Understanding Muscle Hypertrophy For Beginners
Muscle develops in a process called hypertrophy. The goal of both bodybuilding and strength training is to maximize growth. However, there are two types of hypertrophy and both achieve different types of muscle growth. One of them is preferred by bodybuilders, the other is preferred by weight lifters and powerlifters. Let's take a look at the difference between them.
Sarcoplasmic is a technical name in which muscles grow, and the majority of bodybuilders are the ones who want to achieve it in the end. The increase in muscle volume is thought to result from an increase in the amount of sarcoplasmic fluid in the muscles. To encourage this type of muscle growth, the bodybuilder will try to lift heavy weights but allows 8 to 12 exercises to be repeated in a group. (This is thought to be the best set of repetitions to encourage the necrosis to grow in the muscles). More repetitive performance makes the muscles harder and harder than they grow in size. The type of muscle resulting from the increased number of repetitions is similar to that shown by endurance athletes. Strong, but not huge.
If you want to get stronger, more than you want to increase, it is best to do fewer reps and use heavier weights. This is what athletes do with strength, focusing on the repetition of only 2-6 and always pressing to increase more. This results in myofibrillar hypertrophy, where muscles increase their strength but only increase their size to a minimum. It is a type of growth that uses the protein more efficiently, and an appropriate diet increases the amount of actin and myosin proteins in the muscles.
Any perfectly done weightlifting will increase the size and strength of muscles because both types of hypertrophy occur naturally in any form of weight lifting. However, it is important to know the people who want to achieve most of them. Knowing this will help you adjust your training to grow the most muscle. A bodybuilder wants to increase muscle mass, while a weightlifter wants to increase the overall strength of his muscles so he can lift the most in his weight class. This ultimate goal has a tremendous impact on how to plan and handle your exercises.
Another thing to keep in mind when closing is that muscles grow when resting (related article), so it is important to allow a rest period between exercises for the same muscles while using weights. It is believed that muscle recovery and maximal enlargement take about 48 hours or more. This is especially important for bodybuilders who are looking for muscle growth, not muscle strength and speed. On the other hand, athletes may want to improve muscular endurance rather than increasing maximal force generation. Decided on what you want from your training? Here are some tips for training to follow.
Number of reps
There are general rules of thumb for any kind of inflation when it comes to how many repetitions you want to do. In the case of sarcoplasm hypertrophy, the target should be repeated to 8-12 (60-80% of the maximum number of reps 1). For more myofibrillar growth, do 1-5 repetitions (80-100% max. 1 rep). Essentially, more reps with medium weights will lead to hypertrophy and lower reps with heavier weights are better for myofibrillar density.
Rest time in-between sets
Rest time between sets should be about 1-3 minutes for sarcoplasmic growth and 3-6 minutes for myofibrils. The reason for longer rest periods is that you will lift heavier weights, and you want to give your muscles enough time to rest so you can lift the weight as much as possible.
Time under tension
This indicates how much time it takes for each exercise to repeat. Again, these are the general rules of thumb. For the sarcoplasm, it takes 5 to 10 seconds for repetition and 2-3 seconds for myofibrils. Now, most of you are not bodybuilders or professional athletes, so training specifically on sarcoplasm or myofibrils is not something you want to achieve.A great beginner routine is Mark Rippetoe's Starting Strength routine. You can read about his routine here (Source) or get his book for more detail here (Amazon link), or read his ebook on this brand new Asus Zenbook here