Hypertrophy Training

Hypertrophy is the increase in cross-sectional area of muscle fibers(cells). The sport that is most dependent on hypertrophy is bodybuilding. Increasing muscle size has importance far beyond aesthetics. It is a massive predictor of health and fitness. It is heavily correlated with strength which we already covered. It is also a massive metabolic furnace and storage unit. One of the major metabolic benefits as it pertains to health is its ability to absorb blood sugar, thus reducing the likelihood of type II diabetes. It also plays a massive role in RMR/BMR (resting metabolic rate/basal metabolic rate).

Hypertrophy is also important in tactical/athletic situations where strength, body mass, and brute force are required (F=ma).

Inducing hypertrophy is very simple in practice, but extremely difficult in reality. Research has been showing that volume and effort (taking exercises close to or to failure) are the major players from the exercise side of the equation (nutrition is the other side, but we will not get into that right now). High volume with some sets close to failure is the key. Rep ranges are actually rather unclear, with 8-12 being the normal recommended range. There is strong evidence that anywhere from 1-30 reps can induce hypertrophy if the set is close to failure. All sets should not be taken to failure because that would greatly inhibit quality volume. Time under tension (TUT) is another major player that can be thought of as part of the volume equation (in my own opinion). Research shows that anywhere between 10-25 hard sets per muscle per week is the optimal range. This is best done spread out 2-3x per week, unlike normal “bro splits” where they often CRUSH one muscle group per day (this can still work well, it is just not optimal).