HYPERTROPHY
Hypertrophy means increase in size of muscle cell due to increasing bulk of cellular contents(such as mitochondria,ribosomes,matrix,cytosol,etc).While there are few theories and researches which say that muscle could also grow by Hyperplasia (Increase in number of muscle cells).
Hypertrophy training is therefor used to increase size of muscle.
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| Hypertrophy trained bodybuilder |
As in case of biceps,we want to increase the bulk of bicep using some basic and advanced tricks.
Training Regimen:
Following the factors we are gonna discuss for GAINING MASS or SIZE of Muscles:
1.Rep Range.
2.Tempo.
3.Sets per session.
4.Rest between Sets.
5.Days per week.
6.Types of exercises.
1.Rep Range:
The best Rep Range for hypertrophy is 8-12,the sweat spot is 10 reps.But these reps should not be low quality reps(like you just go through in high speed without mind-muscle connection).Instead these 10 reps should be quality reps with proper mind-muscle connection and focus.
2.Tempo:
As discussed earlier mind-muscle connection and focus is most important is hypertrophy training as we need activate the muscle most and we have to take most out of muscle to torture it.Torturing muscle by slowing down tempo is advanced technique in bodybuilding that initiates muscle to recruit most muscle fiber and this metabolic tension on muscle causes it to pump blood(Edema) to that specific muscle and after recovery we see massive size gains.To optimize Hypertrophy we need to slow down tempo of concentric phase to 1 second but eccentric phase to 2-4 seconds.So each rep will take 3-5 second at least.
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| Tempo for hypertrophy |
3.Sets per session:
For hypertrophy,the sets per session should be 2-4,not more than 4 because if you increase number of sets ,you would ultimately tire out before completing session because of quality reps for slow tempo and vice versa(to complete session you will sacrifice quality of reps),that is why you should keep number of sets per session below 4.
4.Rest between Sets:
Rest between Sets for Hypertrophy Training is 2 min between every set so you can put stress on muscle within short time ,so it responds to grow.
5,Days per week:
For hypertrophy you can retrain your muscles after 24 hours(daily) but if you feel not recovered ,you can wait for 48 hours to recover before training.So 3-5 times per week is good for hypertrophy.
6.Types of exercises:
Exercises for hypertrophy are different from exercises for hypertrophy.In hypertrophy we focus on isolation exercises to focus specifically on the muscle we wanna make larger.
Isolation exercises for Biceps are Concentration curls,Spider Curls,Preacher Curls,etc.
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Concentration Curls |
Results:
After 40-45 Days you will gain 100% more muscle mass than before,that if you are taking enough protein.To know daily requirements of Protein visit Protein Required For Bodybuilding.You can also know about Foods which provide you with enough Protein,in that article.
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