Everything You Need To Know About Hypertrophy Training

Hypertrophy training seeks to increase your muscle size. This increase is mostly accomplished through exercises and workouts that incorporate strength training.

Hypertrophy differs from traditional strength training in that its goal is increasing muscle size rather than simply building strength. Lifting weights is the most common way to increase hypertrophy.

What Is Hypertrophy Training?

Hypertrophy training is a type of resistance training that focuses on specific techniques to increase muscle tone, size, and mass.

Many people pursue hypertrophy training to increase muscle size and support health goals. Others might use this training to prevent injury, change appearance, or feel a sense of accomplishment.

There are two main types of muscle hypertrophy: sarcoplasmic and myofibril hypertrophy. Sarcoplasmic hypertrophy is the physical increase of muscle and is what most people mean when they refer to hypertrophy training. Myofibril hypertrophy is when the muscle becomes more dense and compact.

Muscle mass levels play an important role in health and wellness. Having low muscle mass levels is associated with an increased risk of:

• Falls
• Heart disease
• Osteoporosis
• Type 2 diabetes

Research has shown you can build muscle mass by focusing on mechanical tension and metabolic stress.

Mechanical tension involves using heavy weights and performing exercises through a full range of motion. Metabolic stress is essentially the pump you achieve as a result of working out at a high intensity with short rest periods.

Hypertrophy vs. Strength Training

Hypertrophy and strength training overlap a bit and have different overall goals. Hypertrophy focuses on building muscle size, while strength training focuses on strengthening muscles.

Bodybuilders and those who want observable muscle growth have been most interested in increasing their muscle size. Building strength is important not only for athletes but also for your day-to-day life. Improving your strength enables you to lift and carry things and move well.

How To Train for Hypertrophy

There's no well-established consensus on how training variables should be implemented or changed to promote muscle growth. There are multiple ways to approach your training. Try experimenting with different sets and reps until you find an approach that works for you.

The National Academy of Sports Medicine (NASM) suggests doing 15-20 sets of challenging hypertrophy exercises per week to increase muscle size. Spread these exercises throughout your week. The maximum muscle response is achieved through five to six sets of an exercise.

The American Council on Exercise (ACE) also recommends monitoring your diet. You need to eat enough calories, including protein and carbohydrates, to support muscle growth.

You could opt to work with a personal trainer to determine how much to increase your volume and for what muscle groups. Some body parts—such as your biceps, shoulders, and calves—require more volume than others. You may want to increase your reps and weights at regular intervals.

Focus on multi-joint exercises, such as squats, deadlifts, shoulder presses, and rows, to promote muscle growth.

Dumbbell Row

Here's how to perform a dumbbell row:

1. Get into a lunge position, keeping a soft bend in your front leg. 
2. Engage your core by squeezing your belly button toward your spine. 
3. Lower your dumbbell toward the floor until your arm is fully extended.
4. Begin pulling upward by sliding your shoulder blade toward your spine, lifting the weight toward your torso, and driving your elbow to the ceiling. 
5. Keep your elbow close to your body as it passes the ribs. The dumbbell should be in line with your chest, and your elbow should be pointing toward the ceiling at the end of the movement.
6. Do three sets of 6-12 reps, with a zero to 60-second rest between each set.
7. Switch sides and repeat the same movements.

Dumbbell Skull Crusher

Here's how to perform a dumbbell skull crusher:

1. Lie face up on a bench with your entire body on the bench except your lower legs. You can also do this move on the ground.
2. Ensure your knees are bent and your feet are flat on the floor. 
3. Extend your arms above your chest, elbows shoulder-width apart, and hold dumbbells in each hand, or hold one dumbbell with both hands.
4. Bend your elbows and lower the weight toward the top of your skull.
5. Continue lowering the weight behind the head. The bottom of the dumbbell head should be about in line with the bench.
6. Reverse the movement until the weight is above your chest in the original starting position. 
7. Do three sets of 6-12 reps, with a zero to 60-second rest between each set.

Dumbbell Squat

Here's how to perform a dumbbell squat:

1. Stand with your feet just more than hip-distance apart and your toes angled slightly outward.
2. Hold a dumbbell in your hands at your chest.
3. Bend your elbows so the weight is positioned at the center of your chest.
4. Engage your core and look straight ahead, keeping your back in a neutral position. 
5. Press your hips back and bend your knees to perform the squat, keeping the dumbbell close to your body.
6. Keep your weight evenly distributed and slightly more weighted toward your heels.
7. Press through your heels to reverse the motion and return to the starting position. 
8. Do three sets of 6-12 reps, with a zero to 60-second rest between each set.
   

Benefits

Building muscle mass using hypertrophy training can have many benefits. The American Heart Association (AHA) advises everyone to incorporate muscle-strengthening activities at least twice weekly.

Improves Quality of Life

Increasing muscle mass can improve your movement and functional capacity, both of which boost overall quality of life. This is particularly important as you age.

Research has shown that regular physical activity in mature adults is important for healthy aging and reduces mortality and injury risk. Hypertrophy training can also reduce the likelihood of age-related muscle mass loss and diseases.

Manages and Improves Metabolic Function

Developing your muscles improves metabolic function by:

• Improving glucose tolerance
• Improving your blood lipid profile
• Increasing metabolism
• Lowering blood pressure
• Reducing body fat

These benefits are particularly important if you have type 2 diabetes or are at risk of developing the condition. A study published in 2022 found that people with type 2 diabetes who engaged in a hypertrophy training program of two to three sets of 8-10 reps had improved glycemic control, insulin sensitivity, and triglycerides.

Reduces Osteoporosis Risk

You may be able to prevent or reverse osteoporosis with muscle growth. Research has found that the mechanical load placed on the bones when you do resistance training increases bone strength.

Building muscle alone or with other exercises may be the most beneficial strategy to preserve and improve bone mass. It's particularly useful for postmenopausal people, those who are middle-aged, and older adults.

Risks

Hypertrophy training is typically a safe and effective way to build muscle mass if done properly. The key is to make sure this type of training is appropriate, given your health history and fitness level. Talk to a healthcare provider about your goals to see if this type of workout is appropriate for you.

Make sure you are using good form to decrease your injury risk. It may be helpful to talk with a personal trainer or look for detailed instructions online if you're unsure how to perform an exercise.

Another way to reduce injury risk is to focus on building a strong base first. This approach will help you build muscle mass naturally without putting your body at risk. Focus on lifting an appropriate amount of weight since too much can be harmful.

Increasing the size of your muscles doesn't always equate to more strength in some cases. There's a possibility of getting an overuse injury if you don't carefully plan out your routine or try to do too much.

A Quick Review

Hypertrophy is an increase in muscle mass achieved through exercises like resistance training. People pursue hypertrophy training to support health goals, prevent injury, and improve appearance. It's important to maintain good form and focus on multi-joint exercises.

There's no well-established consensus on how your training variables should be altered to achieve muscle growth. Hypertrophy usually involves working at a lower intensity with more reps than those doing traditional strength training.

Talking to a healthcare provider is important to determine if this training approach is right for you.