You’ve probably already heard the term “hypertrophy” before. It’s all over social media, gym, and anywhere where muscle building is the goal.
Hypertrophy is the physiology of gains. It is just the scientific term for “building muscle” – it describes the process of tissue stimulation and repair. In short, hypertrophy is the process of building muscle. And the principle is simply (as you should already know it):
- Lift progressively heavier weights
- Create a calorie surplus
- Get enough rest
This way, your body will build larger and stronger muscles to cope with the increasing loads. So, if you want to supersize your gains, you need to know more about hypertrophy training.
How To Achieve Hypertrophy?
As said, hypertrophy simply describes the growth of muscle cells through exercise, rest, and food. When we’re training, we create tiny micro-tears on our muscles. Then we recover, repairing those minor tears. The muscles re-grow bigger and stronger in order to resist the stress of weight lifting.
The reason we have more testosterone and growth hormones when we’re working out is that muscles are made of fibers that are “torn” during the trauma of exercising. The immune system triggers a response to start repairing those damaged muscle fibers. Considering that it needs more hormones and growth factors to achieve it, the body starts releasing them accordingly. Those hormones and factors boost the creation of protein molecules that repair the injured tissues, while growth factors thicken the muscle fibers. This entire process is protein synthesis, ending up with larger and stronger muscles.
However, not all lifting results in hypertrophy. While some levels of hypertrophy will occur with almost all types of lifting, some are more beneficial than others for hypertrophy. The reason is simple. If you’re building strength, you’re likely to focus on heavy weights and low reps. If training for endurance, you’ll probably do low weights and high reps for performance.
The hypertrophy is somewhere in the middle. That’s because to “tear” as much, as deep, and as many muscle fibers (so they can grow back thicker and bigger), you need a balance of weights and reps. Otherwise, you won’t “reach” so many muscle fibers or not so deep and/or wide. Therefore, not as much hypertrophy.
What is Hypertrophy Training?
Hypertrophy training is focusing on maximizing muscle growth. It doesn’t focus as much on endurance or strength – specifically on muscle growth. This is the type of training that bodybuilders use in order to grow as big and as thick muscles as possible. However, it is different from athletes or powerlifters who usually opt for different training methods.
You’ll need a mix of compound and isolation exercises in order to make sure you work multiple muscle groups. The compound exercises will start a powerful hormonal response post-resistance training. The isolation exercise will offer a more targeted volume to a specific muscle, such as your biceps.
When hypertrophy training, there are a few things you should consider. All the things I will share are based on research (and anecdotal reports from pro bodybuilders).
- Volume. Higher training volumes are necessary to maximize anabolism (muscle building). Multi-set protocols will help high-resistance training volumes optimize hypertrophic training.
- Frequency. It is important to pay attention to the number of times a muscle is worked a week. Split routines will help you work out a muscle more often each week.
- Rest. Rest could be even more important than you may think. Experts suggest having at least two minutes rest between compound moves and about 30 to 90 seconds for isolation moves.
- Load. I guess it’s obvious that the intensity of the lift is vital. It is considered the most essential factor in the hypertrophy response. However, you shouldn’t lift heavy 24/7.
Unfortunately, each person has a limit to the amount of muscles they can gain. And this limit can be very different. The main factor that determines how much muscle you can build depends on your genetics. You still need to train hard, eat well, get enough sleep, and manage stress if you want to achieve any gains and maximize your hypertrophy, getting closer to the limit.
The point is – we understand that this is not fair, to say the least. While some build muscle by “looking” at dumbbells, others work out hard for years without as much results. For this reason, anabolic steroids are so helpful.
They are not only going to help you achieve your hypertrophy goals way faster, easier, and more efficiently, but they can help you gain more results than you ever could naturally. In short, anabolic steroids will get over the genetic limit. You just have to make sure you buy quality anabolic steroids. For this reason, you should check our inventory at Supps-For-Life.to. We promise quality stuff only for the best prices.
Still, you need hypertrophy training, eating well, managing stress, and high-quality sleep. Anabolic steroids are the hormones that make the process of hypertrophy easier, faster, and over the limits. They are “connecting” the foods you eat with the muscles you’ve worked out in the gym while you sleep. Without some of the basic factors for hypertrophy (sleep, food, training), you can’t achieve any results with any products.
Difference Between Working Out For Strength, Endurance and Hypertrophy
Each of these training sessions is focused on various weights. While the weights are different based on your current condition, they tend to be very heavy for strength, barely heavy for endurance, and moderately heavy for hypertrophy.
Moreover, strength training focuses on the 1-5 reps range with long rests. Endurance training focuses on at least 20 reps range with short rests. Hypertrophy training usually focuses on 8-15 rep ranges with moderate rests.
These are just the basic differences, among others!
Maximize Hypertrophy Gains
To start hypertrophy, you need a balance between training, nutrition, and recovery. You are shifting damages to your muscle fibers so your body can repair them bigger and thicker. To do that, you need to know how to train, what to eat, and to rest (recovery!).
You’ll need to challenge your muscles with progressive overload. You need to slightly increase the strain placed on the muscle than you did the previous week or session. For example, if you squatted 100 kg for ten reps last week, I recommend doing 11 reps this week, it’s a significant stimulus! Or keep ten reps but go for 105-110 kg. Also, target each muscle group twice per week with 2-3 days rest between.
You’ll also need to make sure you’re hydrated and that you eat enough calories with a correct balance of macronutrients and enough micronutrients. Eat in surplus – around 500 calories per day.
And don’t forget that rest is crucial for hypertrophy. You can’t grow muscles if you’re not recovering. In the end, going to the gym is very important, no doubt. But you’re only for a fraction of your time per week if compared to the time you’re not in the gym. What you do outside the gym will make a huge difference, be sure about it!
Examples of Exercises for Hypertrophy
Remember these are just some examples. There are so much more. You need a proper form and proper weights. Moreover, you may make some adjustments because, after all, we’re all different. Go for whatever works best for you.
- Dumbbell Lateral Raise – 3 sets, 12-15 reps. 60-second rest in-between sets
- Back Squat – 4 sets, six reps. 90-second rest in-between sets
- Flat Dumbbell Bench Press – 4 sets, six reps. 90-second rest in-between sets
- Chest-Supported Dumbbell Row – 3 sets, 15 reps. 60-second rest in-between sets
- Barbell Romanian Deadlift – 3 sets, eight reps. 90-second rest in-between sets
- Neutral Grip Pull-up – 3 sets, AMRAP. 90-second rest in-between sets
- Bulgarian Split Squat – 3 sets, ten reps. 60-second rest in-between sets
- Incline Dumbbell Curl – 3 sets, 10-12 reps. 60-second rest in-between sets
- Hanging Leg Raise – 3 sets, 10-15 reps. 45-second rest in-between sets
- Lying EZ Bar Skullcrusher – 3 sets, 10-12 reps. 60-second rest in-between sets
- Seated Calf Raise – 3 sets, 15-20 reps. 45-second rest in-between sets
Maximize Your Hypertrophy Training
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