Hypertrophy It is a biological term related to others the expansion of the organs or tissue of its cells. In Fitness, Muscle hypertrophy Describes particularly An increase in the volume of muscle fiberas a result of the appearance of visible muscles as a result.
This athletes aimed at aesthetics, power and performance for the fans, bodybuilders and fitnesses and fitness fans.
What is muscle hypertrophy?
Muscle hypertrophy The flexible response of muscle tissue in resistance exercises. When you obey your muscles into mechanical tension, they will multiply and answer The intersection of muscle fibers.
This growth leads to:
- Enhancer
- Advanced metabolic function
- Improved physical
How does muscle hypertrophy emerge?
Muscle hypertrophy is first launched Three main mechanisms (Shoenfeld, 2010):
- Mechanical tension:
The forces of the muscle cargo in the resistance exercise (for example, squares, push-ups). - Muscles injury:
Micro-tears in exercise encourage repair and adaptation (you feel). - Metaboli stress:
Increases mobile swelling and growth signals accumulated as lactation during high reproductive or high-level training.
Activates roads such as these mechanisms MRTOR (purpose of mammal rapamycin)regulator Muscle protein synthesis (deputies)– Bearing block of the hypertrophy.
Types of muscle hypertrophy
There are Two types of two basic hypertricEach answer to different learning stimulus:
1. Hympriment of Moofibils (functional hypertrophy)
The increase in the size and number of the mind (contract units of muscle fibers) leads to denser muscles.
Features:
- Strengthens the power and strength of muscles.
- Cardingopayaz is the minimum growth of muscle size than hypertrophy.
- Increases the effectiveness of power production and neuro-kokskhaz.
Reading style:
- Heavy weights
- Lower Reps (3-6)
- Have a long time (2-5 minutes)
- Focus: complex elevators (such as square, deflifts, bench press)
2. Sarcoplase hypertrophy (non-functional or unique hypertrophy)
The increase in the volume of carcostalasydrated fluid (non-contractile elements) contributes to the size of the muscles, but it does not have very strong power.
Features:
- Increases the resistance of muscles and the volume of muscle.
- To improve maximum power.
- Widespread in bodybuilding training sessions.
Reading style:
- Moderate weight
- High Reps (6-12 +)
- Short rest (30-90 seconds)
- Active: Insulation exercises and size (multiple packages)
Bonus: temporary hypertrophy
Due to an increase in muscles due to the increase in blood flow.
Features:
- Swelling of muscles.
- Not related to long-term achievements or force.
- Can enhance intelligence and nutritional delivery.
General table:
| Species | Primary adaptation | Power gain | Dimension | Training tricks |
|---|---|---|---|---|
| Miyophibrilular hypertrophy | Constitution proteins | High | Moderate | Low reps, heavy loads |
| Sarcophemlaxic hypertrophy | Running liquid / energy storage | Low | High | High reps, average cargo |
| Temporary hypertrophy | Blood flow / inflammation | None | Temporary | Pumping of pumps |
Do genes affect muscle hypertrophy?
Yes. Genetics plays an important role Someone can effect the muscle mass. How to:
- Muscle fiber type: Hypertrophy is easier than the rapid fiberglass (II Type II) rather than slow turn
- Hormonal profile: The high level of testosterone and the rise hormone likes to grow
- Satellite cells: Affects the repair and growth of muscles
- Moostatine level: Genetic regulator to inhibit muscle growth (as follows)
It’s almost All muscles can build muscleeven in different rates.
What is myologamatin muscle hypertrophy?
Brain protein, which limits muscle growth. Individuals Motatine Gene Mutations (by natural or suppression) can experience dramatic hypertrophyIt is often stated “Muscle hypertrophy related to mothostatin.”
This situation is rare and may result in having people Twice to normal muscle mass– without a wide workout. However, for many, Motathin does not be significantly regulatedRead / eating and eating naturally should be optimized to build muscles naturally.
What to do to increase muscle size and build muscles?
To promote muscle hypertrophy, you need a consistent and research strategy:
- Resistance Teaching: Use complex and insulation exercises
- Progressive overloading: Gradually increase weight, hunt or sets
- Recent failure: The goal of 1-2 reps from muscular failure
- Simple volume: 10-20 kits to several muscle group per week
- Adequate recovery: At least 48 hours between training the same muscle group
- Muscle-oriented technique: A form of priority of voltage and heavy weights
Usually, Bodybuilding training Fertilized to hypertrophy using these strategies.
How long do you work to practice muscle hypertrophy?
Most optimal frequency Dates for hypertrophy and depend on the individual correction:
- Beginners: Full body sessions of 3 days / week
- Topics / Advanced: 4-6 days / weeks / week divisions (eg, Push / pull / legs)
- Ideal frequency: Practice each muscle group 2 times a week
Will maximize this approach Muscle protein synthesisIt is going on 24-72 hours after the training.
What are the best ways of your exercise for muscle hypertrophy?
- Use Mixed lifts (Squat, Deadlife, the Bench Press) for the total mass
- Add isolation exercise For weak points (eg, biceps, delts)
- Focus on shape and complete movement
- Add Tempo training (slow eccentrics)
- Continue the rest periods 30-90 seconds For hypertrophy
- Use Drop packages, columns and pyramids Increasing metabolic stress
- Follow your many years of success to make sure Progressive overload
How to eat to build muscle?
Nutrition is half of the battle in hypertrophy. Follow these principles:
Muckronutro:
- Calories: ~ 250-500 Kcalc click
- Protein: 1.6-2.2G for kg per day
- Carbs: Fuel to read and restore (3-5G / kg)
- Oils: Necessary to produce hormone (0.8-1n / kg)
Time:
- Eat 20-40 g every 3-4 hours
- Consume Carbs + protein training Support of deputies
- Stand hydrated Restoration and cell volume
How to increase muscle size? (Quick Checklist)
✔ Consistant exercises with resistance exercises
✔ Use progressive overdrive strategies
✔ Hit each muscle 2x / week
✔ Eat enough protein in calorie skills
✔ Sleep 7-9 hours / night for recovery
✔ Control stress and road results
What are the benefits of muscle hypertrophy?
- Improved force and work
- High Rest Metabolic Relation (More calories on holiday)
- Bone density and joint support
- A large cognitive and cognitive function
- Reduction of chronic diseases (diabetes, heart disease)
- Advanced exterior, trust and posture
Conclusion
Muscle hypertrophy is not just for bodybuilders – it has a key space that will benefit almost all. Even if you practice health, aesthetics, or work, the muscle affects the muscle and how to use hypertrophical principles and how to influence your goals.
Submit to the process, follow science and achievements come.
Literature
- Schoenfeld, BJ (2010). Applying muscle hypertrophy mechanisms and resistance exercises. Journal of Strong and Air Conditioning Studies, 24 (10), 287-2872. Read reading
- Haun, ct, and others. (2019). Reading capacity and muscle hypertrophy: systematic examination. Physiology, 10, 447. Read reading
- McCall, GE and VA. (1999). Musical fibrous hypertrophy, hyperplasia and capillary density after resistance classes. Magazine of applied physiology, 81 (5), 2004-2012. Read reading
