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Hypertrophy: 5 Steps to Build More Muscle

DeVoinn Holland

Hypertrophy is the process of increasing the size and/or number of muscle cells, resulting in an increase in muscle size and strength. There are two types of hypertrophy: sarcoplasmic and myofibrillar.

Sarcoplasmic hypertrophy occurs when the volume of fluid in muscle cells ( which is called sarcoplasm) increases, resulting in an increase in muscle size without a significant increase in strength. This type of hypertrophy is often seen in bodybuilders who aim to increase the size of their muscles for aesthetic purposes.


Myofibrillar hypertrophy, on the other hand, occurs when the actual contractile proteins within the muscle cells increase in number and size, resulting in an increase in both muscle size and strength. This type of hypertrophy is often seen in athletes who require functional strength for their sport.

To increase hypertrophic stimulation, there are several key factors to consider:

Progressive Overload: This means progressively increasing the weight or resistance used during training sessions to continue to challenge the muscles and promote hypertrophy.

Volume: This refers to the total amount of work done during a training session, including the number of sets and reps performed. Increasing the volume of training can stimulate hypertrophy.

Intensity: This refers to the level of effort required during a training session. High-intensity training can stimulate hypertrophy, but it should be balanced with appropriate recovery and rest.

Frequency: This refers to how often you train a particular muscle group. Training a muscle group more frequently can increase hypertrophic stimulation, but it's important to allow for adequate recovery time.

Nutrition: Adequate protein intake is essential for muscle growth and repair, and a calorie surplus may be necessary to support muscle growth.


By carefully manipulating these variables and following a well-designed training program, you can increase hypertrophic stimulation and promote muscle growth.

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