Hypertrophy is the goal of most people who work out in gyms. But to gain muscle mass and have a more defined body you have to do the right exercises to achieve that goal. That’s why we’ve listed some workouts you should do for muscle hypertrophy. Check out
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What is muscle hypertrophy?
Muscle hypertrophy is simply a response of the body to the stimuli of exercise. With increased tension and stress generated in muscle tissue, muscle mass grows.
There are two types of muscle hypertrophy: tension and metabolic. Tension hypertrophy happens when exercise causes injury to muscle cells. During body rest, they recover and increase in diameter with protein synthesis. Metabolic hypertrophy, on the other hand, is the result of a biochemical stress caused in these cells, which increases the energy reserve and, consequently, the tissue size. This stress originates from the acceleration of metabolism, which in turn causes a greater demand on the body for more intense exercise.
What are the best workouts for hypertrophy?
To achieve the desired muscle hypertrophy it is necessary to work intensely all the muscle groups . Both upper limbs, arms, chest and abdomen; as for the lower thighs, buttocks and calves, the ideal is to vary widely. In addition to alternating the stimulated muscles each day, it is also important to rotate the form of stimulation. This is because the muscle gets used to the exercises, and this effect compromises the result. Here you can check out the best workouts for hypertrophy:
Stronglift 5 × 5
Developed in the 1960s by Reg Park, Arnold Schwarzenegger’s mentor, consists of only 5 exercises divided into A and B workouts. It should be performed three times a week and at least one day apart. In training A, squats, bench press and bent rowing. In B, squats, barbell development and deadlift. The idea is to increase the load with each new workout.
This high intensity workout requires only 45 minutes of exercise twice a week. However, you should do 4-8 repetitions at the maximum load you can handle, which will lead to full exhaustion. Each week, power should be increased by increasing load or repetitions.
Developed in the laboratory and refined to be used in practice, this muscle hypertrophy training must be done every 48 hours using high loads. They are from 1 to 2 sets, but they work all the muscles. The difference is that it provides for a decrease in load or even pauses of a week so that the body has the same stimulus as before without getting used to the increase in load.
These are some of the main workouts for muscle hypertrophy. Only sporadic exercise, however, does not guarantee results. You need to create a habit that involves regular training, healthy eating and proper rest.