What is hypertrophy training? It is a form of training where the goal is to increase the physical size of your muscles and cells. And this can be done through weight-training and body weight workouts. To increase the size of your muscles there are two things that need to happen. And that is a higher consumption protein and adding more resistance training to your workouts.
What is hypertrophy training? iStock-photo credit: Stock Rojo Verde Y Azul
Some of the benefits of resistance training are:
• Improved bone density
• Higher resting metabolic rate
• Lower Body fat
• Increase strength levels
• Increased lean muscle mass
• Reduction in chronic health issues such as heart disease, diabetes, obesity, arthritis, etc.
The amount of volume that you lift while you are weight-training will determine your hypertrophy gains. Interesting enough studies have shown that regardless of the amount of volume you lift whether it is high or low your hypertrophy still happens.
If your focus is on increasing your strength, then the appropriate reps would be around 1 to 5 reps for about 85% of your 1 rep maximum. If your goal is focusing on hypertrophy, then your rep range would be around 6 to 12 reps at 75% to 85% of your 1 rep maximum.
The average rest period when working out if you are in the hypertrophy phase is 60 to 90 seconds. The average rest period if you are in the strength training phase is 3 to 5 minutes. The average sets per exercise for hypertrophy training are 3 to 5 sets. And the average sets per exercise for strength training are 4 to 6 sets per exercise.
Some common compound exercises for hypertrophy training are squats, bench press, deadlift, shoulder press, etc. You are at a higher risk of injury if you are doing more strength training as opposed to hypertrophy training.
The Bottom Line is hypertrophy training when you are focusing on increasing the physical size of your muscles and cells.
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References
1) Carvalho L, Junior RM, Barreira J, Schoenfeld BJ, Orazem J, Barroso R. Muscle hypertrophy and strength gains after resistance training with different volume-matched loads: a systematic review and meta-analysis. Appl Physiol Nutr Metab. 2022 Apr;47(4):357-368. doi: 10.1139/apnm-2021-0515. Epub 2022 Jan 11. PMID: 35015560.
2) Hart PD, Buck DJ. The effect of resistance training on health-related quality of life in older adults: Systematic review and meta-analysis. Health Promot Perspect. 2019 Jan 23;9(1):1-12. doi: 10.15171/hpp.2019.01. PMID: 30788262; PMCID: PMC6377696.
3) Hughes DC, Ellefsen S, Baar K. Adaptations to Endurance and Strength Training. Cold Spring Harb Perspect Med. 2018 Jun 1;8(6):a029769. doi: 10.1101/cshperspect.a029769. PMID: 28490537; PMCID: PMC5983157.
4) Krzysztofik M, Wilk M, Wojdała G, Gołaś A. Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. Int J Environ Res Public Health. 2019 Dec 4;16(24):4897. doi: 10.3390/ijerph16244897. PMID: 31817252; PMCID: PMC6950543.
5) Krzysztofik M, Wilk M, Wojdała G, Gołaś A. Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. Int J Environ Res Public Health. 2019 Dec 4;16(24):4897. doi: 10.3390/ijerph16244897. PMID: 31817252; PMCID: PMC6950543.
