What is muscle hypertrophy?

Hypertrophy is the growth in muscle mass or rather the increase in size and volume of muscle cells. This is most commonly achieved through strength training. Even though training for hypertrophy and training for strength are connected, and training for one definitely leads to progress in the other as well, differences still exist.

Focusing on hypertrophy helps primarily increase muscle mass using the increase in protein synthesis inside the muscle fibers. This can be achieved with training and a protein-rich diet.

 Training for strength focuses on the adaptation of the nervous system to using more muscle fibers when facing external forces. This adaptation means that the nervous system will more efficiently communicate with the muscles and better use them to create more strength.

 Of course, an increase in muscle mass will lead to an increase in strength and the ability to lift heavier weights will lead to larger muscles.

Hypertrophy is focused on lesser weight and more repetitions than strength training, as well as on faster and more explosive movements.

Training for hypertrophy requires a large intake of protein, muscles synthesize more protein than they use, and so become bigger. Still, this training method has its limitations, genetic predispositions play a role in how much muscle mass someone can create in a certain time frame. Studies suggest that muscle mass which is gained like this becomes saturated at one moment and further progress requires adaptation of the program for creating further hypertrophy.

Myofibrillar hypertrophy is the growth of myofibrils, protein molecules that are tasked with muscle contraction. Increasing the number of myofibrils increases muscle mass, it is achieved by training with increased weight, with fewer repetitions. The results are often increased strength and muscle density.

Sarcoplasmic hypertrophy is the increase in the volume of sarcoplasm, which consists of glycogen, phosphate, and creatine located within the muscle cells. This type of hypertrophy is achieved by training with lighter weight and an increased number of repetitions, it helps with endurance.

Hypertrophy training generally requires a larger number of repetitions than strength training, shorter rest periods, and more sets. Training for muscle mass or strength will primarily depend on factors like genetic predispositions, experience, levels of physical activity, body constitution…

 Every form of physical activity and exercise is good and can have significant positive effects on health, the specifications of training methods depend on the goals. It is important to have a clear plan, try to set realistic goals, and be consistent, as well as careful when regarding injury.

This text is intended for informational purposes only. If you experience any symptoms, it is recommended to seek advice from your doctor or a qualified healthcare professional.

Image taken from: https://pixabay.com/photos/athlete-atletico-biceps-back-body-3978072/

Krzysztofik, M., Wilk, M., Wojdała, G., & Gołaś, A. (2019). Maximizing Muscle Hypertrophy: A Systematic review of advanced resistance training techniques and methods. International Journal of Environmental Research and Public Health, 16(24), 4897. https://doi.org/10.3390/ijerph16244897



Kandola, A. (2023, June 13). What to know about muscle hypertrophy. https://www.medicalnewstoday.com/articles/muscle-hypertrophy#workout-frequency