Hypertrophic training – what is it and what is it about?


Hypertrophic training is based on the principles of hypertrophy physiology, which was first discovered during laboratory tests. These principles were then combined into a specific method of mechanical muscle loading in order to induce hypertrophy. Find out what is and what is hypertrophic training!



What is muscle hypertrophy?

Hypertrophy is a phenomenon of increasing the volume of tissues due to the expansion in the component cells. It differs from hyperplasia in that during proliferation, the cells increase their amount, which is more or less the same size.

Muscle hypertrophy is the process of “adding muscles”. For many years, people have tried to divide it into two kinds of myofibrillar and sarcoplasmatic. In the simplest sense, myofibrillar refers to the increase in the size of muscle fibers, and sarcoplasmic to increase the volume of fluid in the muscles. It is better known as the “muscle pump”. This term refers to the fluid around the muscles, which consists of water, minerals and carbohydrates (glycogen).



However, Dr. Stuart Philips, one of the most renowned scientists in the field of muscle building, says that you really do not have to worry about distinguishing types of muscle growth. This is because factors that lead to building larger biceps or larger leg muscles are interrelated. In other words, when the fibers grow, the muscles also grow. Research has shown that muscle size (myofibril growth) does not remain at rest with increasing sarcoplasmic growth. So instead of combining how to increase the size of your body or check what type of fibrin to attack, it’s better to get a comprehensive approach to the main factors that lead to increased weight.


Hypertrophic training – introduction

Hypertrophic training is, according to some, the only painless way to increase muscle mass. Thanks to the use of advanced training methods, you can achieve both the addition of muscle mass and reduction of body fat without damaging your body, which usually ends in pain. One of the easiest ways to shorten the time spent on exercises and to increase the challenges during hypertrophic training is to smartly match programs and sets of exercises. This type of training must be frequent, gradually overload muscles and be strength training.


What is hypertrophic training?

The approach to building mass here is slightly different than in classic assumptions. In hypertrophic training, each muscle group should be trained for approximately 2 days. We focus on a smaller one-off load of a given group, while reducing the time of renewal. In this type of training, exercises such as rowing, squats, bench press, exercises on the bar and extracts are used. The maximum interval between hypertrophic training should be 48 hours.


Above all, it is important to achieve progress from training to training. Therefore, each time you should increase the load, while reducing the repetition. This will avoid overloading the muscles. Such a distribution of training is called strategic planning, thanks to which the best results will be achieved. In addition, the system of combining exercises every two days, with increasing weight causes shock for the body. It influences the increase in the production and activity of insulin-like growth factor, selective prostagland processes and the increase of muscle protein synthesis. The level and activity of these factors returns to normal after 48 hours. Therefore, by practicing successive parts of muscles, we keep the effect of hypertrophy much longer every two days. What’s more, with cyclical shock of muscle fibers, we achieve a positive nitrogen balance by this method,which is necessary for the growth of new muscle cells and the maximum use of the anabolic potential. We can never forget about the warm-up preceding the hypertrophic training, which is necessary to properly prepare the muscles for the effort.


Hypertrophy is a very complex process, thanks to which the body can be practiced on relatively small weights in the long run or heavy weights in a short dynamic training. It is important to properly prepare a training plan and it is best to get the help of a professional here. The personal trainer will arrange the appropriate training and will supervise its implementation.

Posted on: November 22, 2018

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