Muscle Hypertrophy: What You Need to Know

24 July 2020

Fitness

If you lift weights or do any type of resistance training, chances are you are doing it to increase muscle size and strength. You are, in fact, aiming to increase muscle hypertrophy. This article will look at the muscle hypertrophy definition and some exercises to increase muscle hypertrophy.

Muscle Hypertrophy Definition

Muscle hypertrophy refers to an increase in muscle size. It occurs as a response to resistance exercise and increases the muscle's ability to generate force (strength) or resist fatigue (stamina). Anyone who exercises intending to increase their strength, endurance, muscular tone, or muscle visibility desires to increase muscle hypertrophy. This increase is colloquially referred to as 'gains.'

Exercises for Muscle Hypertrophy

Resistance training is the best form of exercise for muscle hypertrophy. Resistance training refers to any exercise where you resist an external force. This force can be weights, as in dumbbells, bodyweight, or gravity. Here are some exercises for muscle hypertrophy, focusing on all the main muscle groups.

1: Squats

Squats focus on the quads, glutes, hamstrings, calves, and abdominals. Stand with your feet hip-width apart and your toes pointing forward. Bend your knees and lower your butt back as if you were sitting on a chair. If you can, lower until your thighs are parallel with the floor. Keep your chest up and your knees tracking over your toes. Push down into your heels to return to the starting position.

2: Pushups

Pushups work your pectorals (chest), deltoids (shoulders), triceps, abdominals, and the serratus anterior muscles (under your armpits). Start from a high plank position with your hands directly under your shoulders. Firm your core and rotate the shoulders back and down. Inhale and lower your body toward the floor, bending your elbows. Hold for a second, exhale and push yourself back to the starting position.

3: Bicep Curls

Biceps are a muscle that most people want to increase. Bicep curls are the best exercise for this. You'll need a set of dumbbells that are appropriate for your level of strength. If you are a beginner or want to do this exercise at home and don't have any weights, you can use 2-liter water bottles. Stand straight with your feet together and your arms by your sides holding your weights. Drop your shoulders and tuck your elbows into your ribs. Firm your core and inhale. As you exhale, bring the weight in the right hand up toward your chest. You don't need to bring it to touch your chest, simply high enough to create a contraction in the bicep. Inhale and bring the weight back down. Exhale and repeat on the left arm.

Conclusion

Put these exercises together and do 10-15 reps each for three sets. Repeat four to five times a week, and you will soon see an increase in your muscle hypertrophy.

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