Alright newbs, let’s talk about the science behind muscular hypertrophy aka the “secret sauce” for getting those gains.
What is muscular hypertrophy?
Muscular hypertrophy is just a fancy way of saying your muscles are getting bigger and stronger. There are two types –
- Myofibrillar (for strength)
- Sarcoplasmic (for endurance)
Together, they’re like the power couple of muscle growth.
How it works:
When you lift weights, you’re causing tiny tears in your muscle fibers. Sounds painful, but this is where the magic happens.
Your body responds by releasing growth factors and cranking up protein synthesis, the muscle-building process.
Ever heard of metabolic stress? It’s when you push your muscles to the limits.
This is why I always emphasize training within 1-3 reps of complete muscular failure (regardless of the rep range you’re training in).
This stress creates a cozy environment for growth-promoting hormones and a solid pump in your muscles.
Why it works:
Microscopic damage is part of the game. It kicks off repair mode, activating cells that swoop in to rebuild your muscle fibers. It’s like construction workers fixing up a building but way cooler.
Tips to maximize hypertrophy:
Lift Heavier Over Time
Want muscles to grow? You’ve got to make them work harder. Gradually crank up the weights, reps, or intensity. We’re talking pain. Real pain, but the good kind.
This is what we call progressive overload babyyyyy.
Protein Is Your Muscle’s BFF
Feed those muscles! Protein supplies the amino acids needed for muscle repair and growth. Eat up to beef up or else you’ll stay looking like this (face included):
Chill tf out!
Your muscles aren’t machines; they need downtime. Give ’em 48-72 hours between workouts targeting the same muscle group. Rest is where the true magic happens.
This also means getting a good nights sleep is super important! Muscles are repaired a good deal during your sleep since your body is truly at rest then.
Conclusion
Understanding how muscles grow isn’t rocket science.
It’s just a way to level up your workout game. Knowledge is power.
Whether you’re aiming for Hulk-level muscles or just want to tone up a bit, consistency is key.
If you want to take the stress off of understanding how to build muscle on your own, don’t worry, I got you!
I have 5 spots opening up this month to work with you 1:1! Apply here.
Until next time,
Coach Emily
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