You may be surprised to learn that most weight training exercises are not specifically focused on muscle growth.
Crazy, right? If you’re looking for bigger muscles, Hypertrophy offers a scientific basis for achieving your goal quickly.
What Is Hypertrophy?
Hypertrophy is a fitness practice focused on increasing the size of skeletal muscles by increasing the size of the cells that make up the muscle tissue. It is based on the following scientific principles:
- Mechanical load
- High Frequency Principle
- Progressive Load
- Strategic Deconditioning
These principles are quite technical but, together, they create optimal conditions for cell protein and muscle fiber growth.
How Long Has Hypertrophy Been Used In Fitness?
Hypertrophy, as a scientific process, has existed… well, forever. Its hype as the best way to build bigger muscles has been a more recent occurrence, with much interest since 2015. In 2019, Hypertrophy received quite a bit of national press and continues to grow in popularity.
Understanding More About Hypertrophy
Hypertrophy is a type of strength training focused in basic compound movements. It includes certain principles that you won’t find in more common strength training. For instance, to practice Hypertrophy, you must add weigh each and every time you perform an exercise.
Still, Hypertrophy works because it is based in science. It’s not really about how much weight you’re lifting, but how you lift.
Preparation for the Exercise
Be sure to hydrate before you begin a Hypertrophy workout. You may want to eat protein and carbohydrates in the twelve hours prior to your workout, as well.
Remember to start by stretching or completing a brief warmup.
How To Undertake A Hypertrophy Fitness Regimen
For best results, train each muscle in your body every 48 hours (about three days per week). Increase the weight used with every single workout. Every two weeks, decrease the amount of reps you do. Always decondition muscles before doing an exercise again.
To maximize muscle growth – and to ensure you are lifting in a safe manner with proper form – focus on lifting slowly and deliberately. If you’re new to strength training, you may want to begin by using just your own body weight in order to master the technique of each lift before adding weight.
Benefits Of Hypertrophy
The most obvious benefit of this type of strength training is that it produces larger muscles, and this is typically why someone begins a Hypertrophy regimen.
An equally important benefit is that, since it is grounded in hard science, it is a reliable and efficient way to grow muscles quickly.
As with any weight training regimen, Hypertrophy also leads to increased strength and athletic performance.
Hypertrophy workout sessions should be no longer than about 30-40 minutes.
In addition to weight training, some practitioners of Hypertrophy combine it with principles of diet and nutritional supplements, as well. Since Hypertrophy is gaining increased traction in fitness circles, there is more research being conducted on the best recipe of movements, food and supplements. In the future, it is likely that new guidance will be added to Hypertrophy best practices.
If your main fitness goal is to build bigger muscles, Hypertrophy is the number one fitness regimen that will help you look jacked ultra-fast.