HYPERTROPHY: tHE FORMULA fOR OPTIMAL MUSCLE GROWTH > 자유게시판

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What is hypertrophy and why is it such a hot topic? Discover why anyone serious about building strength is tapping into this trending science. Learn more which exercises create the best hypertrophy response, plus how much load and how many reps will create the perfect storm for hypertrophic muscle growth. Growing muscle is a critical part of any exercise routine. Having the optimal amount of muscle makes us stronger and more powerful. When we build muscle it allows us to protect our joints, be Read more active, and even helps us control weight gain by absorbing more calories at rest. There are many different ways to grow muscle. At one end of the scale there is high repetition lower weight resistance training - a winning formula for boosting strength, fitness and metabolism. And at the other end of the scale is pure strength building, which uses hypertrophy to spark significant muscle growth. What makes hypertrophy different from traditional strength training? Hypertrophy is what occurs when the rate of protein synthesis within the muscle is greater than the rate of decay.

It’s the result of either metabolic stress or muscular tension. Metabolic stress is born from exercising at intensity. At high intensity, we are unable to use our oxygen pathways to deliver the energy required for a set of exercises, so we turn to our anaerobic pathways, which produce metabolites. These metabolites (like lactate, hydrogen ions, inorganic phosphate, and creatine) release muscle-building hormones such as growth hormone and testosterone. Muscular tension is when resistance training creates localized damage to muscle tissue. This ‘myotrauma’ sparks an acute inflammatory response to stimulate repair. This repair process can increase the number of myofibrils and make muscles larger. How long does it take for hypertrophy to begin? Traditional thinking is that the optimal hypertrophy response comes from doing 3-4 sets of 6-12 repetitions (with 60-90 seconds rest between sets). However, research is starting to question this. One study split male participants experienced in resistance training into two groups; low load resistance training (25-35 reps) and high load resistance training (8-12 reps).

They trained three times a week on non-consecutive days working all the major muscle groups with three sets of seven different exercises. After eight weeks, both groups experienced significant hypertrophy in the biceps, triceps and quadriceps with no significant difference noted between the groups. With this in mind, a mix of repetition ranges with phases of heavier loads followed by phases of lighter loads may help maintain training variety and assist in the periodization of exercises. Does hypertrophy only happen when you lift heavy weights? Many consider performing a set of exercises to the point of failure as ideal for optimizing muscle growth. This is because as muscles approach the point of failure, extra motor units are recruited, which provides an additional stimulus for the hypertrophy of more fibers. But this theory is also being called into question. Studies show you can still see a hypertrophic effect with a degree of fatigue, not complete failure. This again indicates that a mixed approach may be best.

It may also help avoid burnout problems related to consistent training at high intensity. When you talk about the amount of weight you lift it’s called load. Load is most commonly measured as a percentage of 1RM (the maximum amount of weight you can lift for one rep). Each of these ranges involves different energy systems and affects the neuromuscular system in different ways, impacting the extent of the hypertrophic response. What are the best exercises for hypertrophy? Multi-joint free weight exercises, like squats, are always a winner as they recruit more muscles and have been shown to create a larger response of anabolic hormones, such as growth hormone and PrimeBoosts.com testosterone. A squat can recruit a whopping 200 muscles, so it creates a metabolic demand much greater than with a single joint leg extension. Single-joint exercises can also be valuable. These exercises, Check this out such as bicep curls, can be useful to focus on under-developed areas which may be dominated by other muscles in multi-joint exercises.