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.
116
questions
0
votes
0
answers
41
views
What’s the effect of missing a recovery?
Last week I are well, had a pretty heavy workout, and then failed to sleep until the next night, when I managed to sleep for nearly ten hours. To what extent was that workout just “wasted,” and what ...
- 213
1
vote
0
answers
23
views
Chest vs hand supported rows?
When doing single arm dumbell rows, is there any significant difference in function or hypertrophy between doing them chest supported on an inclined bench or hand supported on a flat bench?
- 805
0
votes
0
answers
22
views
Does cold water immersion at moderate temperatures like 20C inhibit strength and hypertrophy?
It is well known that cold water immersion at more icy temperatures within 6 hours of working out will negate some or many of one’s muscular gains. Though apparently this doesn’t apply to cold showers ...
- 271
2
votes
1
answer
64
views
How to adjust hypertropy workout when gym has limited dumbells
My current goal is hypertropy, to build some muscle. I am an advanced beginner when it comes to lifting. I usually working in the gym of my apartment complex, which is naturally very convenient. So ...
- 329
3
votes
1
answer
96
views
Is this a good workout split? It is modified for preference, but I would still like some review
4 day split. Modified upper lower for preference.
Monday (upper):
Dumbbell bench 3x8-10
Lat pull-down 3x12-15
Facepull 3xamrap
Low cable bicep curl 3x12-15
Incline dumbbell bench 3x8-10
Bent over one ...
- 166
-1
votes
1
answer
73
views
"10 reps of every required healthy exercise every hour for 10 hours" vs. "100 reps of every required healthy exercise every day" [closed]
"10 reps of every required healthy exercise every hour for 10 hours" vs. "100 reps of every required healthy exercise every day" - both performed by two different men for 1 year. ...
- 37
2
votes
1
answer
722
views
How come my arms are so skinny but I am strong?
I regularly lift 40lbs (each arm) dumbbell curls for 8-10 reps for 6 sets in the gym. I have good form (not swaying/cheating) and do slow and controlled reps. I see guys lifting 20-30lbs with arms 4x ...
- 21
6
votes
1
answer
3k
views
Why does growing more muscle push out veins to surface?
I have learned that gaining muscle make veins more visible not because they increase vein size but because they push out veins more. But, why? Why does gaining muscles push out the veins more?
- 1,331
2
votes
0
answers
69
views
Can somebody check if my workout is good for strength training & hypertrophy? Maybe give tips / adjustments if neccesary
Hello this is my first post here, here is my workout program at the moment:
Day 1
Back Squat 5/3/1
Good Morning 3× 8-10
Leg Extension 3 sets x 8-10
Front Foot Elevated Smith Machine Split Squat 4× 8-...
user39379
0
votes
0
answers
37
views
To what extent is strength an inevitable byproduct of hypertrophy vs. the converse?
To what extent is strength an inevitable byproduct of hypertrophy vs. the converse?
I don’t know how one would measure to compare units, but let’s say that strength is what one is training for, and ...
- 213
3
votes
0
answers
87
views
Efficiency of my workout program [closed]
I've been lifting for 6 months and I follow this program:
Day
Exercises
Monday
Front SquatsDumbbell LungesLeg extensionsLeg PressOverhead PressLateral RaisesFace Pulls
Tuesday
Bench PressIncline ...
- 131
2
votes
1
answer
148
views
Is Barbell Drag Curl mechanically useful for building biceps
The barbell Drag Curl is said to be effective for the Bicep Long Head as it works in a more stretched position compared to the conventional barbell curl.
I'm considering to add it to my routine in ...
- 1,731
0
votes
1
answer
139
views
Is doing 4 sets of 6 pushups 3x per week enough for a beginner push workout regarding hypertrophy and strength
I am 24 years old and a beginner when it comes to fitness in general. I recently started doing calisthenics regularly. I do 3 workouts per week. One workout consists of a push, pull, core and leg ...
- 143
3
votes
1
answer
840
views
What is the ideal amount of fat and carbs one should ingest for building muscle?
If one goes on the internet and searches about nutrition, usually the discussions are centered about calories and proteins. Less often, harmful fats are discussed (eg: transfats) and decreasing ...
- 1,331
1
vote
0
answers
41
views
Adding weight to each set? [closed]
Should I add weight to each set if im aiming for hypertrophy? (Pyramid sets or straight sets, etc?)
- 11
0
votes
1
answer
145
views
How to take advantage of testosterone and HGH boost provided by leg day?
According to Norwegian study, leg exercises, especially squat, result in increased testosterone and human growth hormone (HGH) levels, which in turn resulted in greater biceps growth when biceps were ...
- 133
2
votes
0
answers
46
views
Which factors affect the rate of myonuclear accretion within muscle fibers during strength training?
During muscle hypertrophy induced by strength training, there are at least two separate processes which occur that increase muscle size and strength [1]:
Increased rates of muscle protein synthesis ...
- 51
3
votes
2
answers
224
views
Are big lifts effective for hypertrophy training?
It is my understanding that the goal of hypertrophy training is to maximize time under tension to stimulate muscle growth. However, most heavy compound movements such as deadlift seem to do the ...
- 133
4
votes
0
answers
2k
views
Lu Raises vs Lateral Raises (biomechanical analysis)
let's consider the so called "Lu Raises", frequently performed by Lu Xiao Jun.
I'm curious to understand if they could be a nice alternative to the common Lateral Raises for lateral delts ...
- 1,731
1
vote
0
answers
159
views
Fixed workout routine (for 6 weeks) vs day-to-day variable routine?
There are tons of videos from fitness experts who recommend that you follow a fixed program for an average of about 6 weeks to maximize muscle growth. And this is also the philosophy with which I have ...
- 11
0
votes
2
answers
161
views
How do I complete a workout like this?
I found a workout online that would help me with my current pull-up goal. I don't know if there is a specific way to complete it, but I'll put it under here.
Perform & Progress The Following 2x/...
- 1
0
votes
1
answer
275
views
How to balance endurance, strength, and hypertrophy
While adding volume and endurance seem to help bodybuilders hypertrophy, as well as doing advanced technique's to work both fibers such as Myo reps, etc.. strength doesn't seem to have much of an ...
user32213
3
votes
1
answer
179
views
Benefit of training a muscle at different lengths, the anatomy/bio mechanics theory and empirical evidence behind it
What is the benefit of training a muscle at different lengths portions - i.e. selecting an exercise that has higher resistance at a shorten position, other at a mid-range position, and other at a ...
2
votes
2
answers
142
views
Calves Hypertrophy
I have been doing single leg calf raises every day for about 6 months now.
Every set (per leg) is a drop set. I stop my calf workout when I cant do more than 3 per leg. My form is good, I am eating in ...
2
votes
2
answers
225
views
How would you replace the bench press for chest hypertrophy?
although I like the bench press very much, I think I'll stop doing it as it causes me right scapula pain in the point shown in figure.
This probem occurs if I perform barbell bench press, dumbbell ...
- 1,731
9
votes
1
answer
142
views
How do nerves become fatigued?
(From Wikipedia) In novice strength trainers, the muscle's ability to generate force is most strongly limited by nerve’s ability to sustain a high-frequency signal. After a period of maximum ...
- 193
0
votes
1
answer
58
views
If high volume of work at high frequency stimulates muscle growth, why does computer work cause RSI?
Typing for 8 hours a day places the muscles and tendons under much more stress than any strength training or stretching routine a physiotherapist might prescribe to someone suffering from RSI.
And yet ...
- 193
2
votes
1
answer
397
views
If hypertrophy is all it takes to build (tear) muscle, why aren't home workouts more popular
Most big guys at the gym say that home workouts cannot increase muscle mass as much as weights at the gym. Eg: a bench press is far more effective at working the chest than pushups.
My understanding, ...
user33409
0
votes
1
answer
73
views
Hypertrophy detecting machines?
Per my understanding, muscle fibers need to be sufficiently damaged in order for them to later regrow. How does objectively know whether the muscle is sufficiently damaged? Is there an electric ...
user33409
2
votes
0
answers
260
views
Full Body A/B Split Workout Review
I've been working out for a while now, doing different programs (SL 5x5, GZCLP, various full body routines).
Since my weeks vary in busyness and I want to throw in some other activity occasionally (...
- 189
3
votes
3
answers
193
views
What causes newbie gains?
I'm running into a bit of a hard time finding what the driving factor for newbie gains actually is. My google fu is only returning articles explaining at surface level what newbie gains are.
The basic ...
- 2,432
2
votes
2
answers
237
views
Can this published superset, high-rep, low weight routine support significant hypertrophy?
In Joe Manganiello fitness book, Evolution, he advocates an intensive circuit of supersets using low weight. An example is
Bench Press followed by Lat Pulldown
20 reps of each without rest
15 reps ...
- 93
3
votes
2
answers
309
views
Will reducing rest between sets make push ups better for hypertrophy?
Some personal stats: 52 yo. 140 lbs. 5'9"
My max for push ups in one set is around 35.
My 1RM for bench is 145 lbs.
If I use 75% 1RM for doing sets of 10 reps, I should lift around 110 lbs.
If I ...
- 251
4
votes
1
answer
459
views
Hypertrophy with calisthenics skills
How can I structure a training program aimed at hypertrophy using calisthenics skills such as planche and front lever?
I identify myself as an beginner/intermediate in calisthenics skills.
I can ...
- 329
4
votes
1
answer
113
views
The science behind the distribution of muscle mass, and how the body decides where to build or breakdown muscle
May I know if there have been journal article reviews or studies that deal with how the body decides where to build or breakdown muscle first, and the metabolic/endocrinal/molecular mechanisms behind ...
- 161
1
vote
2
answers
191
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 ...
user34018
6
votes
5
answers
5k
views
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 ...
- 85
1
vote
2
answers
307
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 ...
user33930
4
votes
1
answer
229
views
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 ...
user33914
4
votes
2
answers
201
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 ...
- 121
0
votes
2
answers
81
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?
2
votes
0
answers
143
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: ...
3
votes
1
answer
164
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 ...
- 4,412
3
votes
3
answers
465
views
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 ...
user33304
1
vote
2
answers
2k
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 ...
- 11
4
votes
2
answers
328
views
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 ...
- 83
3
votes
2
answers
209
views
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 ...
- 31
5
votes
6
answers
5k
views
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 ...
- 785
6
votes
2
answers
1k
views
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 ...
user32213
2
votes
0
answers
56
views
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 ...
- 121