Facebook Twitter Instagram
    • Advertise with us
    • Contact Us
    • Write for Muscle Media
    Facebook Twitter Instagram YouTube
    Muscle Media online Muscle Media online
    • Our Magazine
      • Magazine Download Desktop
      • Muscle Media Magazine App Downloads
      • Apple News
    • Categories
      1. DIET & NUTRITION
      2. HEALTH & WELLNESS
      3. RELATIONSHIPS & DATING
      4. TRAINING & FITNESS
      5. View All
      raw why go raw

      Why go Raw?

      January 25, 2021
      Amino Acids in Food

      Amino Acids in Food

      November 16, 2020
      muscle Does-Whey-Protein-Build-Muscle-Muscle-Media

      Does Whey Protein Build Muscle?

      November 13, 2020
      minutes Get-Minutes-Of-Fitness-Exercise-Muscle-Media

      Get Minutes Of Fitness Exercise

      November 9, 2020
      raw why go raw

      Why go Raw?

      January 25, 2021
      arm barbell

      Arm Exercise

      January 19, 2021
      Amino Acids in Food

      Amino Acids in Food

      November 16, 2020
      muscle Does-Whey-Protein-Build-Muscle-Muscle-Media

      Does Whey Protein Build Muscle?

      November 13, 2020
      6-Tips-For-Safe-Online-Dating-Muscle-Media-Magazine

      6 Tips For Safe Online Dating

      July 2, 2019
      8-Dating-Rules-For-Single-Dads-Muscle-Media

      Single Dads, 8 Dating Rules

      May 14, 2019
      Your Digital Spring Date - Muscle Media

      Your Digital Spring Date

      April 15, 2019
      3 Things That Can Save You When You Don’t Know What To Say - Muscle Media

      3 Things That Can Save You When You Don’t Know What To Say

      April 12, 2019
      arm barbell

      Arm Exercise

      January 19, 2021
      minutes Get-Minutes-Of-Fitness-Exercise-Muscle-Media

      Get Minutes Of Fitness Exercise

      November 9, 2020
      tips 5 Super Simple Exercise Tips-Muscle Media

      5 Super Simple Exercise Tips

      September 23, 2020
      core muscle The-Importance-of-Working-Your-Core-Muscle-Muscle-Media

      The Importance of Working Your Core Muscle

      September 22, 2020
      raw why go raw

      Why go Raw?

      January 25, 2021
      arm barbell

      Arm Exercise

      January 19, 2021
      Amino Acids in Food

      Amino Acids in Food

      November 16, 2020
      muscle Does-Whey-Protein-Build-Muscle-Muscle-Media

      Does Whey Protein Build Muscle?

      November 13, 2020
    Muscle Media online Muscle Media online
    Home»TRAINING & FITNESS»Everything You Need to Know About Hypertrophy – The Growth Factor
    TRAINING & FITNESS

    Everything You Need to Know About Hypertrophy – The Growth Factor

    August 3, 2018Updated:December 18, 2021No Comments4 Mins Read
    Facebook Twitter Pinterest WhatsApp
    Everything You Need to Know About Hypertrophy

    Everything You Need to Know About Hypertrophy – The Growth FactorBy Megan Johnson McCullough; NASM Master Trainer and Instructor and Professional Natural Bodybuilder

    Strength training and weight lifting have multiple benefits for all those who participate, no questions asked. It is an integral part of any exercise program and is crucial in order to protect bone health, prevent disease, and re-shape the body. In the realm of bodybuilding, we seek hypertrophy from strength training, which is the growth and increase in size of our muscles.


    STIMULATION TO THE NERVOUS SYSTEM
    The science behind hypertrophy involves the nervous system. Our nerves send impulses to our muscles to contract and combined with protein synthesis over time, the muscle cells grow larger. Of course results vary from person to person, but the process is the same. The first component involves STIMULATION. This is the actual workout: “The stimulation occurs during the contraction of the muscle, or during the actual exercising of the muscle. Each time that a muscle is exercised, contraction occurs. This repeated contraction during a workout causes damage to the internal muscle fibers. These muscles fibers are broken down throughout the course of a workout” (https://www.verywell.com/muscle-hypertrophy-definition-3120349).

    REPAIR
    Next comes the REPAIR. We have damaged the muscle fibers and now it is time for them to recover and build during rest. More muscle fibers are produced to help with this, thus growth takes place as new and old fibers combine.

    Everything You Need to Know About Hypertrophy – The Growth Factor

    INTENSITY & TRAINING VOLUME
    Intensity and training volume are two important factors to consider when seeking muscle growth. Most commonly, and put simply, we want to use a high volume (weight) at a high intensity (numbers of reps/sets). Heavy load resistance (70% of max) is a solid foundation. The body will continue to adapt and change, which means the approach will too. We have to keep the muscles under stress in order to achieve ongoing results. The complicated part to this is that there is no one size fits all and there is not a magic amount of sets and reps to achieve hypertrophy. We all wish there was a direct answer. But hey, you won’t know until you try it, so more motivation to get lifting.

    BODY TYPE
    Body type is another factor that comes into play. If a person is an ectomorph who is naturally pretty thin and has trouble putting on muscle, then the muscles typically respond better to higher reps at a sustainable weight. If a person is a mesomorph, their body typically responds better to more weight and less reps. Mesomorphs can also do well with a systematic bulking and cutting approach. Another key element is nutrition, and when it comes to hypertrophy, this means adequate protein intake. In general, this is 1 to 1.5 grams of protein per pound of a person, but again, each body is different.

    Everything You Need to Know About Hypertrophy – The Growth Factor

    FINAL THOUGHTS
    Hypertrophy is the result of repetitions, sets, and training volume combined with proper nutrition and rest. Lifting weights can become a science where we tailor to specific goals. However, even general fitness benefits from incorporating strength training into the workout regime. Be it bodyweight, dumbbell, bar, or machine, it makes sense to lift for your goals, health, and blood flow.

    More About the Author
    Megan is an elite NASM Master Trainer and professional natural bodybuilder. She is also a certified Group Exercise Instructor by the Aerobics and Fitness Association of America (AFAA), as well as being certified in Aqua, Cycle, Yoga, and Zumba. Megan also just received the title of Fitness Nutrition Specialist and Senior Fitness Specialist. Megan is a certified Wellness Coach from The Spencer Institute, earning her the title of Lifestyle and Weight Management Specialist.

    You can also find Megan on her website here. 

     

     

    hypertrophy
    Share. Facebook Twitter Pinterest WhatsApp
    Previous ArticleThe Greatest Diet Mistakes – And How You Can Avoid Them
    Next Article Pituitary Gland: Talk About a Napoleon Complex

    Related Posts

    arm barbell

    Arm Exercise

    January 19, 2021
    minutes Get-Minutes-Of-Fitness-Exercise-Muscle-Media

    Get Minutes Of Fitness Exercise

    November 9, 2020
    tips 5 Super Simple Exercise Tips-Muscle Media

    5 Super Simple Exercise Tips

    September 23, 2020
    core muscle The-Importance-of-Working-Your-Core-Muscle-Muscle-Media

    The Importance of Working Your Core Muscle

    September 22, 2020

    Comments are closed.

    muscle media magazine
    recover right
    all infinite labs products
    body recovery
    infinitelabs digital
    Latest Post
    raw why go raw

    Why go Raw?

    January 25, 2021
    arm barbell

    Arm Exercise

    January 19, 2021
    Amino Acids in Food

    Amino Acids in Food

    November 16, 2020
    muscle Does-Whey-Protein-Build-Muscle-Muscle-Media

    Does Whey Protein Build Muscle?

    November 13, 2020
    knee physical therapy Knee-Physical-Therapy-Muscle-Media

    Knee Physical Therapy

    November 11, 2020
    minutes Get-Minutes-Of-Fitness-Exercise-Muscle-Media

    Get Minutes Of Fitness Exercise

    November 9, 2020
    losing weight loss rapid-weight-loss-MUSCLE-MEDIA

    Losing Weight Rapidly

    November 6, 2020
    tips 5 Super Simple Exercise Tips-Muscle Media

    5 Super Simple Exercise Tips

    September 23, 2020

    Latest Post

    raw why go raw

    Why go Raw?

    January 25, 2021
    arm barbell

    Arm Exercise

    January 19, 2021
    Amino Acids in Food

    Amino Acids in Food

    November 16, 2020
    muscle Does-Whey-Protein-Build-Muscle-Muscle-Media

    Does Whey Protein Build Muscle?

    November 13, 2020

    About Us

    © 2008 – 2018 | Built by: Infinite Labs Digital All Rights Reserved Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

    Follow Us

    Facebook Twitter Youtube Instagram

    CATEGORIES

    • HEALTH & WELLNESS
    • TRAINING & FITNESS
    • DIET & NUTRITION
    • Lifestyle
    • Nutrition
    • DR TOM – GOT A MINUTE
    • Motivation
    • RELATIONSHIPS & DATING
    • SPORTS SUPPLEMENTS

    Available On

    amazon kindle
    apple news

    © Copyright 2021 – Muscle Media Magazine

    • Advertise with us
    • Contact Us
    • Muscle Media Magazine App Downloads
    • Privacy Policy
    • Terms of Use
    • Write for Muscle Media
    • Advertise With Us
    • Contact Us
    • Muscle Media Magazine App Downloads
    • Privacy Policy
    • Write For Muscle Media