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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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Why don't the HST routine get the attention it deserves?

I was wondering about this topic. A long time ago I did the HST routine and got very nice results, mainly in strength but gain a lot of mass in the process too. Nowadays I'm starting to train more ...
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62 views

Is it possible to periodize from set to set?

Whole books have been written on the subject of periodization for strength training. The essence seems to be to work in different rep ranges. 5 or less for strength and 8-12 for hypertrophy. A simple ...
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1answer
60 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
187 views

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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1answer
63 views

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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1answer
158 views

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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0answers
110 views

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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113 views

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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1answer
47 views

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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1answer
106 views

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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1answer
104 views

Benefits of hypertrophy training in strength goals 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 strength relative to bodyweight. But why?...
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3answers
366 views

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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2answers
64 views

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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1answer
65 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
89 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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2answers
153 views

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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1answer
1k views

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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2answers
481 views

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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1answer
113 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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1answer
107 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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237 views

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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1answer
245 views

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
112 views

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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1answer
179 views

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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2answers
326 views

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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3answers
209 views

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
124 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
170 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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3answers
192 views

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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3answers
614 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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2answers
171 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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3answers
1k views

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 ...
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4answers
236 views

Compare & contrast squat types

I am transitioning from a beginner program (5x5 Stronglifts) to an intermediate programme. Lots of exercise regimes recommend squats, but what is more suitable for developing: Powerlifting? ...
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2answers
519 views

What are the functional effects of hypertrophy?

Hypertrophy means that your muscles are bigger, but does this mean that they don't perform better or worse than smaller muscles? Is it really possible for hypertrophy of the muscles to have no ...
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2answers
208 views

Is Hypertrophy-Specific-Training Enough to Maintain Maximal Strength Levels?

For starters, I usually train specifically for maximal strength gains. As my strength has increased, I've trained to lift maximally using a belt. Unfortunately, I recently injured a couple of my ...
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3answers
1k views

Train for strength or hypertrophy?

I'm almost 19 years of age and I am regularly doing gym since 3 months. With the height of 5'10 and weight of merely 115 pounds, I initially joined the gym with the intention of becoming a little '...
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4answers
344 views

Alternative calf exercises

I feel like my calves aren't gaining size proportionally to the rest of my body. In terms of leg exercises, I do all the regular stuff like deadlifts, squats, and a bunch of isolation exercises, ...
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1answer
145 views

Which rep range contributes to the most hypertrophy of calves?

I've watched videos of two big bodybuilders, Jay Cutler and Hunter Labrada. Both bodybuilders start with the premise of "your calves are being used all day long...". Jay Cutler finishes with You ...
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2answers
1k views

Is there good scientific evidence on the effectiveness of rest days for building mass?

I'm wondering if there is any study that compares two groups doing identical exercises, except that one group has fewer rest days than the other. I have seen a lot of conflicting evidence on the ...
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7answers
4k views

Mixing high intensity and high volume in a single session

It seems to be generally agreed upon that high intensity (i.e. heavy weights) for fewer reps, tends to make you stronger, while high volume (i.e. less weight) for more reps, tends to make you bigger ...
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4answers
143 views

Less sleep the night before, in order to sleep more the night after a strength workout

I know about the importance of good sleep after strength workouts, due to the release of growth hormone during deep sleep. No matter how hard I try, my body refuses to sleep more than 6 hours. Going ...
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1answer
46 views

Cell Death and muscle synthesis

just a question out of curiosity! I went to a Science Live event last week, and one of the things they talked about was how cell death is essential for growth and replacement of cells. Does this ...
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3answers
6k views

arm muscle size not increasing

A few months ago, my triceps starting showing. I've been regularly going to gym and my diet consist of protein, carbs and veggies (broccoli) and follow "Rule of third" 1/3 of protein, 1/3 of carbs and ...
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3answers
340 views

Does hypertrophy need to be maintained?

I'm familiar with the general idea of adaptation and super compensation, and the loss of strength if your body doesn't feel you need it anymore because the increased load isn't present. I've been ...
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1answer
1k views

What is the function of myosatellite cells, and how do they relate to performance?

Three questions pertaining to myosatellite cells: What are myosatellite cells? What function do they have in the muscles? How do they relate to performance?
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2answers
501 views

Is there a routine for hypertrophy that is incredibly intense but effective(no steroids)? [closed]

This question was not well received originally, so I will rephrase it. Is there a hypertrophy routine that stands above the others in terms of size gain, given that infinite motivation and ...
3
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2answers
559 views

Is the muscle pump after exercise due to increased cellular Na (due to reduced ATP availability)?

Cellular hypoxia leads to reduced ATP, resulting in Na/K ATPase down regulation reducing the activity of the Na/K pump. (Since I'm limited to two hyperlinks in a question currently, this first one ...
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2answers
219 views

Muscle size reduction sans loss

I'm in a rather weird situation here. I've been doing weights for about a year; it's been going well due to a good trainer (my brother), good attitude and suchlike. I've been able to keep going 4 days ...
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4answers
193 views

Isolation exercises for back training

I have built a routine which main goal is hypertrophy, and goes with the following strategy: large muscles groups (back, legs, chest) are trained with 3-4 X 8 supersets, usually isolation + compound ...
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1answer
974 views

Muscles fibres, hypertrophy and energy systems

I've asked a few questions on this site about, and have been doing some reading, on: muscle fibre types (slow twich and fast twitch) hypertrophy (myofibrillar and sarcoplasmic) energy systems (ATP-PC,...