Do you want to get stronger, build muscle and make visible progress during training? Then there's one term you can't avoid: Hypertrophy.
It sounds complicated, but it's not. Hypertrophy is the process by which your muscles grow – and that's exactly what you want when you really step on the gas during training.
If you understand how hypertrophy works, you can make your training even more targeted and see results faster.
In this article, we explain exactly what hypertrophy is, what types there are and which exercises are best suited to it. You'll also find a sample training plan at the end of the article!
What exactly is hypertrophy?
In short, it's the process by which your muscles increase in size. This happens when the muscle fibers grow in response to stress.
Every time you challenge your muscles, whether through strength training or intense exercise, small tears develop in the muscle fibers. Your body repairs these tears and in the process your muscles get stronger and thicker - that's hypertrophy in action.
However, there is a difference between muscle growth and strength gain:
Muscle growth (i.e. hypertrophy) refers to an increase in muscle mass.
Strength gain, on the other hand, means that you can lift more weight or do more repetitions.
The two are often related, but they are not the same thing. With hypertrophy, you focus primarily on visibly increasing muscle size.
What types of hypertrophy exist?
Did you know that there are different types of hypertrophy? More specifically, there are two main types: sarcoplasmic hypertrophy and myofibrillar hypertrophy.
Sarcoplasmic hypertrophy: This is the type of muscle growth where the volume of fluid (sarcoplasm) in the muscles increases. You may not see a huge increase in strength right away, but your muscles will look plumper and bigger. You can achieve this type of hypertrophy by increasing volume and performing more repetitions with lighter weights.
Myofibrillar hypertrophy: This is about the growth of the actual muscle fibers (myofibrils). The result? Your muscles become stronger and denser. You achieve this through heavier weights and fewer repetitions. You may not have the same “pump” look as with sarcoplasmic hypertrophy, but you'll build raw strength.
Both types of hypertrophy are important and complement each other well. Depending on your goals, you can focus more on one type or the other - or combine both in your training.
What triggers hypertrophy in the muscles?
Now that you know what hypertrophy is, let's talk about what triggers it. There are three main mechanisms that promote hypertrophy: mechanical tension, metabolic stress and muscle injury.
Mechanical tension: This is the force that acts on your muscles when you lift weights. To promote hypertrophy, you need to regularly stress your muscles enough to force them to adapt. You can achieve this through progressive overload - continuously lifting more weight, doing more repetitions or a combination of both.
Metabolic stress: This is the burning sensation you feel during an intense set when your muscles are full of blood and waste products such as lactate. This stress triggers a series of reactions that promote muscle growth. The “pump” you feel isn't just a good feeling - it's also a sign that your body is working hard to grow your muscles.
Muscle injury: Every time you train your muscles, you cause tiny tears in the fibers. This sounds bad, but it's exactly what you want. Your body repairs these micro-injuries and the muscles come back stronger and bigger.
What does protein synthesis have to do with it?
In addition to these three mechanisms, protein synthesis also plays a central role.
Protein synthesis is the process by which your body produces new muscle protein to repair damaged fibers and create new ones. Without sufficient protein synthesis - supported by proper nutrition and recovery - hypertrophy cannot occur.
Hormones such as testosterone and growth hormone also heavily influence this process and can make the difference between mediocre and impressive results.
What are the best exercises for hypertrophy?
Now we come to the practical part – which exercises are best suited to trigger hypertrophy?
The good news is that you don't have to reinvent the wheel. The best exercises are often the classic basic exercises that target many muscles at once and maximize mechanical tension.
Squats: The supreme discipline for the legs. Squats not only work your thighs, but also your entire core and many other muscle groups.
Bench press: A classic exercise for the chest muscles that also involves the shoulders and triceps. Here you can really load up on weight and challenge your muscles.
Deadlift: An exercise that works almost the whole body. It's unbeatable when it comes to creating mechanical tension and promoting myofibrillar hypertrophy.
Pull-ups: One of the best exercises for the back and arms. They not only train the muscles, but also improve your grip strength and core stability.
In addition to these basic exercises, you can use isolation techniques to target specific muscles and maximize metabolic stress.
Example: curls for the biceps or leg extensions for the quadriceps.
A combination of basic and isolation exercises will give you the best results.
Example training plan for hypertrophy: Gym
Day 1: Chest and triceps
Bench press (flat bench): 4 sets of 8-12 repetitions
Incline bench press with dumbbells: 3 sets of 10-12 reps
Dips: 3 sets of 8-12 repetitions
Tricep presses on the cable pulley: 3 sets of 10-15 repetitions
Day 2: Back and biceps
Deadlift: 4 sets of 6-8 repetitions
Pull-ups (wide grip): 4 sets of 8-12 repetitions
Barbell rows: 3 sets of 8-10 repetitions
Dumbbell bicep curls: 3 sets of 10-15 repetitions
Day 3: Legs
Squats: 4 sets of 8-12 repetitions
Leg press: 3 sets of 10-12 repetitions
Leg extensions: 3 sets of 12-15 repetitions
Leg curls: 3 sets of 12-15 repetitions
Day 4: Shoulders and abs
Shoulder presses (dumbbells or barbell): 4 sets of 8-12 repetitions
Side raises: 3 sets of 12-15 repetitions
Face pulls: 3 sets of 12-15 repetitions
Planks: 3 sets of 30-60 seconds each
Hanging leg raises: 3 sets of 12-15 repetitions
Example training plan for hypertrophy: Bodyweight & minimal equipment
Day 1: Chest and triceps
Push-ups (different variations, e.g. normal, wide, narrow): 4 sets of 10-20 reps
Dips on a bench or chair: 3 sets of 12-15 repetitions each
Dumbbell flys (if dumbbells are available, alternatively: resistance band): 3 sets of 10-12 repetitions each
Overhead tricep stretches with dumbbells or resistance band: 3 sets of 12-15 repetitions
Day 2: Back and biceps
Pull-ups (on a pull-up bar): 4 sets of 6-10 repetitions (if too heavy, jumping pull-ups with slow lowering)
Inverted rowing (under a stable table or on a low bar): 4 sets of 10-12 repetitions each
Dumbbell bicep curls (alternatively: resistance band): 3 sets of 10-15 repetitions each
Dumbbell rowing with one arm (or with resistance band): 3 sets of 10-12 repetitions per side
Day 3: Legs
Squats: 4 sets of 15-20 repetitions (additional difficulty: e.g. backpack with books)
Lunges (forwards or backwards): 3 sets of 12-15 repetitions per leg
Bulgarian squat (back leg on an elevation): 3 sets of 10-12 reps per leg
Leg curl with dumbbells between the feet (alternatively: hip raise on one leg): 3 sets of 12-15 reps each
Day 4: Shoulders and abs
Pike push-ups: 4 sets of 8-12 repetitions
Side raises with dumbbells or resistance band: 3 sets of 12-15 repetitions
Face pulls with resistance band: 3 sets of 12-15 reps
Planks: 3 sets of 30-60 seconds each
Hanging leg raises (on a pull-up bar) or leg raises on the floor: 3 sets of 12-15 repetitions each
Your path to hypertrophy - take the first step!
Now you have a good overview of what hypertrophy is, how it works and which exercises can help you achieve your goals.
All you have to do now is put what you've learned into practice. Use the knowledge to optimize your training and achieve the results you want. See you at the weights!
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