This document discusses muscle hypertrophy, or muscle growth. It explains that hypertrophy occurs through an increase in the size of existing muscle fibers and number of myofibrils. Higher training volumes with moderate-heavy weights and moderate-high repetitions per set performed over multiple sets is associated with hypertrophy. Short rest periods between sets allows for higher training volumes. The document recommends compound exercises that recruit more muscle mass and hormonal response, as well as isolation exercises, performed over multiple training sessions per week for optimal hypertrophy.

1. Alpesh C. Jadhav.
B.Sc.(Hons) Sports &
Exercise Science

2.  Muscle Hypertrophy Explained
 Hypertrophy Training Structure
 Recommendations for Muscle Hypertrophy

3.  Refers to:
 Muscular Enlargement
 resulting from training,
 An increase in the Cross-Sectional Area (CSA) of the
existing fibers.
 Increase in the Net Accretion (i.e., an increase in synthesis,
reduction in degradation, or both) of the “Contractile
Proteins” actin and myosin within the Myofibril
 An increase in the “Number of Myofibrils” within a muscle
fiber

4.  Synthesis of other proteins (i.e. “Structural Proteins”
such as titin and nebulin) also occurs in proportion to
the Myofilament Changes.
 The New Myofilaments are added to the Periphery of
the Myofibril, resulting in an increase in its Diameter.
 These adaptations create the Cumulative Effect of
Enlarging the Fiber and, collectively, the Associated
Muscle or Muscle group.
 Mechanical Loading leads to a Series of Intracellular
Processes that ultimately regulate Gene Expression
and Subsequent Protein Synthesis.

8.  Higher training volumes are associated with increases
in muscular size.
 Result of both:
 a Moderate to Higher number of repetitions per set
and the commonly recommended
 Three to six sets per exercise
 (50-75% of the 1-repetition maximum [1RM]) and
very high to moderate volume (three to six sets of
10-20 repetitions)

10.  Athletes who are interested in Gaining Muscular
Size often use a short to moderate inter-set rest
period
 Typical strategies for the Length of Rest Periods
are:
A. less than 1.5 minutes or
B. Span of 30 seconds to 1 minute or
C. 30 seconds to 1.5 minutes

11.  Lower Body Hypertrophy Workout:

12.  Exercises should be performed to Volitional Failure utilizing 8-12
repetitions at 70-85% of 1RM intensity
 Rest periods must be Relatively Short at 30-45 seconds when the
Glycolytic Pathway is Predominant, less total mass or smaller
muscles are targeted
 60-90 seconds should be used when the
Phosphocreatine/Glycolytic Pathway are more balanced and
heavier resistance and a higher degree of muscle mass is utilized
 A Stop-Watch is recommended for maintaining proper work:rest
Ratio

13.  Training with Compound Movements serve to Optimally Augment
Human Growth Hormone (HGH) and Testosterone Concentrations
 Each training session should emphasize Specific Muscle Groups to
Encourage “Increased Fiber Recruitment”
 Training volumes of 30-40 sets and 3-6 sets per exercise
 Exercises involving Larger Muscle groups promote a greater
hormonal and Consequent hypertrophic response (e.g. back squat,
deadlifts, bench press, military, bent-over rows), but Isolative Lifts
should also be utilized toward the latter end of training sessions
 Optimal training frequency for a client with substantial training
experience can range from 4-6 days per week depending on the
splitting of muscle groups per session (targeting each muscle
group 2x), with 1-3 days of recovery

14.  Training systems such as {supersets, complexes, strip-
sets, and pyramids} can be effectively utilized to
increase fiber recruitment and greater work volume
 Hypertrophic responses generally take 4-6 weeks;
“training tenure” is relevant for “Muscle Development”.
 Adequate Caloric Intake is necessary for Muscle Gain.
Pre-exercise Blood Amino Acid Balance and Post
exercise protein/carbohydrate balance enhance
protein synthesis

15.  Superset:
 involves two sequentially performed exercises
that stress two opposing muscles or muscle
areas (i.e., an agonist and its antagonist)
 ____________________________________________________________

16.  A Complex Training Set
 involves performing two exercises back to back,
with a brief rest period in between.
 The first exercise is a Strength Exercise using a
heavy weight for four to six repetitions (ideally
fatiguing by the final rep).
 The second exercise is a Power Exercise focusing
on explosive movement for five to eight
repetitions.
 There should be a 30- to 45-second rest interval
between the strength and power exercises and a
90- to 120-second minute rest interval after both
exercises.

17. • National Council on
Strength and Fitness
https://www.ncsf.org/blogarticles
/0-
6/personaltrainingstrategiesforo
ptimizinghypertrophy.aspx