Hypertrophy Training – Strength Training for Muscle Mass Development
Hypertrophy training is a type of strength workout aimed at triggering muscle hypertrophy and promoting muscle growth. This form of physical activity is practiced by bodybuilders and athletes who want to increase their muscle mass. It is a specific training plan where systematically increasing the load is key. What is hypertrophy? How does hypertrophy training work? What are the rules of hypertrophy-focused workouts? Which exercises are most effective for building muscle size?
Table of contents
What is muscle hypertrophy?
Hypertrophy comes from the Latin word “hypertrophia”, meaning “overgrowth.” It is a physiological phenomenon that allows muscle tissue volume to increase as a result of individual muscle cells enlarging – the size of the cells grows, but their total number does not increase.
There are two main types of muscle hypertrophy:
- sarcoplasmic hypertrophy, also called structural hypertrophy, which is based on an increase in the volume of the intracellular fluid of the muscles (sarcoplasm) – non-contractile elements such as glycogen, collagen, water, and minerals. Structural hypertrophy occurs as a result of performing a high number of repetitions with lower weight, providing a visual effect of larger muscles, often called the “pump” after training.
- myofibrillar hypertrophy, also known as functional hypertrophy, characterized by an increase in the size of individual muscle fibers – the contractile elements of muscles – leading to a denser muscle structure. Functional hypertrophy can occur from strength training with heavier weights and fewer repetitions.
Both types of hypertrophy complement each other, enabling overall muscle development and growth.
Factors influencing muscle hypertrophy
Hypertrophy is the process that leads to an increase in muscle mass, and it is the result of strength training influenced by several factors. Key elements for effective hypertrophy include:
- a proper diet, individually adjusted to the athlete’s needs, designed for mass gain,
- an appropriate physical activity plan, with optimal training frequency and intensity, and progressive overload,
- adequate recovery.
Internal factors also matter, such as hormonal processes and genetic predisposition. Additionally, three main mechanisms contribute to muscle hypertrophy:
- mechanical tension – occurs when muscles are subjected to forces from external loads like barbells or resistance bands, with intensity increasing through progressive weight increase,
- muscle fiber micro-tears – a crucial element of muscle growth; damaged fibers repair and strengthen during the body’s anabolic processes after training, providing the stimulus for increased strength, endurance, and size,
- metabolic stress – may occur from prolonged activity with lighter loads, stimulating muscles by limiting oxygen availability, which can increase the body’s hormonal response.
Hypertrophy training - what is it? How does it work?
Hypertrophy training is strength training designed to increase muscle volume by enlarging muscle fibers and, to some extent, their number. The main principle is gradually increasing the load, which supports muscle growth along with strength and endurance gains.
Before starting hypertrophy training, a proper warm-up is essential to prepare muscles for the upcoming effort. After the workout, stretching should be performed to help the body recover.
In hypertrophy training, the focus should be on progressive overload and increasing single-set weights, while slightly reducing rest time between sets. Training volume should be matched to the athlete’s experience level, exercise intensity, and chosen workout program. It’s also important to keep muscles under tension for a prolonged period in each set, which can be achieved by controlling exercise tempo.
Compound exercises should be prioritized, as they engage multiple muscle groups, and rest between training sessions should generally not exceed 48 hours.
Hypertrophy training - effects
To achieve muscle hypertrophy, progress must be made from session to session, making systematic load increases crucial while reducing repetitions. This approach boosts production and activity of insulin-like growth factor, enhances muscle protein synthesis, and increases selective prostaglandin activity.
Hypertrophy training methods also help achieve a positive nitrogen balance, promoting anabolic processes and the growth of new muscle cells.
Training plan - muscle hypertrophy. Example workout plan
Hypertrophy training can seem complex, so consulting an experienced trainer beforehand can help in choosing exercises and loads tailored to the athlete’s abilities.
An example hypertrophy training session:
- 10-minute full-body warm-up.
Main workout:
- Barbell squats – 4 sets of 6 reps, 2 minutes rest.
- Dumbbell bench press – 4 sets of 6 reps, 2 minutes rest.
- Dumbbell rows – 3 sets of 7 reps, 1 minute rest.
- Hanging leg raises – 3 sets of 10 reps, 1 minute rest.
- Pec deck fly – 4 sets of 8 reps, 1 minute rest.
- Deadlift – 3 sets of 7 reps, 1 minute rest.
- 5-minute stretching session.
Understanding hypertrophy mechanisms, along with a well-adjusted diet and workout plan, can effectively stimulate muscle growth and help achieve desired results. However, regular training and persistence are essential.
Hypertrophy training - contraindications
Hypertrophy training is recommended for athletes aiming to increase muscle mass and develop muscle size. Its safety and effectiveness depend on many factors.
There are certain cases where this type of training is not advised – such as individuals recovering from surgeries, those with recent musculoskeletal injuries, people with cardiovascular conditions, and athletes with spinal disorders. If in doubt, it is best to consult a doctor before starting hypertrophy-focused workouts.
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