Hypertrophy: myths and truths

Hypertrophy is very common as many people seek to have the “perfect body”, and often do not know how to achieve this goal or how far they can reach in this race for accentuated and well-defined muscles.

Muscle hypertrophy is a common goal among those who practice physical activity. It can be achieved through a combination of intensive strength training, a balanced diet and adequate rest.

It's important to remember that the training plan should be tailored to your individual needs and adjusted as you progress.

Knowing this, we created a really cool article so that you, the reader, can inform yourself with quality news, and not be harmed by myths that exist on the internet.

Hypertrophy, what is it?

Hypertrophy is the increase in the size of muscle cells, resulting in increased volume and muscle mass.

It is commonly associated with strength training and can be a goal for those looking to improve their athletic performance or change their physical appearance.

Hypertrophy can be achieved through a combination of strength training exercises, proper diet, and sufficient rest.

Trainings

During training, it is important to follow the recommendations for repetitions, sets and loads to ensure that you are properly stimulating your muscles.

Additionally, it is important to include a variety of exercises that work different muscle groups to obtain maximum hypertrophy.

How to achieve Hypertrophy?

To achieve hypertrophy, it is necessary to follow a combination of practices, including:

1. Strength training: Perform strength exercises with moderate and heavy weights, such as weight lifting, chin-ups, bench presses, among others.
2. Training volume: Increase the number of repetitions and sets of each exercise over time.
3. Proper nutrition: Consume a balanced diet, rich in protein and sufficient calories to support muscle growth.
4. Rest and recovery: Allow muscles to rest and recover properly between training sessions.
5. Progression: Gradually increase the intensity, volume and complexity of exercises to continue stimulating muscle growth.

Remember that hypertrophy can be achieved in different ways for different people, so it's important to work with a healthcare professional or trainer to develop a safe, personalized training plan.

Diet

Diet is another important factor for hypertrophy, as the body needs adequate nutrients to repair and grow muscles.

It's important to include a variety of proteins, carbohydrates, and healthy fats in your diet to provide your body with the nutrients it needs to grow and strengthen.

Workout routine

Here is an example of a hypertrophy training routine:

Day 1: Chest and triceps

• Barbell bench press: 3 sets of 8 to 12 repetitions
• Dumbbell bench press: 3 sets of 8 to 12 repetitions
• Fly: 3 sets of 8 to 12 repetitions
• Dumbbell triceps extension: 3 sets of 8 to 12 repetitions

Day 2: Back and biceps

• Pull-down with pronation: 3 sets of 8 to 12 repetitions
• Bent-over barbell row: 3 sets of 8 to 12 repetitions
• Barbell curl: 3 sets of 8 to 12 repetitions
• Scott dumbbell curl: 3 sets of 8 legs

Day 3: Rest or light aerobic activity

Rest is important for hypertrophy because it is during this period that muscles really grow and strengthen.

When you perform strength exercises, muscle fibers suffer small damage, which stimulates the repair process and muscle growth.

Rest is the time when the body recovers from this damage, strengthening the muscles and preparing them for the next workout.

Additionally, adequate rest is important to prevent injuries, overtraining, and ensure you can maintain your training intensity over time.

Furthermore, it is important to get a regular night's sleep so that the body can recover its energy and repair muscle tissue damaged during training.

In short, rest is crucial to the success of hypertrophy, as it allows the body to recover energy and repair damaged muscle tissue, which leads to muscle growth and strengthening.

Day 4: Legs and shoulders

• Barbell squats: 3 sets of 8 to 12 repetitions
• Dumbbell glute bridge: 3 sets of 8 to 12 repetitions
• Lateral shoulder raise with dumbbells: 3 sets of 8 to 12 repetitions
• Military press with barbell: 3 sets of 8 to 12 repetitions

Day 5: Abdomen

• Push-ups: 3 sets of 12 to 15 repetitions
• Front plank: 3 sets of 30 to 60 seconds
• Lower abdominals: 3 sets of 12 to 15 repetitions
• Side abdominals: 3 sets of 12 to 15 repetitions

This is just one example of a hypertrophy training routine. It's important to remember that the training plan should be tailored to your individual needs and adjusted as you progress. It is recommended that you consult a healthcare professional or trainer before beginning any training program.

Concluding

In conclusion, hypertrophy is achieved through a combination of intensive strength training, balanced diet and adequate rest. By following these principles, you can achieve your hypertrophy goals and develop the body you want.