Increase Muscle Size and Hardness- Muscle Hypertrophy
Muscle hypertrophy- "a term for the growth and increase of the size of muscle cells. The most common type of muscular hypertrophy occurs as a result of physical exercise such as weightlifting, and the term is often associated with weight training."Information from article (How does muscle hypertrophy happen?) by Elizabeth Quinn.
You guys may never have heard this term before, hypertrophy, but as a bodybuilder it's what causes most of the growth in our muscles. It's responsible for the cuts in my arms and abs, and the added weight to all my workouts week after week. It's also responsible for that awesome pump us gym rats live for when we step foot in the gym, and those vein popping last few sets we do before we finish, come on I know some of you guys love getting vascular like me after a good workout!
Picture yourself in the gym pushing you're body to the limit to get that one last rep in. You look at your muscles and they look twice as big as they usually are.This is muscle Hypertrophy, well what's going on in your muscles.
Like when you lift really heavy grocery bags the last few you're dying to put down in the house well working out to failure is very similar to that feeling, which is just can't go any further.
Ways to speed up muscle Hypertrophy
1) Less time between workouts (1-2 minute rests)
The more you workout your muscles, or less rest between sets, the harder your muscles have to work, the harder they work the more stress you put on them and the more tears in your muscles,this also accelerates fat loss while building muscle! You can get size gains and maximum fat loss if you do this. Your muscles will have to grow back bigger and stronger, really very simple. If you take a few minutes between each set it's like you never really get much accomplished.
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| Muscle Evolution due to Muscle Hypertrophy |
2) Different workouts simultaneously, also called (super setting)
E.g. (Doing bench press 10 reps, then resting 10-30 seconds- then doing a set of pull ups) This combination is really intelligent not many people ever think to work, but everyone is different and prefers different techniques. So the more body parts you workout means the more your body has to work, and with that comes fatigue, making it harder to lift which causes muscle hypertrophy. It's really such a great technique for gym goers. This is all due stressing your muscles doing one workout after the next, causing Muscle hypertrophy. The muscles can only take so much in such less time than a regular workout. Plus you don't really know how much your body can handle in less you push it to the limit. If you try this (super setting) technique you'll be able to tell you're muscles are getting worked hard. If doing super setting right, your muscles should be increased in size much faster than a regular workout in much shorter time. Super setting requires you to have good energy before your workout, so you can push through an intense workout. But remember, NO PAIN NO GAIN, the next time your in the gym all rested up you'll be 100% stronger than the last time.
E.g. (Doing bench press 10 reps, then resting 10-30 seconds- then doing a set of pull ups) This combination is really intelligent not many people ever think to work, but everyone is different and prefers different techniques. So the more body parts you workout means the more your body has to work, and with that comes fatigue, making it harder to lift which causes muscle hypertrophy. It's really such a great technique for gym goers. This is all due stressing your muscles doing one workout after the next, causing Muscle hypertrophy. The muscles can only take so much in such less time than a regular workout. Plus you don't really know how much your body can handle in less you push it to the limit. If you try this (super setting) technique you'll be able to tell you're muscles are getting worked hard. If doing super setting right, your muscles should be increased in size much faster than a regular workout in much shorter time. Super setting requires you to have good energy before your workout, so you can push through an intense workout. But remember, NO PAIN NO GAIN, the next time your in the gym all rested up you'll be 100% stronger than the last time.
3) Start heavy few reps end lower weight (burn out sets)
This concept is simple, starting out with a warm up of course, then doing sets with as much weight as you can (85% of your max) getting at least 6 reps each set. If you have to do 6 reps @ 80 pounds first then 6 reps @ 65 pounds next that's okay, your body is working overtime and much more likely to increase in your workout and build lean muscle. I find this better then doing the original 4 sets of 10 reps and really being able to do 8 sets of what you were lifting. We're a lot stronger than we think, push it to the limit and watch the muscles get bigger and bigger. Remember, no pain no gain, with a good warm up it's really easy to get in get out and feel your muscles growing.
This concept is simple, starting out with a warm up of course, then doing sets with as much weight as you can (85% of your max) getting at least 6 reps each set. If you have to do 6 reps @ 80 pounds first then 6 reps @ 65 pounds next that's okay, your body is working overtime and much more likely to increase in your workout and build lean muscle. I find this better then doing the original 4 sets of 10 reps and really being able to do 8 sets of what you were lifting. We're a lot stronger than we think, push it to the limit and watch the muscles get bigger and bigger. Remember, no pain no gain, with a good warm up it's really easy to get in get out and feel your muscles growing.
4) Targeting Different parts of body (enhance muscle building- fat loss)
This concept is similar to super setting, usually super setting entails doing exercises after one another but this technique is more so training different parts of your body. Some bring up compound exercises- which is doing an exercise that works more than one muscle, like squats, working your core and your legs. You don't simply have to do compound workouts to target multiple body parts. E.g. Doing bench press, and then doing a set of dips. This is a great combination when done properly. Training different parts of your body pushes your body, when done right, causes your muscles to expand drastically. You want your muscles to get tired, you want to be pushing out those last few reps to where you can't finish, doing so will cause a huge oxygen surge to your muscles and help them to expand, which will increase muscle growth and help you build lean muscle. Remember you're going to feel fatigue much shorter time working out this way so make sure you fuel up before your workout.
This concept is similar to super setting, usually super setting entails doing exercises after one another but this technique is more so training different parts of your body. Some bring up compound exercises- which is doing an exercise that works more than one muscle, like squats, working your core and your legs. You don't simply have to do compound workouts to target multiple body parts. E.g. Doing bench press, and then doing a set of dips. This is a great combination when done properly. Training different parts of your body pushes your body, when done right, causes your muscles to expand drastically. You want your muscles to get tired, you want to be pushing out those last few reps to where you can't finish, doing so will cause a huge oxygen surge to your muscles and help them to expand, which will increase muscle growth and help you build lean muscle. Remember you're going to feel fatigue much shorter time working out this way so make sure you fuel up before your workout.
5) Cardio before a weight lifting session
This is helpful to building muscle because of the depletion of lactic acid after cardio. Lactic acid in our muscles triggers that our muscles are tied, they can't go anymore. When this happens our muscles create hypertrophy so in other words takes much less time to go overtime for our muscles and tear them up when cardio is performed before the weight lifting session. If your muscles can feel fatigue in only 3 sets rather than 3 workouts, that means you can capitalize with lower weight and higher reps and keep pumping oxygen into your muscles which will cause them to expand, and build lean muscle mass.This is good when lifters want to do lighter weight more reps, they will really get a good pump and chance of building lean muscle mass after they have performed some type of cardio before their workout.
The bottom line for this bodybuilder, is to get the biggest pump on, where I feel like I'm the hulk and about to rip out of my workout t-shirt. (No exaggeration.) I love this feeling. That is what this article is about. To teach the reader how to maximize muscle expansion through proper exercise, so you can build more lean muscle mass. Muscle hypertrophy is all about lifting until the lifter can't go anymore, total muscle failure. In simple terms, muscles get worked out and they get stressed to the point they can't go anymore, they tear, then they are forced to grow and come back stronger, leaner and bigger. Muscle growth occurs when you max out your muscles in a weight lifting or cardio session, and force the muscles to evolve. Check out the picture down on the right. Maxing out my muscles for the day is a very satisfying feeling. I almost get a rush when I have a good lifting session. The PUMP, the energy from a great workout, and being tired because I worked out feels good. So why would someone not want to learn about muscle hypertrophy?!
All and all. Muscle growth occurs when you rip your muscles and then as you eat and feed your muscles nutrients they grow back stronger and bigger. So the point of lifting is to rip them up as much as possible within the hour of hitting the weights, muscle Hypertrophy focuses on that. Lifting to the point muscles can't really go any further, forcing more and more oxygen into your muscles which cause them to expand and help you build lean muscle.
Please tell me what you think of my point of view on muscle hypertrophy? What should I add? I'll credit you, what did I leave out? What did you learn? Have any ideas? Thanks guys. =)
This is helpful to building muscle because of the depletion of lactic acid after cardio. Lactic acid in our muscles triggers that our muscles are tied, they can't go anymore. When this happens our muscles create hypertrophy so in other words takes much less time to go overtime for our muscles and tear them up when cardio is performed before the weight lifting session. If your muscles can feel fatigue in only 3 sets rather than 3 workouts, that means you can capitalize with lower weight and higher reps and keep pumping oxygen into your muscles which will cause them to expand, and build lean muscle mass.This is good when lifters want to do lighter weight more reps, they will really get a good pump and chance of building lean muscle mass after they have performed some type of cardio before their workout.
The bottom line for this bodybuilder, is to get the biggest pump on, where I feel like I'm the hulk and about to rip out of my workout t-shirt. (No exaggeration.) I love this feeling. That is what this article is about. To teach the reader how to maximize muscle expansion through proper exercise, so you can build more lean muscle mass. Muscle hypertrophy is all about lifting until the lifter can't go anymore, total muscle failure. In simple terms, muscles get worked out and they get stressed to the point they can't go anymore, they tear, then they are forced to grow and come back stronger, leaner and bigger. Muscle growth occurs when you max out your muscles in a weight lifting or cardio session, and force the muscles to evolve. Check out the picture down on the right. Maxing out my muscles for the day is a very satisfying feeling. I almost get a rush when I have a good lifting session. The PUMP, the energy from a great workout, and being tired because I worked out feels good. So why would someone not want to learn about muscle hypertrophy?!
All and all. Muscle growth occurs when you rip your muscles and then as you eat and feed your muscles nutrients they grow back stronger and bigger. So the point of lifting is to rip them up as much as possible within the hour of hitting the weights, muscle Hypertrophy focuses on that. Lifting to the point muscles can't really go any further, forcing more and more oxygen into your muscles which cause them to expand and help you build lean muscle.
Please tell me what you think of my point of view on muscle hypertrophy? What should I add? I'll credit you, what did I leave out? What did you learn? Have any ideas? Thanks guys. =)
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