WHAT IS IT?

Hypertrophy is defined as an increase in muscle size by an increase of number and size of muscle cells

Therefore, hypertrophy training will be any sports practice focused on the increase in muscle mass through different stimulus.

Hypertrophy training has been widely used for three main purposes, these being health, sports performance, and aesthetics. As in every aspect of our lifes, equilibrium and middle point between all three will bring you the best results.

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GENERAL MECHANISMS

1) MECHANICAL TENSION

Read about it HERE

2) METABOLIC STRESS

Read about it HERE

3) MUSCLE DAMAGE

Muscle damage is the last (and in this case least) mechanisms by which muscle hypertrophy is achieved.

It is caused by the other two mechanisms mentioned above. After an exercise training, fibrillar rupture takes place. This "catabolic" phenomenon will be used as a signal for our system to induce further anabolism to repaire the damage produced.

INCREASE MUSCLE HYPERTROPHY

When it comes to hypertrophy training we can change three main variables:

  1. Intensity: How hard should I train?
  2. Volume: How much should I train each muscle per session and week?
  3. Frequency: How many times should I train each muscle?

Based on the goals of the specific block you are going throguh, these variables may vary. Additionally, each subject may respond to these variables in a different manner.

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