You have been going to the gym for over a month. You have been diligent about your training, but you are not seeing the results you desire.
This shouldn’t be surprising. It is not realistic to expect to see results by going to the gym and lifting weights immediately.
To reach new heights, you need to learn how to place your muscles under the right load. Gains don’t happen overnight. Your muscles take time to adapt and respond to stimuli.
This will allow your muscles to gain strength and help you reach new weight goals.
This is Hypertrophy training. We will be discussing the following points in this article.
* General Adaptation Syndrome
* Four Building Blocks for Hypertrophy
* Definition of Hypertrophy
* The benefits of resistance training
* Hypertrophy Workout
* Nutrition for Muscle Recovery
What is General Adaptation Syndrome?
Our bodies learn to adapt over time to stimuli. These stimuli can be either psychological or environmental. These stimuli can be adapted to in the General Adaptation Syndrome.
Hans Selye suggested that we all adapt and respond to stressors in a predictable way. Muscle building is no exception.
You might be wondering why your results have been so poor if you have worked hard but neglected to ensure proper recovery. This is often the case for others who struggle to build muscle.
This lens shows that their bodies aren’t “adapting” in the way they want. This desired adaptation is called muscular hypertrophy in muscle building.
The Four Building Blocks of Hypertrophy
To define hypertrophy, it is important to first explain the Principles of Specificity and Overload, Adaptation and Reversibility.
1. According to The Principle of Specificity, adaptations must be specific to the stimulus provided.
2. The Principle of Overload states that a tissue (bones, tendons, ligaments, etc.) must be overloaded in order to function properly. It must be gradually overloaded in order to adapt to the demand.
3. The Principle of Adaptation states that the human body can adapt physiologically to meet the demands placed on it.
4. The Principle of Reversibility states that training stops can lead to progressively losing any gains.
What does Muscular Hypertrophy mean?
Muscular hypertrophy refers to an adaptation that results in an increase in cross-sectional size of muscle fibers due to increased tension.
It is more specifically a function protein balance (synthesis and breakdown). It consists of three mechanisms, muscle tension, muscular damage and metabolic stress.
A breakdown of muscle tension
Muscle tension is defined as the mechanical tension applied to the muscle during exercise, muscle damage due to the eccentric load that causes micro-tearing and initiates the inflammatory response, as well as metabolic stress caused by the buildup of various compounds such as lactic acid.
It is just one of the many adaptations that result from resistance training (Table 1).
Table 1. Table 1.
PhysiologicalImproved cardiovascular efficiencyBeneficial endocrine and serum lipid adaptationsIncreased bone densityIncreased lean body massIncreased metabolic efficiencyIncreased muscular hypertrophyDecreased body fatDecreased physiological stressPerformanceIncreased tissue tensile strengthIncreased powerIncreased endurancePsychologicalImproved moodImproved self-esteemImproved ability to cope with stressImproved perception of body imageDecreased symptoms associated with depressionHypertrophy Workout
Hypertrophy is a workout that combines low- to intermediate repetitions with progressive overload. This is an example: 3-5 sets of 6-12 repetitions of the barbell chest presse at 75-85% of one-repetition maximum (1RM), with a rest of 1-2 minutes.
These acute variables provide the stimulation needed to stimulate muscular hypertrophy. Here is a sample week of strength and hypertrophy training based on a two-day split workout. These should be repeated for at least 3-4 weeks before moving on to the next step.
You can simply say that if you want your muscles grow bigger, you need to use the right programming to trigger the physiological response.
Table 2. Monday: Chest/Shoulders/Triceps
Warm-UpSelf-myofascial ReleaseSetsRepsTimePectoralis Major/Minor230sUpper Trapezius230sLatissimus Dorsi230sDynamic StretchingSetsRepsTimePush-up with Rotation215Ball Cobra215Core, Balance, SAQ, And PlyometricSetsReps TempoRestStability Ball Crunch2150Stability Ball Bridge215Plank2150ResistanceSetsRepsTempoRestTimeChestBarbell Bench PressStanding Cable Fly Controlled1-2minShouldersSeated Barbell Shoulder PressStanding Upright Barbell Row Controlled1-2minTricepsStanding Tricep Cable ExtensionsBent-over Single-arm Tricep Extensions Controlled1-2minCooldownUpper BodyErgometer10minSelf-myofascial Release(same as a warm-up)Static StretchTable 3. Tuesday: Back/Biceps/Legs
Warm-UpSetsRepsTimeSelf-myofascial ReleaseCalves230sIT-Band230sLats230sDynamic StretchingPrisoner Squat215Ball Combo II215Core, Balance, SAQ, And PlyometricSetsRepsRestSingle-leg Touchdown2150Stability Ball Bridge2150Plank215s0Resistance – horizontal loadingSetsRepsTempoRestTimeBackAssisted/non-assisted Pull-upSeated Cable Row Controlled1-2minBicepsStanding EZ-bar CurlSeated Single-arm Dumbbell Curl Controlled1-2minLegsBarbell SquatDumbbell Side Lunge Controlled1-2minCooldownElliptical Trainer10minSelf-myofascial Release(same as a warm-up)Static StretchConclusion
Muscular hypertrophy is a physiological response that meets metabolic and physical demands. By creating the demand and optimizing the environment for building and recovering on a cellular basis, we can see results. It takes time to achieve neuromuscular adaptation.
But, you may notice changes in your size several weeks later. A mirror can be a great tool to observe the changes in your body while you work out.
Consistency is the key to success in any endeavor.
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