Questions tagged [hypertrophy]

Muscle hypertrophy involves an increase in size of muscle through a growth in size of its cells. Two factors contribute to hypertrophy: sarcoplasmic hypertrophy, which focuses more on increased muscle glycogen storage; and myofibrillar hypertrophy, which focuses more on increased myofibril size.

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142 views

Can deadlifting isometrically develop strength and stimulate hypertrophy?

I have a bar attached to the floor, rusted and cemented. I can grip it and it's at the perfect height for mimicking a deadlift. Would pulling on it as hard as possible improve my deadlifting capacity ...
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Most effective bodyweight exercises for hypertrophy [closed]

I was wondering if there is some scientific evidence on which bodyweight exercises (push-ups, pull-ups, abs etc.) are the most effective for building muscular mass (without adding weights).
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Is physiology of muscle growth a pseudoscience?

It seams that there is no actual scientific research in the physiology of muscle growth. All the studies done are far from scientific since all of those are statistical studies, the results of which ...
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277 views

Which body-weight exercise stresses the largest number of muscles?

If we have to make a list of the body-weight exercises to see which is best based on only two factors— which causes hypertrophy of the greatest number of different muscles which is difficult for ...
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Slow training versus Explosive training

super slow lifting is superior Two studies were done with untrained men (N= 65) and women (N= 82),(mean age= 53.6) who trained two to three times per week for eight to 10 weeks on a 13 exercise ...
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133 views

Does speed cause hypertrophy?

I was messing up on the bar and wanted to test myself. I activated a timer of 30 seconds and jumped on the bar trying to rep as many pull-ups as I could before the time ran out. I did 13 in the 30 ...
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74 views

How does losing fat and gaining weight work? [duplicate]

Can gaining weight whilst losing fat mass be a plausible thing to do and if so, how does it work?
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125 views

effective hypertrophy routine for calves

I struggle heavily with putting some meat onto my calves despite working them out quite good in my opinion. Right now, I am following a powerlifting routine that looks like this: Mon: S/B/D Tue: ...
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1answer
96 views

Squat accessory movements - Does the inclusion of both leg extensions and sissy squats make sense?

When considering quad accessory movements to compliment squats, does it make sense to include both leg extensions and (machine) sissy squats? Or put another way, are these exercises sufficiently ...
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More protein = more potential for muscle growth?

I remember reading some researches some months ago which suggested that after a certain treshold increasing protein intake does not increase muscle growth and a small amount was more than enough for ...
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123 views

Beginner Hypertrophy for Planet Fitness?

I'm requesting a basic muscle-building program (4-5 days per week) that can be followed at Planet Fitness. By Planet Fitness I mean mostly machines and dumbbells (since they don't have free-weight ...
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Good hypertrophy program if you only have dumbbells?

So I'm stuck staying at home now and for the foreseeable future, and I don't have enough equipment to keep up with strength goals. Specifically, I have no barbell, no rack, etc. I do have dumbbells ...
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Rep ranges and the effect of “breaking” up a set

I understand there are lots of unresearched questions here about rep range. This question is not about what rep range is "best" for some purpose. The research on this topic is well summarized in this ...
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Can you get jacked-up without weights (more broadly, without equipment) or supplements?

My experience seems to show that you can't significantly change anything regarding your physique with solely your body weight, even if you work out regularly for years. On the other hand, you can find ...
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Is it necessary to train 'outer' pecs or 'inner' pecs?

For years the three Staples of chest development I have known have been upper pecs, middle pecs, and lower pecs. There are a lot of posts about inner and outer oec development.. and even a lot of ...
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Overactivity in one muscle of the agonist-antagonist pair and eventual desirability in athletes

I used to be an amateur athlete until I was 16 and I was diagnosed with brain cancer in which case I was left wheelchair-bound because of paresis in my left leg and inability to step on it. I was left ...
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178 views

Are there studies on the number of sets that should be performed per exercise?

It's now well established that the number of hard sets correlates well with hypertrophy. Are there any studies that investigate how a given number of sets should be distributed among different ...
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6 day training split

I was wondering if my custom training split is effective. It's a mix of an antagonistic split and push/pull/legs. I'm an intermediate lifter and my main goal is hypertrophy with a secondary goal of ...
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Optimal volume (sets/reps) per week?

After training for about a year now, I am noticing I gained some muscle (not sure how much, but I'd say under 5kg/10lbs). So I would not say I am a beginner, but I'd like to add on at least 5/10lbs of ...
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Relationship between lunges (dumbbells) and squat

Let's imagine that my 5RM in the squat is 85kg because I'm just starting out. So I can only contract physiologically slowly, and to avoid injuries I stretch slowly. The last rep is quite well done, ...
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318 views

How can a glute be developed to twerk? [closed]

It seems that most people who are able to twerk have big glutes, not necessarily muscular but a big fatty. Is it necessary to have a fat deposits on glute muscles to be able to get the control?
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1answer
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Flat dumbbell press and incline dumbbell press (45°) [retraction,weights motion path]

How to retract my scapula? On YouTube people often show retraction in such a way that it creates an ass-crack in between the shoulder blades, but when I try to retract like them, I retract but such ...
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Leg workout plan

I have been hitting the gym for 3 months now and have been following this routine for my legs: Deadlifts : 4 sets, 6-8 reps Leg press: 4 sets, 8-10 reps Seated calf raises: 4 sets, 8-10 reps I switch ...
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Breathing during bench press (mark rippitoe)

“No breath taken during the set will involve the complete exchange of the full tidal volume of your lungs. This takes too long, requires too much relaxation, and is unnecessary. Breathing during the ...
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Exercise Variation and Periodisation

I guess I can say it is widly known to change your workout routine from time to time (may that be to focus more on certain muscles, hit muscles a little different, rule out muscle imbalances or simply ...
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Push pull legs routine, what do you think of this?

I would like to post my routine I'm on and see what you think. I have a few goals in mind and I've ironed out this routine over the years with a few big setbacks ( knee surgery from a child hood ...
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Weighted press ups for abdomen

Loading with weight crunches is no viable because at the end of the movement the weight actually drags you forward making the movement way easier than without weight, it only becomes viable when doing ...
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Dumbbell bench press tutorial

I need a full definitive guide for dumbbell bench press but when i search on web, i get only results for barbell bench press. Any source you know?
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What are the benefits of hypertrophy training, if you have pure strength goals?

At least relative to bodyweight. I know that one is supposed to train not only in the low rep ranges when the goal is maximum strength, but to also squeeze in some 8-12 rep sets when going for ...
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Full Body Workout Routine for late novice

Hey guys i have a question. I am a late novice and other Routines like strong lifts, ICF, starting strength doesnt suit me because they lack on volume, take too long, hit fast the stalling wall etc ......
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Does the GVT actually work for mass gain in non-enhanced lifters?

GVT is German volume training where 10 sets of 10 of a compound movement is done. I am in doubt because such high rep is more like endurance work as I have learnt from various sources.
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93 views

How to adapt the progression in hypertrophy routines?

My name is Chris and I have a question about how to introduce the "variable" progression in my hypertrophy routine. I have been practising fitness for 15 years now but was not until 2 years ago that ...
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1answer
96 views

Will higher level of intensity induce hypertrophy/strength

I perform body-weight exercises. There is a general understanding of improving strength, hypertrophy, or endurance based on the number of reps you can do at a particular difficulty. Let's say I can ...
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Is Whey Protein Bad For the Heart

Since the heart contains muscles....does taking whey protein increase the muscle size of the heart thus increasing the weight of the heart...so is it bad for health?
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If optimal rep range is 8-12 for hypertrophy, why does my aesthetics focused program has 5 reps for some workouts?

I've been following coolcicada's PPL routine for a while and I love it, but I choose this program over others just because the creator claims it's hyperthropy and aesthetics focused, he doesn't talk ...
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How do I progress in my squats?

I have been stuck for 2months on the same max weight of 90kg for one rep.For 5 reps I am stuck in 75kg for 5 reps.As soon I increase weight to 80kg,my reps count becomes 2-3 & after that form ...
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154 views

How is muscle micro-damage different from physical muscle damage?

It is often claimed that muscle damage is a cause for muscle strength and hypertrophy, but if this is the case, then if i cause some micro-tears to a muscle using, say, some tiny needles, would that ...
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152 views

How to combine strength, hypertrophy and stability in one weight training program

I just read about a training program used by US Army Rangers: https://www.muscleandfitness.com/workouts/workout-routines/full-spectrum-strong-army-ranger-workout-army This program seems attractive ...
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Losing Lean Muscle Mass (Detraining)

I have never fully understood how this exactly works. These questions pertain to the long term effects of strength training only. Basic Physiology of Hypertrophy (what is understood) During muscle ...
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Rationale behind Rep Range recommendations - Strength vs Hypertrophy

It makes no sense to me why the rep range for “hypertrophy” and body builders is according to NSCA and many other sources is 3 sets and 10-12 reps. At the most basic level cross bridges formation ...
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2answers
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Benefit of repeat hypertrophy

I am able to do dumb bell curl with 25 pound but if I don't do exercise for 3 weeks, i am still able to curl 25 pound but now with pain afterwards, i am assuming hypertrophy, This repeat hypertrophy y ...
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Are the idea of 3x10 reps just internet talk?

Everywhere on the internet if you look for gym programs to promote hypertrophy you will see 3 sets of 7-10 reps etc. A personal trainer in the gym i go at has warned me not to believe most of what is ...
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Adding Muscle Mass using “NO LOAD” resistance training [closed]

Updated : https://bretcontreras.com/do-we-even-need-to-lift/ Bret gets it. LOL Regarding the small sample size. You do realize how common studies of less than 20 people are? Large RTC studies are ...
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How does rep duration affect muscle growth? [duplicate]

The answer to this question has proven harder to find than I first thought it would be, so I decided to ask it here. My question is, what is the optimal rep duration in a resistance training regime ...
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1answer
134 views

Are anabolic steroids required to achieve certain strength and musculature? [closed]

The question asks about whether or not anabolic steroids (test, tren, dianabol, inhibitors, insulin, HGH, etc.) are required to reach a specific level of strength or musculature. Some people, even ...
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1answer
179 views

How is hypertrophy (muscle-gain) provoked?

What are the mechanisms that must be present in order for me to gain lean muscle mass (purely from a training perspective)?
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Are there advantages to breaking up a workout?

For instance, say you're doing an HST (Hypertrophy-Specific Training) routine, and you can choose between Routine 1 ad Routine 2. In Routine 1 you would be doing 3 full-body sessions per week, and in ...
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707 views

How fast should a rep be in strength, power, hypertrophy and endurance goal workout?

I would like to know what is the tempo for a rep in any kind of the four workouts mentioned above in order to gain the best result in the relevant workout. I don't know if it is correct to give each ...
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190 views

Scheme 3-4 times fitness a week - Hypertrophy [closed]

Note: my goal is hypertrophy I have stopped for half a year working out. Now I lost practically all of my muscle I had built up before. I'm trying to get back into fitness, preferably 3-4 times a ...
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Can starting strength be morphed to fit hypertrophy purposes?

If I take an 'off the shelf' starting strength workout and increase the repetitions to the 8-12 range per set, will it be an effective hypertrophy workout? Day 1 Squat 3x12 Bench 3x12 Snatch ...