About muscle hypertrophy

Muscular hypertrophy refers to an increase in muscle mass. This usually manifests as an increase in muscle size and strength.

Typically, muscle hypertrophy occurs as a result of strength training, which is why it is normally associated with weight lifting.

There are two types of muscle hypertrophy: myofibrillar and sarcoplasmic. Some people may adapt their training to target different types of muscle growth. For example, some people will train to prioritize either muscle size or muscle strength.

Definition

Muscular hypertrophyTrusted Source, or muscle growth, refers to an increase in muscle mass. There are two types of muscular hypertrophy: myofibrillar, which is an increase in myofibrils, and sarcoplasmic, which is an increase in muscle glycogen storage.

Skeletal musclesTrusted Source connect to the bones by tendons and are responsible for movement. Bundles of muscle fibers, known as myocytes, make up the skeletal muscles.

Each myocyte contains myofibrils that allow the muscles to contract. Myofibrillar hypertrophy refers to when the number of myofibrils increases. This causes muscles to increase in strength and density.

The muscles also contain sarcoplasmic fluid. This fluid is an energy resource that surrounds the myofibrils in the muscles. It contains adenosine triphosphate, glycogen, creatine phosphate, and water. During a workout, more fluid moves to the muscles to provide energy.

Sarcoplasmic hypertrophy refers to the increaseTrusted Source in the volume of this fluid. It can make muscles appear larger, but it does not increase strength.

Strength training can help people build muscle, both from myofibrillar and sarcoplasmic hypertrophy.

This involves training against resistance that gradually increases over time. The strain this places on muscles causes damage to muscle fibers, which the body repairs.

Repeatedly challenging the muscles in this way causes them to adapt by growing in size and strength. People can train to promote muscle growth by focusing on strength training, doing a variety of exercises, and getting good quality sleep.

However, some conditions can disrupt muscular hypertrophy. For example, myofibrillar myopathy is a type of muscular dystrophy that typically causes muscle weakness during mid-adulthood. The symptoms usually start in the hands and feet before moving to the center of the body.

Strength training is an important way of building muscle size and strength. The goal of strength training is to induce muscle hypertrophy from straining the muscles to causing damage.

Strength training typically includes performing movements against resistance, including:

  • lifting weights
  • using resistance bands
  • performing bodyweight exercises, such as pushups
  • using weight machines

Different types of strength training are suitable for different fitness goals, and people can choose to focus on specific muscle groups.

For example, bodybuilders who train for muscle size typically perform moderate-intensity exercises with short rest intervals. On the other hand, powerlifters training for strength performs high-intensity exercises with longer rests between sets.

Global recommendations trusted Source for physical activity includes strength training at least twice per week.

Some people may benefit from more regular training, but it is essential to get sufficient rest to allow the muscles to recover and grow.

One 2016 review found that training the major muscle groups twice per week is enough to build muscle. There was a lack of evidence to suggest that training three times per week would lead to greater improvements than training twice per week.

Resting between sets of exercise is also important for muscle recovery. A 2017 review suggests that rest intervals of more than 2 minutes are necessary to maximize strength gains in resistance-trained individuals.

Building muscle will require consistent strength training over several weeks. Increasing the resistance gradually over time will help muscles grow.

Muscular hypertrophy involves increasing muscle size, typically through strength training. Putting strain on the muscles through working out causes the body to repair them, resulting in an increase in muscle fibers.

Having more muscle fibers will lead to greater strength and muscle size. Strength training can involve a variety of exercises against some form of resistance. Increasing the resistance over time will lead to muscle hypertrophy.

Muscular hypertrophy can take time to produce noticeable changes in muscle size or strength. In addition to strength training, people should also incorporate healthful habits — such as eating a balanced diet and getting plenty of sleep — to optimize muscle gain and strength