Hypertrophy and Strength Training

What is Hypertrophy Training?

Hypertrophy training focuses on resistance exercises designed to increase muscle size.

While strength training may not specifically target hypertrophy, studies show that it helps preserve muscle mass as one grows older and can enhance muscle growth at any stage of life (source).

Options for Strength Training

There are several ways to engage in strength training, including:

· Bodyweight exercises (e.g., push-ups, pull-ups)

· Cable suspension training (e.g., TRX exercises)

· Free weights (e.g., dumbbells, barbells)

· Resistance bands

· Weight machines

What are Compound Movements?

Compound movements target multiple muscle groups simultaneously, making them efficient and effective.

These exercises strengthen major muscles while also engaging smaller stabilizing muscles.

In the long run, one would need to include some variations of isolation exercises to strength the small muscles as they might become a limiting factor to as the compound movements’ weight become heavier.

Examples of Compound Movements:

· Squats

· Deadlifts

· Bench Press

· Shoulder Press

What is Cardiovascular Training?

Cardiovascular (cardio) training improves heart and lung health. Think of cardio for the heart like hypertrophy for muscles.

Types of Cardio Training:

1. Zone 2 Cardio

o Exercise intensity where you can speak but struggle to maintain a full conversation.

o Examples: brisk walking, light jogging, or cycling at a moderate pace.

2. VO2 Max Cardio

o High-intensity training aimed at maximizing cardiovascular efficiency.

o At this intensity, speaking becomes nearly impossible, and exercises cannot be sustained beyond 2 minutes.

o The exercises here generally involve making the zone 2 variations much harder and demanding.

Examples of Zone 2 Cardio:

· Brisk walking

· Light jogging

· Walking uphill

· Cycling at a moderate pace

· Skipping rope

Best Exercises for Hypertrophy

To maximize muscle growth, focus on compound movements first and then add isolation exercises for smaller muscle groups.

Recommended Isolation Exercises:

· Lateral Raises

· Triceps Extensions

· Bicep Curls

· Hamstring Curls

Sample Workouts for Hypertrophy

Here’s a simple hypertrophy-focused workout split:

Push Day (Chest, Shoulders, Triceps)

· Bench Press: 3 sets x 6–10 reps

· Incline Dumbbell Press: 3 sets x 6–10 reps

· Overhead Shoulder Press: 3 sets x 6–10 reps

· Tricep Pushdowns: 3 sets x 10–12 reps

· Lateral Raises: 3 sets x 12–15 reps

Pull Day (Back, Biceps)

· Deadlifts: 3 sets x 5–8 reps

· Pull-Ups or Lat Pulldown: 3 sets x 6–10 reps

· Barbell Rows: 3 sets x 8–12 reps

· Dumbbell Bicep Curls: 2 sets x 8–10 reps

Leg Day (Quads, Hamstrings, Glutes, Calves)

· Squats: 4 sets x 6–10 reps

· Romanian Deadlifts: 3 sets x 8–12 reps

· Hamstring Curls: 3 sets x 10–12 reps

· Walking Lunges: 3 sets x 12–15 reps (per leg)

· Standing Calf Raises: 4 sets x 15–20 reps

Nutrition and Protein for Muscle Growth

Proper nutrition is just as important as training. Consider the following:

· Protein Intake: Aim for 0.8–1.2 grams of protein per pound of body weight. Include high-quality protein sources such as eggs, lean meats, tofu, and legumes.

· Carbohydrates: These are essential for energy during workouts. Include whole grains, fruits, and vegetables in your diet.

· Healthy Fats: Don’t neglect fats; they help in hormone production. Opt for nuts, seeds, avocado, and olive oil.

· Hydration: Drink enough water throughout the day, especially before and after workouts.

· Meal Timing: Eating a balanced meal with carbs before the training session and protein after the session.

Recovery Techniques for Optimal Muscle Growth

Recovery is crucial for muscle repair and growth. Here’s how you can enhance it:

· Stretching: Perform dynamic stretches before workouts and static stretches after to improve flexibility and prevent injuries.

· Foam Rolling: Helps reduce muscle tightness and soreness. Roll out key muscle groups after workouts.

· Sleep: Aim for 7–9 hours of quality sleep per night, as this is when most muscle repair occurs.

· Active Recovery: On rest days, do light activities like walking, yoga, or swimming to promote blood flow.

· Observe Rest days: Taking rest days after every workout or after every two days of consecutive workout.

· Supplements: Consider creatine or protein powder if you’re not meeting your protein needs through diet alone.

What is the Right Gym Schedule?

For most people, a 3 or 4-day-per-week hypertrophy-focused split is sufficient to see progress. Key factors include:

· Progressive Overload: Gradually increase weight or repetitions.

· Repetition Range: Aim for 6–12 reps per set. If 12 reps feel too easy, increase the weight.

· Sets: Perform 2–3 sets for upper body exercises and 3–4 sets for lower body exercises, as lower body muscles often require more volume.

· Failure Training: Beginners don’t need to train to failure. For intermediate and advanced individuals, training to 1–2 reps short of failure or total positive muscle failure can be beneficial.

Does the Body Lose Muscle Over Time?

Yes, muscle loss can occur due to:

· Disuse: Muscles atrophy when not used regularly.

· Sarcopenia: Age-related muscle loss, which can be mitigated with resistance training and adequate protein intake.

Benefits of Building and Maintaining Muscle

1. Combating chronic diseases

2. Strengthening bones

3. Managing body weight

4. Enhancing quality of life

5. Improving cognitive function

Key Takeaways;

· If you have a chronic condition, are older, or are recovering from illness/surgery, consult your doctor before starting any training program.

· Always warm up and cool down to avoid injuries.

· Listen to your body and incorporate rest days (2–3 rest days per week work well for most).

· Prioritize proper technique over heavy weights or high repetition counts.

· For hypertrophy, aim for 2–3 sets per exercise, training 1–2 reps short of failure, and progressively increase your workload.

· The supplementation are not a must and should only be taken to complement and not treated as a substitute for dietary protein.

You may also want to read:

What Are the Different Types of Diets Today?

What are the five pillars of health?

Disclaimer

This content is for informational purposes only and should not replace medical advice from a healthcare professional.