MUSCLE HYPERTROPHY

The medical term "hypertrophy" means an increase of an organ or a part thereof as a result of the increased volume and / or quantity of cells, the phrase "muscle hypertrophy" refers to the growth of muscle mass of an organism or group Individual muscles.

In fact, it is precisely this muscle hypertrophy that arises in most cases, the main objective of the strength and weight training, because no direct increase in muscle size may be no increased strength or increased muscle volume.

Types hypertrophy

Hypertrophy is divided into two types: myofibrillar and sarcoplasmic. In the first case, the growth of muscles is obtained directly by increasing the muscle fiber in the second - by increasing the nutrient fluid surrounding the fiber.

The resulting muscle hypertrophy of these two types differ slightly from one another: myofibrillar hypertrophy is characterized by muscle "dry" and pulled, while muscle sarcoplasmic displays "pumped" and bulky.

Myofibrillar hypertrophy

If you train with light weight and low repetitions (between 2-6), the active muscle receive the signal that needs to get stronger and therefore grow. In this case muscle growth is directly related to the increase of the own muscle fiber volume.

The weights used in practice for the occurrence of myofibrillar hypertrophy should be at most about 80% 1RM (maximum repetition). The interval between the series goes from 90 seconds to several minutes. This training requires a constant weight increase, since the muscles fit.

Sarcoplasmic hypertrophy

The most serious lifting weights with higher repetitions (8 to 12) muscle requires high energy consumption, which is in the sarcoplasm. This is why this type of work leads to precisely the increase in the sarcoplasm volume.

Although a workout with a greater number of repetitions (up to 15) causes sarcoplasmic hypertrophy, it ends up being less, because with this number of repetitions is not possible to work with very high weights and overall workload muscle ends up being lower.

Types of muscle tissue

It is important to note that strength training with lifting weights acts only in fast muscle fibers, as to achieve the involvement of slow is accurate static loads as, for example, keep the weight on for ten minutes.

The power supply of fast-twitch fibers is glycogen and creatine phosphate. At work the muscles, the reserves run out in 10 or 12 seconds after it becomes necessary recovery will require between 30 to 90 seconds of rest, and it is this that is based on the recommendation of rest between sets.

Muscle growth rules

Obviously, the creatine and glycogen phosphate reserves in the body are limited and the more active you train, the faster these reserves are depleted. In addition, the body of the novice, unaccustomed to strength training, has relatively few reserves.

In most cases, a training session requires about 100-150 grams of carbohydrates and 3.5 g of creatine. If you do not take consume values, you can not talk of substantial muscle growth, since hypertrophy mechanisms are minimized.

How many series do for training?

If you run the training program "standard" 10 exercises with 3-5 sets each, will total between 30 and 50 series. It is important to understand that the impetus for the growth achieved in this case will be substantially lower than in the base program.

Only when performing a workout with a maximum between 10 and 15 series and the total charge with sufficient glycogen and creatine phosphate in the body, it is able to activate the mechanisms that cause hypertrophy subsequent growth of the muscles.

Hypertrophy is divided into two different types: muscle growth at the expense of actual fiber growth (low reps with maximum weight) and the cost of energy reserves of the muscles (average number of repetitions and weight between moderate and heavy).