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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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Can walking be an effective way to gain muscle mass on the calves?

Recently I have been focusing on walking for steps, and moving more? With this the question popped in my head of if walking can increase muscle mass on the calves? If so is there a certain way to walk ...
Damiyen Gee's user avatar
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1 answer
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Circuit training with usual break times - a good idea?

Short: Is it better to train each exercise in a row or should we rather do a "circuit training" with same exercises and same break lengths? Let's say we have a full body workout with pull, ...
LulY's user avatar
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2 answers
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What is hypertrophy good for?

In so many blogs, videos and tutorials I read and see the focus is on hypertrophy. I wonder why this is the case. What is hypertrophy good for? To better understand the question: People spend a lot of ...
LulY's user avatar
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1 answer
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Does exercise improve health without losing fat?

Consider this scenario: A person has has a body fat percentage of >25% or whatever is considered clinically obese (i.e their weight may have detrimental effects on their health). This person, for ...
Ethan's user avatar
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How to split a chest weightlifting workout for twice a week

I am an advanced beginner in terms of weightlifting but noticed I am not getting enough development in my chest, particularly my upper chest seems a bit less developed than the rest. Some of this ...
krishnab's user avatar
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1 answer
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Are flared elbows better for upper chest?

I was told that the positioning of the clavicular head meant that the muscle was activated best when the arms are flared, almost 90° to the body. I'm just wodnering if this is true?
Ethan's user avatar
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1 vote
1 answer
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Are circuit style gyms suited for hypertrophy progression?

I have access to a gym offering circuit training with weight machines, meaning people have to use every machine for a timed set of 1 minute and then a 15 sec break to switch to the next machine. My ...
donde's user avatar
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Does post-workout cold immersion dampen strength as well as hypertrophic gains?

Andrew Hibernian has discussed research suggesting that hypertrophic gains are lost when one undergoes immersive cold exposure within 6 hours after training. I’m wondering if this six hour window is a ...
TylerDurden's user avatar
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What’s the effect of a full but significantly deferred (vs an immediate/same-day) recovery?

It’s often said that only 30% of one’s gains are made in the gym, while the remaining 70% are made in the bedroom. Last week I ate well, had a pretty heavy workout, and then failed to sleep until the ...
TylerDurden's user avatar
1 vote
0 answers
24 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?
Ethan's user avatar
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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 ...
Frank's user avatar
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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 ...
krishnab's user avatar
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3 votes
1 answer
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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 ...
Damiyen Gee's user avatar
-1 votes
1 answer
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"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. ...
Luffy's user avatar
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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 ...
user39718's user avatar
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?
Babu's user avatar
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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-...
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3 votes
0 answers
90 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 ...
Marios Gretsas's user avatar
2 votes
1 answer
502 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 ...
Kinka-Byo's user avatar
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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 ...
leon.fuchsler's user avatar
3 votes
1 answer
854 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 ...
Babu's user avatar
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1 vote
0 answers
44 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?)
yeetsteak's user avatar
0 votes
1 answer
303 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 ...
Mr. Engineer's user avatar
2 votes
0 answers
47 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 ...
F Chopin's user avatar
3 votes
2 answers
244 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 ...
Mr. Engineer's user avatar
4 votes
1 answer
3k 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 ...
Kinka-Byo's user avatar
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1 vote
0 answers
178 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 ...
manuel100's user avatar
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2 answers
163 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/...
AspectST's user avatar
0 votes
1 answer
319 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 ...
user avatar
3 votes
1 answer
259 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 ...
Ricardo Semião's user avatar
2 votes
2 answers
157 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 ...
ExtroMechanic's user avatar
2 votes
2 answers
246 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 ...
Kinka-Byo's user avatar
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9 votes
1 answer
154 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 ...
Bar Akiva's user avatar
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0 votes
1 answer
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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 ...
Bar Akiva's user avatar
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2 votes
1 answer
400 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, ...
user avatar
0 votes
1 answer
74 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 ...
user avatar
2 votes
0 answers
324 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 (...
Justin Hehli's user avatar
3 votes
3 answers
196 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 ...
Eric Warburton's user avatar
2 votes
2 answers
238 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 ...
Venture2099's user avatar
3 votes
2 answers
368 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 ...
Michael Curtis's user avatar
4 votes
1 answer
489 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 ...
Liiuc's user avatar
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4 votes
1 answer
116 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 ...
forgodsakehold's user avatar
1 vote
2 answers
197 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 ...
user avatar
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 ...
user33976's user avatar
1 vote
2 answers
308 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 ...
user avatar
4 votes
1 answer
233 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 ...
user avatar
4 votes
2 answers
205 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 ...
Daniel's user avatar
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0 votes
2 answers
84 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?
Like tears in rain's user avatar
2 votes
0 answers
144 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: ...
UnbescholtenerBuerger's user avatar
3 votes
1 answer
204 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 ...
JustSnilloc's user avatar
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