Hypertrophy is something most people looking for to sign up gym. It is nothing but muscle mass gain as a result of weight exercise. Hypertrophy is something that occurs both at the muscular and cellular levels. For this generation of new muscle tissues to occur it is necessary to have a stimulus and a diet according to the objective.
In this article we will tell you everything you need to know about hypertrophy and what are the best tips for it.
What is hypertrophy
Muscular hypertrophy is the increase in the size of a muscle or its cross-sectional area attributed an increase in the size or number of myofibrils. These myofibrils are composed of actin and myosin. They are located inside a given muscle fiber. It can be produced in both type I and type II muscle fibers. It occurs to a greater extent in those of the second type.
should be borne in mind that for an increase in muscle tissue to occur it is necessary to have an energy surplus. This energy surplus is achieved with a higher calorie intake than is spent daily. This is known by the name of caloric surplus. The calories we eat daily rooms that support a person’s nutrition. Because of our daily physical activity, at our height, age, weight, etc. We have a caloric expenditure that we must cover. If that caloric expenditure is compensated with a higher calorie intake steadily over time, we will achieve the ideal conditions for an increase in muscle mass.
It must be understood that the body does not understand what kind of exercise we are doing, but about stimuli. We not only need a surplus of energy sustainably over time, but also give sufficient stimulus to the muscle to generate hypertrophy.
Benefits of hypertrophy
There is a strong correlation between the cross area of the muscle and muscle strength. This means that the more muscle mass we have a greater potential is created in order to develop more strength. Having increased strength, training and muscle mass have a positive effect on body composition. In this way, we address two of the three factors that include energy expenditure. This energy expenditure is due to the following points: metabolic rate at rest, physical activity and thermal effect of food.
By constantly entering force we are causing the increase in energy expenditure not only during the exercise, but in the hours after the activity. In addition, the amount other to fat-free accounts for approximately 70% of an individual’s metabolic rate at rest. Therefore, by having an increase in muscle mass we result in the increase of basal metabolic rate at rest. That is, a person with a greater amount of muscle mass will have to eat more calories in order to maintain these muscles and their body weight.
Body composition is measured as a fat-free percentage versus fat mass. An individual’s body fat percentage can be decreased if hypertrophy is worked very well.
Working the muscles
The three main factors that generate hypertrophy in the body are the following: mechanical stress, muscle damage and metabolic stress. The degree of mechanical stress of a strength training session is determined by the intensity and time under stress. When we talk about intensity we mean the amount of load we are lifting in the exercises. The time under tension this duration has the applied load. The higher both are, the greater amount hypertrophy is given. However, it is necessary to take into account the degree of fatigue. We must choose the exercises and the necessary load to optimize the radius of stimulus and fatigue.
Strength training creates an overload situation causing some muscle damage and an inflammatory response. This potentiates the release of various growth factors. On the other hand, metabolic stress are foot training programs that depend heavily on the anaerobic system. This is how the pH level decreases and the breakdown of muscle fibers is caused.
There are several ways to provoke hypertrophy by performing exercises. Multiple series with moderate loads can be used in a range of repetitions of 6-12 with a percentage of 65 -85% 1RM. The 1RM is the mass repetition that we can perform with a certain load. That is, the maximum weight we can lift at a repetition. It can also stimulate metabolic stress with rest periods of approximately 60 seconds creating a greater increase in testosterone in growth hormone. These two hormones belong to the group of primary anabolic hormones.
On its counterpart, if we analyze heavy loads in a range of repetitions of 1-5 with a percentage of 1RM greater than 85% and with longer breaks of 2-5 minutes can also perform hypertrophy. On the other hand, if we work at an MRI of less than 65% and with more than 12 repetitions with short rest periods of approximately 30 seconds we can also generate hypertrophy.
Finally, muscle tension, damage and metabolic stress causes some anabolic response that stimulates recovery to return the body to homeostasis. After homeostasis supercompensation occurs. It refers to increasing the body’s ability to manage the stress of training. Simply, the body is able to repair all its tissues above the previous capacity so that the same training does not cause the same amount of damage. In this way, positive adaptations are achieved on a continuous basis.
Training Scheduling
The training schedule should take into account all the variables of the training. That is, progress should be systematically modified by modifying the training variables that are frequency, volume, intensity, rest periods and selection of exercises. El training volume in the most commonly adjusted variable.
I hope that with this information you can learn more about hypertrophy and how it takes place.
