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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89 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 ...
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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 ...
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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, ...
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68 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 ...
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91 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 (...
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156 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 ...
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2answers
219 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 ...
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218 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 ...
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Do clicking, ticking sounds in the shoulder affect muscle hypertrophy/growth?

When doing lateral raises, my left shoulder makes a clicking/ticking sound. It seems like the muscles of my upper extremity are rubbing against each other, and sometimes they are in a knot, and when ...
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214 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 ...
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98 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 ...
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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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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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292 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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195 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 ...
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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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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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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
122 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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3answers
387 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 ...
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2answers
338 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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135 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 ...
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191 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 ...
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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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686 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 ...
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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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1answer
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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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142 views

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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297 views

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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1answer
104 views

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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788 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
312 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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86 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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197 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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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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1answer
51 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
124 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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3answers
281 views

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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3answers
434 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
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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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1answer
125 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
104 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
241 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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3k 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
2k 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
170 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
231 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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400 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
321 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 ...