Muscular Hypertrophy: The Science of Getting Big!

So you want to get big? Then muscle hypertrophy, or the increase in muscle size, is your primary objective. In order to maximise your gains, a basic understanding of how muscle grows requires a look at various mechanisms including, types, and training variables that influence muscle hypertrophy. I will explore these elements, shedding light on the science behind getting big and offering insights on how you can maximise your muscle-building potential. Lets get big!

Understanding Muscle Hypertrophy

Muscle hypertrophy is an adaptation that occurs in response to the specific stress of mechanical overload, typically from resistance training. When muscles face increased stress, they experience a myriad of reactions that are followed by a repair process that lead to an increase in muscle size and strength, called the adaptation process.

Hypertrophy is generally categorized into two types: myofibrillar and sarcoplasmic hypertrophy. Each type serves unique physiological functions and is achieved through different training methods, and they are both important to achieving your goals.

Myofibrillar Hypertrophy

Myofibrillar hypertrophy involves an increase in the contractile proteins found in muscle tissue, particularly within myofibrils. These structures are vital for muscle contractions, and their growth translates to enhanced muscle strength, power and size.

Training Implications

To promote myofibrillar hypertrophy, training typically focuses on heavy weights and lower repetitions as in basic strength training. Generally at around 1 to 5 reps per set, but I highly recommend focusing on the 3 to 5 range to build volume. Using longer rest periods is a must, with about 2 to 5 minutes between sets, to allow for maximum recovery. This is critical for recruiting more type II muscle fibers. Aim to lift up to 90% of your one-rep max to make significant strength gains. And don't forget about intent.

Sarcoplasmic Hypertrophy

Sarcoplasmic hypertrophy, by contrast, focuses on increasing the volume of the sarcoplasm, the semi-fluid substance surrounding myofibrils. This growth is essential for muscle endurance as it enhances the muscle's energy storage capabilities, allowing you to train harder for longer.

Training Implications

Achieving sarcoplasmic hypertrophy requires moderate weights and higher repetitions, typically between 8 to 15 reps per set at about 70-80% of your one-rep max. Shorter rest intervals, around 30 seconds to 1 minute can also be used to create metabolic stress, which is effective for building muscle endurance. Not only bodybuilders, but athletes involved in sports like running or cycling can benefit from this type of training, improving their overall stamina.

Mechanisms of Muscle Growth

Optimising your muscle hypertrophy results from several key mechanisms, all of which can and should be utilised during the training program:

1. Mechanical Tension: Lifting weights generates mechanical tension, a strong stimulus for muscle growth. Research shows that this tension activates signaling pathways that promote protein synthesis. Higher mechanical tension requires the use bigger and bigger weights . Both research and my practical experience indicates that this is the most important mechanism. You gotta lift big to get big.

   
   

2. Muscle Damage: Micro-tears in muscle fibers during lifting trigger a repair process. This leads to fibers growing back thicker and stronger. Studies indicate that moderate to severe muscle damage can result in a 10 to 20% increase in muscle cross-sectional area over time. Now the goal here isn't to maximise your DOMS, as in training to get sore, but to place sufficient stress on the muscle that you will experience mild to moderate stiffness. That said, don't be afraid of pain, Its part of the process.

   
   

3. Metabolic Stress: The buildup of metabolites during intense exercise, such as lactate and hydrogen atoms, creates cellular signalling pathways such as hormonal responses, reactive oxygen species (ROS) production and local swelling, known as the pump. These all support muscle growth. This is best achieved by embracing the burning sensation you feel when doing sarcoplasmic sets to momentary muscle failure.. Chase the pump!

   
   

Factors Influencing Muscle Growth

1. Nutrition

Nutrition is fundamental for muscle growth. A protein-rich diet supports muscle repair and recovery. The age old adage of one gram of protein per pound of body weight still holds true. The current consensus recommends between 1.6 and 2.2 grams of protein per kilogram of body weight for optimal hypertrophy. Aim for the high side. For example, a person weighing 70 kg should aim for approximately 112 to 154 grams of protein daily. Don't forget about carbs, as they are critical to building muscle. A ratio of 3:1 carbs to protein will maximise anabolism post workout.

2. Hormonal Environment

Anabolic hormones, including testosterone, growth hormone, IGF-1 and insulin, significantly influence muscle growth. These are increased via intense exercise.For example, research indicates that higher testosterone levels can facilitate a 20 to 30% increase in muscle mass. On the other side, catabolic hormones, such as cortisol, also build up during exercise, so steps must be taken to minimise catabolism. In all, a balanced hormonal environment can enhance protein synthesis, increase muscle hypertrophy and accelerate recovery.

3. Recovery

Recovery cannot be ignored when aiming to build muscle. Sufficient rest days are crucial as they allow your muscles to repair and grow. Utilise a day on and day off strategy, or better still, a properly designed training split will allow one muscle group to recover while a different group works. Quality sleep, targeting 7 to 9 hours per night, also plays a significant role in recovery and overall muscle-building efforts. The importance of sleep cannot be overstated. Muscles grow when you sleep, not when you train.

4. Training Frequency and Volume

Ideally, each muscle group should be trained 2 to 3 times per week with adequate volume for hypertrophy. A mix of compound and isolation exercises done at various rep ranges work the best in my experience. Studies show that training frequency directly affects muscle growth, with increased sessions leading to approximately 5 to 10% greater gains provided, of course, you have allowed for adequate recovery.

5. Genetics

Genetics can either facilitate or hinder muscle growth. Factors such as muscle fiber composition and individual hormonal responses can vary. For example, some people may naturally possess a higher percentage of fast-twitch muscle fibers, which are more conducive to strength gains. However, I find it best to ignore genetics (to a point) and work to maximze your gains. Let nature run its course.

Practical Applications

To effectively stimulate muscle hypertrophy, consider the following strategies:

• Incorporate Compound Movements: Exercises like squats, deadlifts, and bench presses, barbell rows and chinups are effective for maximizing muscle recruitment and increasing strength. For instance, squats engage multiple muscle groups, providing a full-body workout that can lead to better hypertrophy results. For more gains, include isolation exercises to focus on particular body parts in any given workout.

  
  

• Monitor Progress: Keeping a training log or use an app to ensure that you're consistently challenging your muscles. Track your lifts, sets, and reps over time to identify trends and modify your training protocols. Don't forget to keep progress photos and track your body composition. Muscle building happens slowly so be patient.

  
  

• Utilize Progressive Overload: Gradually increasing weights or adding sets can continually challenge your muscles. Aim to improve every week, even if it's just by small amounts.

  
  

• Prioritise Peri-workout Nutrition: Consuming a mix of protein and carbohydrates before, during, and after your workouts can optimise performance and recovery. A common recommendation is to consume a balanced meal or snack within 30-45 minutes post-exercise, known as the anabolic window. My more precise advice is to consume fast digestible carbs and protein pre-workout, the same plus electrolytes during workout and a 3:1 protein to carb ratio in the anabolic window. Liquid sources are recommended to increase nutrient availabilty, reduce bloating and maximise performance.

  
  

• Stay Hydrated: Proper hydration is essential for muscle function and recovery. It helps in maintaining performance, so aim for at least 2 to 3 liters of water daily or more if you live in a hot environment. Remember muscle is about 75% water, so hydrate, hydrate, hydrate.

  
  

Maximizing Muscle Gains

As you can see, a solid understanding of muscle hypertrophy science provides valuable insights for anyone looking to increase muscle mass effectively. By recognizing the mechanisms, types, and factors that contribute to muscle growth, individuals can tailor their training, recovery and nutrition to meet their specific goals. Whether your aim is to improve strength, boost endurance, or enhance aesthetics, applying these principles will guide you toward achieving your fitness objectives.

If you got a question just shout it out in the comments. If you need my help maximizing your gains, just book a call with me to see if I can help!

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References

1. Schoenfeld, B. J. (2010). "The mechanisms of muscle hypertrophy and their application to resistance training." Journal of Strength and Conditioning Research, 24(10), 2857-2872.

   
   

2. Phillips, S. M., & van Loon, L. J. (2011). "Dietary protein for athletes: From requirements to metabolic advantage." Applied Physiology, Nutrition, and Metabolism, 36(5), 647-663.

   
   

3. Zourdos, M. C., et al. (2016). "The effects of daily undulating periodization on muscular strength and hypertrophy." Journal of Strength and Conditioning Research, 30(3), 905-913.

   
   

4. Tipton, K. D., & Wolfe, R. R. (2001). "Protein and amino acids for athletes." Journal of Sports Sciences, 19(1), 69-82.

   
   

5. Krieger, J. W. (2010). "Single versus multiple sets of resistance exercise: A meta-regression." Journal of Strength and Conditioning Research, 24(4), 1150-1159.