Muscular hypertrophy is when your muscles grow in size and strength. It usually happens through strength training, like weight lifting.
There are two main types of muscle hypertrophy: myofibrillar and sarcoplasmic. Some people adjust their workouts to focus on either increasing muscle size or boosting strength.
In this article, we’ll talk about what hypertrophy is and how you can train to achieve muscle growth.
Definition
Muscular hypertrophy, or muscle growth, is when your muscles get bigger. There are two types of hypertrophy: myofibrillar and sarcoplasmic.
Myofibrillar hypertrophy happens when the number of myofibrils in your muscles increases. Myofibrils are the parts of muscle fibers that help your muscles contract, leading to more strength and density.
Sarcoplasmic hypertrophy, on the other hand, involves an increase in the fluid surrounding the myofibrils. This fluid, called sarcoplasm, stores energy in the form of ATP, glycogen, and creatine phosphate. As you work out, more of this fluid fills your muscles, making them appear larger, though it doesn’t boost strength.
What causes muscular hypertrophy?
Strength training helps build muscle through both myofibrillar and sarcoplasmic hypertrophy.
This type of training involves working against resistance, which gradually gets tougher. This stress damages muscle fibers, and your body then repairs them.
By consistently challenging your muscles, they adapt by growing bigger and stronger. To boost muscle growth, focus on strength training, mix up your exercises, and make sure you get good quality sleep.
However, certain conditions can affect muscle growth. For example, myofibrillar myopathy, a type of muscular dystrophy, can cause muscle weakness, usually starting in the hands and feet before moving to the center of the body in mid-adulthood.
How to build muscle and increase size
Strength training is a key way to build muscle size and strength. The main idea is to challenge your muscles enough to cause some damage, which then leads to growth.
Strength training usually involves doing exercises with resistance, like:
- Lifting weights
- Using resistance bands
- Doing bodyweight exercises, like pushups
- Using weight machines
Different types of strength training work best for different fitness goals. You can choose exercises that focus on specific muscle groups.
For example, bodybuilders aiming for bigger muscles often do moderate-intensity exercises with short breaks. Meanwhile, powerlifters who want to build strength do high-intensity exercises with longer rest periods between sets.
How often does a person need to work out to build muscle?
Global guidelines suggest doing strength training at least twice a week. While some people might benefit from more frequent workouts, it’s crucial to get enough rest so your muscles can recover and grow.
A 2016 review found that training major muscle groups twice a week is enough to build muscle. There wasn’t much evidence that training three times a week leads to better results than training twice.
Resting between sets is also important for muscle recovery. A 2017 review recommends taking breaks of more than 2 minutes between sets to maximize strength gains.
Building muscle takes consistent strength training over several weeks. Gradually increasing the resistance over time will help your muscles grow.
Also Read: How to Track Your Progress and Set Realistic Goals
Tips and suggestions
There are no shortcuts to building muscle—it requires consistent training and a healthy lifestyle over several weeks or months. However, there are some tips that can help you along the way.
First, stick to a routine that works all your major muscle groups. Compound exercises, like squats, are great for building muscle.
You should also gradually increase the weight you’re lifting. If you stick with the same weight for too long, your muscles won’t be challenged enough to grow.
If you’re new to strength training, consider hiring a personal trainer. They can create a customized workout plan for you and help you learn proper form to avoid injuries.
Don’t forget about your diet. To build muscle, you need to eat a balanced diet that includes plenty of macronutrients. Protein is especially important for muscle growth, but the exact amount needed isn’t fully clear. Research suggests that consuming more than 1.62 grams of protein per kilogram of body weight per day probably won’t offer additional benefits.
Myostatin-related muscular hypertrophy
Myostatin-related muscular hypertrophy is a rare condition that leads to very high muscle mass. People with this condition can have up to twice the normal amount of muscle and usually have low body fat.
This condition is caused by a genetic defect in the MSTN gene, which affects the production of myostatin. Myostatin normally keeps muscle growth in check, so with less of it, muscles grow uncontrollably.
Fortunately, myostatin-related muscular hypertrophy doesn’t typically lead to any serious health issues.