In this article, you can check How To Increase Muscle Mass With Muscle Hypertrophy (Bodybuilding). Muscle hypertrophy is facilitated by an exercise session that favors relatively high training volumes and relatively brief rest between sets. you may also check a program that is designed to increase muscle mass like a bodybuilder. Muscle hypertrophy is the physiological process of muscle-fiber enlargement increased contractile proteins and cell sarcoplasm) that results from progressive resistance exercise. While standard strength training produces some degree of muscle enlargement, greater hypertrophy may be experienced With more Specialized exercise protocols Generally. muscle hypertrophy is facilitated by exercise sessions that favor relatively high training volumes and relatively brief rests between sets. Consequently, muscle hypertrophy training typically involves lower weight loads and higher repetitions than muscular-strength training, but higher weight loads and lower repetitions than muscular-endurance training.
5 Simple Steps To Increase Muscle Mass With Muscle Hypertrophy (Bodybuilding)
Bodybuilders generally perform high volume workouts that include several sets of many exercises for each major muscle group. Therefore, split routines are typically employed for hypertrophy training. Most bodybuilding routines feature a six-day Split, working for one or two major muscle groups during each session. It is essential to give each muscle group 72 hours of recovery and remodeling time between successive training sessions. Clients who perform pushing exercises for their chest, shoulders, and triceps on Mondays and Thursdays, pulling exercises for their upper .ack and biceps on Tuesdays and Fridays, and squats or iunges for their legs and rotational movements for the trunk on Wednesdays and Saturdays should have sufficient rest and remodeling time for each muscle group with a six-day-per-week training frequency.
The recommended training intensity for muscle hypertrophy is about 70 to 80% of maximal resistance. This is a higher intensity than that recommended for muscular-endurance training (60 to 70% of l-RM), and a lower intensity than that recommended for muscular-strength training (80 to 90% of l-RM). Due to the overlapping intensities, it should not be surprising that muscle hypertrophy training is associated with both increased muscular strength and increased muscular endurance. Essentially, bodybuilding workouts use moderate training weightloads that can be performed for a moderate number of repetitions with little rest between successive exercise sets. Training with approximately three-quaiters of maximal resistance is highly effective for enhancing muscle hypertrophy.
Most people can perform about six repetitions with 80% of maximal resistance and about 12 repetitions with 70% of maximal resistance. Therefore, the six to 12 repetition range is generally recommended for muscle hypertrophy training, which is standard practice among bodybuilders. Assuming an exercise speed of about six seconds per repetition, each set of six to 12 repetitions would be completed within the anaerobic energy system range of 50 to 70 seconds. In addition to the muscle-building stimulus provided by this productive training protocol, six to 12 repetitions to fatigue with moderately heavy resistance cause blood congestion in the prime mover muscles, resulting in their temporary enlargement (i.e., transient hypertrophy). Successive sets with short rests further enhance the “pumped-up” effect, which appears to facilitate muscle hypertrophy although the precise physiological process is not fully understood.
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Bodybuilders typically complete more exercise sets for each muscle group than people who perform resistance exercise for other purposes. This is due to two training factors. First, bodybuilders may perform four (or more) different exercises for each major muscle group (e.g., bench presses, incline presses, chest flys, and bar dips for the pectoralis major muscles). Second, bodybuilders may perform three to six sets of each exercise. Consequently, each muscle group may be trained for 12 to 24 sets of six to 12 repetitions with approximately 75% of maximal resistance. This constitutes a relatively high-volume training protocol that seems to be especially effective for increasing muscle size (hypertrophy). Given a large number of exercises performed for each body part, three to six sets of each exercise is a reasonable training recommendation for muscle hypertrophy workouts. As mentioned earlier, bodybuilders attempt to attain and maintain a muscle pump (blood congestion within the muscle tissue) by taking relatively brief recovery breaks between exercise sets. For most exercises, bodybuilders rest only 30 to 90 seconds between successive training sets. Many personal training clients express an interest in improving their muscular definition, so it is tempting to design exercise programs that will help them achieve this goal. However, trainers must keep in mind that these clients might not have the time to commit to the high training volumes required for muscle hypertrophy. If a training program takes too long to complete (e.g., over an hour), then it might impact the client’s ability to adhere to the program. Trainers must help each client set realistic goals based on his or hertime availability (both in terms of the number of sessions per week and the duration of each session), and then use those goals to develop a total-bodytraining program that will help the client achieve meaningful results within those time constraints.
Most bodybuilders use a combination of free weights and machines to target all of their muscle groups with an emphasis on isolation exercises. Although bodybuilders perform many multimuscle exercises, they also attempt to isolate each muscle to intensify the training stimulus and enhance the hypertrophy reSponse. For example, bodybuilders generally perform barbell squats and leg presses to concurrently work the quadriceps, hamstrings, and gluteus maximus muscles against heavy weightloads. However, to train these muscles individually, they typically perform leg extensions (quadriceps), leg curls (hamstrings), hip extensions (gluteus maximus), and hip adductions for the hip adductor muscles and hip abductions for the hip abductor muscles. For the upper body, they may perform several free-weight pulling exercises that concurrently work the upper back and biceps muscles (e.g., bent-over rows, puII-downs, and weighted pull-ups), followed by machine pull-overs that better isolate the latissimus dorsi muscles and machine back crosses that facilitate more complete contraction of the rhomboid muscles.
Bodybuilders Exercise Routines
ln addition to free weights and machines, bodybuilders frequently perform a variety of cable exercises for purposes of muscle isolation and intensification. It is not uncommon for bodybuilders to finish a training routine with body-weight exercises such as pull~ups, bar dips, push-ups, and bench dips to fully fatigue the targeted muscles.
In years past, most bodybuilders completed a full-body exercise program three days per week and rested as much as possible on their non-training days. Total-body training was soon replaced by an every-other-day split routine that featured all pushing and pulling exercises (using the chest, upper back, shoulder, arm, and forearm muscles) on Mondays, Wednesdays, and Fridays, and all lower-body/trunk exercises such as squats, lunges, and rotational movements (targeting the hips, thighs, calves, lower back, and abdominals) on Tuesdays, Thursdays, and Saturdays.
The cumulative effects of fatigue from everyday training made it very difficult to achieve full muscle recovery in 48 hours. Consequently, most bodybuilders work for each major muscle group twice a week (e.g., pushing movements for the chest, shoulders, and triceps on Mondays and Thursdays, pulling exercises for the upper back and biceps on Tuesdays and Fridays, and squats and lunges for the legs and rotational movements for the trunk on Wednesdays and Saturdays). This is an excellent training protocol for enhancing muscle hypertrophy, as it provides two weekly workouts for each muscle group and provides at least 72 hours of recovery/remodeling time between similar training sessions.
At higher levels of competitive bodybuilding, each body part is trained with very high volume workouts just one day a week. For example, these athletes may work legs on Mondays, chest on Tuesdays, upper back on Wednesdays, shoulders on Thursdays, arms on Fridays, and trunk on Saturdays.
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Optimal Muscle Hypertrophy
Ideal resistance-training programs for optimal muscle hypertrophy are an enormous topic with surprising little research to support it. However, a literature review of the mechanisms for hypertrophy and their application to resistance training does shed some light on this important area. Schoenfeld (2010) extensively reviewed the available research on muscle hypertrophy and resistance training and drew the following conclusions (among others) based on his findings:
- There are a number of factors that determine the rate and extent of skeletal muscle hypertrophy achieved through resistance training. Non-training variables such as genetic background, age, and gender, have been shown to govern the hypertrophic response to a training protocol. Furthermore, it becomes progressively more difficult to increase lean muscle mass as one gains training experience, which emphasizes the importance of periodized cycles within an exercise program.
- Apart from individual factors, available research suggests that maximal gains in muscle hypertrophy are achieved by training regimens that use a repetition range of six to 12 repetitions per set with rest intervals of 60 to 90 seconds between sets.
- Multiple-set training (rather than single-set routines) appears to produce superior hypertrophic results. 0f the multiple sets, at least some should be performed to the point of muscular failure.
- Resistance training should be periodized so that muscle growth culminates in a brief period of higher volume overreaching followed by a taper to allow the optimal gains in muscle tissue.
Advance Training Approaches, And Benefits of Superset And Compound set
Bodybuilders often train with two approaches:
- supersets and compound sets. 0 Supersets: This approach involves alternating exercises for opposing muscle groups with little rest between sets. For example, exercisers may alternate fou? sets (meg extensions with four sets of leg curls, moving quickly between the leg extension machine and leg curl machine.
- Compound sets; In compound sets, exercisers perform two or more exercises for the same muscles in rapid succession. For example, they may alternate three sets of triceps press-downs and three sets of bench dips to push the triceps to a high level of fatigue and muscle pump.
Another advanced training approach used to enhance muscle hypertrophy is extending each exercise set with a few post~fatigue repetitions. Examples of this approach include breakdown training and assisted training.
- Breakdown training(Drop sets): This training method requires the exerciser to train to muscle fatigue, then immediately reduce the resistance by 10 to 20% and perform as many additional repetitions as possible (typically three to five repetitions) to attain a deeper level of muscle fatigue.
- Assisted training: This approach requires the exerciser to train to muscle fatigue, then receive manual assistance from a traineron the lifting phase (concentric muscle for three for three to five Dost-tatigue repetitions. Because people are about 40% stronger on eccentric muscle actions than on concentric muscle actions, the exerciser does not receive assistance on the lowering phase. When the exerciser has difficulty controlling the lowering action, the post-fatigue repetitions are terminated.
it is important to remember that these are advanced program-design techniques that might be appropriate for clients in the maintenance stage of behavioral change, but are not recommended for a new man learning to exercise in the action stage.
Appropriate Rates of Progression
While it is tempting to recommend progressing by a 5°o weightioad increase whenever 12 repetitions can be completed, this approach is not as effective with bodybuilding routines. There are many reasons for this, such as the large number of exercises, short recovery periods, and modified training methods used by most bodybuilders. it is recommended that muscle-hypertrophy training is assessed in accordance with the exercise volume performed by the targeted muscle group. While bodybuilding is as much art as science, a good indication for increasing the training resistance is an average of 10 to 12 repetitions for all of the exercises completed in the body-part workout. Of course, fewer repetitions will be completed in the latter exercises, especially when advanced methods for fatiguing the targeted muscle are incorporated. Because bodybuilding is essentially about attaining larger muscles, periodic measurements of body composition and body-part circumferences also provide practical assessment information. increases in muscle mass and circumference measurements (e.g., upper arms and thighs) indicate that the exercise progression is effective, whereas lack of improvement indicates that a change in the training program is necessary. Most often, a progress plateau (or regression) is the result of overtraining rather than undertrainingi if this occurs, the client should reduce the training volume and take more recovery/5 remodeling time between exercise sessions for the same muscle groups.