Yahoo Autos What Is Hypertrophy?
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Hypertrophy is an increase in your muscle size. Most of the time, this increase is accomplished through exercises and workouts that incorporate strength training—lifting weights is the most common way to increase hypertrophy.
There are two main types of muscle hypertrophy—sarcoplasmic hypertrophy and myofibril hypertrophy. Sarcoplasmic hypertrophy is the physical increase of your muscle and is what most people mean when they refer to hypertrophy training. Meanwhile, myofibril hypertrophy is when a muscle becomes more dense and compact.
If increasing your muscle size is your goal, your workout routine should be designed to optimize and increase muscle mass. Generally, this means that you should lift weights and gradually increase the volume of your workouts in order to change the size and shape of your muscles.
Goals of Hypertrophy Training
Hypertrophy training is a type of resistance training that involves focusing on specific techniques that will increase your muscle tone, size, and mass. Although everyone has different workout goals, a lot of people pursue hypertrophy training to support their health goals. Others might engage in this type of training to prevent injury, change their appearance, or even to feel a sense of accomplishment.
Developing adequate levels of muscle mass plays an important role in your health and wellness. For example, having low levels of muscle mass is associated with an increased risk of several diseases, including cardiovascular disease. Low muscle mass also can influence the development of cardio-metabolic issues, type 2 diabetes, osteoporosis, and even increase the risk of falls.
Regardless of your goals, hypertrophy training is a great option for building muscle mass. Research indicates that you can build muscle mass by focusing on mechanical tension—using a heavy weight and performing exercises through a full range of motion for a period of time—and metabolic stress, which is essentially the pump you achieve as a result of working out at a higher intensity with shorter rest periods. In fact, consistently implementing this type of training regimen is essential to getting results.
Benefits of Hypertrophy Training
Building muscle mass through hypertrophy training can benefit your health in a number of ways. In fact, it is so beneficial that the American Heart Association recommends that everyone incorporate muscle strengthening activities at least twice per week into their workout regimen. Here are some of the potential benefits of hypertrophy training.
It Manages and Improves Metabolic Function
Not only can developing your muscles reduce body fat and increase metabolism, it also can lower your blood pressure, improve your blood lipid profile, and improve glucose tolerance. This is particularly important if you have type 2 diabetes or are at risk of developing the condition.
In fact, one study found that people with type 2 diabetes who engaged in a hypertrophy training program of two to three sets of eight to 10 repetitions showed significant improvements in their glycemic control, insulin sensitivity, and triglycerides.
It Improves Quality of Life
Increasing your muscle mass also can lead to an improvement in your movement and your functional capacity—both of which improve your overall quality of life. This is particularly important as you age. In fact, research shows that regular physical activity in mature adults is not only important for healthy aging, but also reduces mortality and injury risk.
Plus, physical activity like hypertrophy training promotes both physical and mental health. It can even lead to more social interactions and a happier overall countenance. Hypertrophy training can even be effective at reducing the likelihood of age-related muscle mass loss and age-related diseases.
Reduces Risk of Osteoporosis
When you build muscle, you also can prevent—and sometimes even reverse—osteoporosis. For instance, research indicates that the mechanical load placed on your bones when you engage in resistance training also leads to an increase in bone strength.
In fact, researchers believe that working to build muscle—either alone or with other exercises—may be the most beneficial strategy you can implement to preserve, and sometimes even improve, bone mass. It is particularly useful for postmenopausal people and those in middle age as well as those who are seniors.
Risks of Hypertrophy Training
When done properly, hypertrophy training is typically a safe and effective way to build muscle mass. The key, though, is to make sure this type of training is appropriate given your medical history and current fitness level. Talk to a healthcare provider about your goals to determine if this type of workout is appropriate for you.
Additionally, make sure you are using good form when you are training in order to decrease your risk of injury. If you are unsure of how to perform an exercise, it may be helpful to talk with a certified personal trainer or look for detailed instructions online.
Another way to reduce the risk of hypertrophy training is to focus on building a strong base first. According to the National Academy of Sports Medicine (NASM), this approach will help you build muscle mass naturally without putting your body at risk. You also should focus on lifting an appropriate amount of weight. Lifting too much can put you at risk for injuries.
It is also important to recognize that in some cases, increasing the size of your muscles does not always equate to more strength. Likewise, if you do not carefully plan out your routine, or if you try to do too much, there is a possibility of getting an overuse injury.
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