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No matter your motivation for gains, you need to know how hypertrophy works before you can get after it. Consider this your introduction to the machinery of muscle growth. Here\u2019s the skinny on getting brawny.<\/p>\n\n\n\n\n\n
What Is Hypertrophy?\u00a0<\/h2>\n\n\n\n
In the simplest terms, hypertrophy is synonymous with \u201cgetting bigger.\u201d In the medical and scientific communities, hypertrophy describes the growth or enlargement of any organ or tissue.\u00a0<\/p>\n\n\n\n
However, in the world of fitness and physical training, hypertrophy refers to the process by which exercise creates and encourages muscle growth<\/strong>. (1<\/a>)<\/p>\n\n\n\n If you\u2019re a sucker for specificity, there\u2019s another distinction worth noting \u2014 muscular hypertrophy is about enlarging your existing muscle tissue, and not necessarily creating new<\/em> muscle from scratch. <\/p>\n\n\n\n The latter is called hyperplasia, which hasn\u2019t been conclusively confirmed to occur as a result of exercise habits in human beings. (Though some researchers have managed to elicit some impressive muscle gains in cats and other animal trainees.) (2<\/a>)(3<\/a>)<\/p>\n\n\n\n For all intents and purposes, hypertrophy is merely what happens as a result of dedicated physical activity paired with a proper diet<\/strong> and the secret ingredient \u2014 time.<\/p>\n\n\n\n The beauty of the scientific method is its consistency. When you mix the right ingredients together, you can (usually) produce a reliable result. The same holds true for muscle growth. <\/p>\n\n\n\n When your muscles are tasked with challenges they\u2019re not used to, such as resistance training, they experience trauma. That trauma is mended in the hours and days following a bout of exercise, and in the process, your muscles rebuild stronger \u2014 and bigger \u2014 than they were before.<\/p>\n\n\n\n What constitutes muscular trauma, exactly? Most scientific literature has arrived at the conclusion that muscular hypertrophy is the result of three primary factors<\/strong>: (4<\/a>)<\/p>\n\n\n\n Mechanical Tension<\/strong> refers to the physical force of external resistance<\/strong> (think a barbell<\/a> or even your own body weight) placed upon a given muscle.<\/p>\n\n\n\n Muscle Damage<\/strong> is the actual physical breakdown of muscle tissue that results from excessive tension. This often occurs in the form of microscopic tears or lesions in the fibers<\/strong> themselves.<\/p>\n\n\n\n Metabolic Stress <\/strong>can be thought of as an accumulation of biological \u201cwaste\u201d<\/strong> products like lactate that build up over the course of strenuous activity, as well as the energy demands of repairing any damage.\u00a0<\/p>\n\n\n\n Unfortunately, the jury is out regarding which of these factors reigns supreme. Some studies point toward muscle damage as the most important element, while others argue that there\u2019s more going on behind the scenes. (5<\/a>)(6<\/a>) However, there\u2019s one clear consensus. If you\u2019re after muscular hypertrophy, you need both muscle protein synthesis\u00a0<\/strong>and\u00a0the right number of calories<\/strong> as well. (6<\/a>)(7<\/a>)<\/p>\n\n\n\n [Read More: Powerbuilding Workout Routine<\/a>, With Tips from a CPT]<\/em><\/strong><\/p>\n\n\n\n Protein synthesis is exactly what it sounds like \u2014 it\u2019s how your body uses protein (and other nutrients) to repair and regrow muscle tissue. This means understanding one crucial fact: in the matter of muscle growth, your exercise habits and nutritional choices<\/strong> are inextricably linked.<\/p>\n\n\n\n While nutrients like carbohydrates<\/a> and dietary fat play a role in the big picture of hypertrophy, dietary protein and total calories<\/strong> are far and away the two major players on the board. (8<\/a>)<\/p>\n\n\n\nWhat Causes Hypertrophy?<\/h2>\n\n\n\n
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Protein Synthesis<\/h3>\n\n\n\n