What is muscle hypertrophy and why do repetitions to increase muscle mass

For those who are not familiar with “world of fitness“, the call hypertrophy It is the increase in the size of biological tissue through the enlargement of the cells that compose it, for example the growth of muscle fibers. AS: What is hypertrophy and why do repetitions build muscle?

When people begin to physically train, one of the most common desires is to reduce excess fat and increase muscle mass, a sacrifice they must accompany with diet and exerciseto achieve a slimmer and healthier body composition.

Hypertrophy, in addition to increase muscle sizestimulates cell division, offering a series of benefits for the bodywhich include greater physical strength, greater calorie expenditure and more robust muscles.

This process, also known as muscle developmentis characterized by use of various techniques by athletes and bodybuilders to increase muscle tissue. These techniques include intense physical training, repetitive muscle contractions, a diet aimed at recovering damaged muscle fibers and, in some cases, the use of anabolic steroids.

What is muscle hypertrophy: repetitions to increase muscle

Hypertrophy is what people try to achieve want to increase muscle mass. To achieve this increase in muscle mass, it is essential to provide an adequate stimulus through physical effort that triggers the degradation of muscle proteins, urging the body to regenerate them.

This process, known as “metabolic stress”, is essential for inducing muscle hypertrophy. It is generated by strength exercises and repetitions, which cause the stimulation necessary for this purpose.

When does muscle hypertrophy begin?

THE hypertrophy is triggered when muscles are stretched to the limit of their capabilities, but this process takes time. Muscles need a period of adaptation to the stimuli received, so the intensity and number of repetitions are decisive for each training session to be effective.

The mechanical tension generated during exercise causes an inflammatory response that triggers the release of muscle growth factors, thus contributing to the hypertrophy process.

So the mechanical stresses and metabolic stress that tears muscle microfibers is useful for this purpose. According to the specialized magazine Men’s healthcoaches recommend an intermediate series 8, 10, 12 and 15 repetitions of exercises. “That is, for example, finish a progression of loads in 8 repetitions and then start another one of 12,” they indicate.

“Scientific evidence supports that training with a moderate rep range (8-12 reps) is the best way to build muscle mass. “It increases the hormonal response, stimulates protein synthesis and provides the necessary time under tension to cause the muscle damage we seek,” he explains, concluding: “For exclusive work on hypertrophy, between 3 and 5 sets are recommended.”

As already mentioned and it is obvious for every physical exercise, muscular effort must be integrated good rest and good nutrition. These will allow you to get the corresponding amino acids needed to build muscle mass, as well as not overload your muscles.

Two types of muscle hypertrophy

Myofibrillar hypertrophy, which affects myofibrils, which are made of proteins that can contract and are what allow muscles to function as they do. Each muscle fiber contains many myofibrils. This type of hypertrophy refers to an increase in the size and number of myofibrils in muscle fibers. This increases the force with which the muscles can contract.

Sacoplasmic hypertrophy, which consists of an increase in the volume of the fluid and non-contractile components of the muscle (the sarcoplasm). Increases lean muscle mass and creates the appearance of larger muscles. This does not imply, however, that there is an increase in the quantity of contractile protein structures and, therefore, the ability to generate force is not improved.