greater the metabolic boost. This does not refer to rest, but increases in muscle mass.
Exercise increases the metabolic rate of muscle, while fat remains inactive. You’ll burn more calories if you have more muscle.
Your body’s percentage of lean mass can rise and your body’s percentage of body fat decreases. This means that the number of calories you burn per day will vary depending on how intense and long your workouts are.
Building muscle also increases bone density (opens new tab). The bones are pulled harder when stronger, larger muscles contract. This signal your body to store more minerals, strengthen your bones structure and create new bone cells.
What are the disadvantages of hypertrophy training
Grover warns that hypertrophy training can be dangerous for those with complex medical histories (recent surgeries, orthopedic issues, etc.). Grover says that intense resistance training can cause elevated liver enzyme levels due to damage to tissue micro tears.
If you have any questions, consult your doctor before starting a program.
Hypertrophy training is for everyone.
Grover states that everyone who wants to improve their health and fitness should consider hypertrophy.
Grover says that hypertrophy training could be most beneficial to overweight people for their metabolic benefits, as well as those with osteopenia and osteoporosis. “Weight bearing activities can improve bone density and prevent osteopenia from forming.
Hypertrophy is the takeaway
Getty Image Credit: Getty.Grover states that while many women worry that lifting weights will make them bulky or ‘bigger’, this is false. It is harder for women to look ‘ripped’ due to lower testosterone levels than for men. It’s a complex process that requires careful planning and good nutrition. Women should weightlift, especially during menopause or afterward due to the high risk of losing bone density.
