Hypertrophy is the process of slowly increasing the size of your muscle fibers, and is a key component in building muscle tone. It happens in response to resistance training, such as weightlifting, and is a key form in training when aiming to improve strength and overall athletic performance. Keep reading for some essential tips to maximize hypertrophy.
Progressive Overload
This process occurs gradually and over time, as you increase the weight you lift, perhaps by adding a pound or two per week. This stimulates muscle growth and challenges your muscles.
Repetition
Focusing on repetition range is essential. Aim for at least six to 12 reps of each exercise. Start heavier with lower reps for the first two sets. Then, drop your weight enough to do a higher amount of reps, or until failure.
Sets
Perform three to four sets of each exercise to activate the muscles and ensure sufficient muscle stimulation.
Rest and Recovery
Rest for a minute or two between each set, as this is when the growth occurs. It’s important to take rest days as well, so as to avoid burnout and injury.
Consistency
As cliche as it sounds, consistency is key. Following a structured routine is imperative for achieving hydropathy.
Nutrition
Muscles are made in the kitchen! This is half the battle. Obviously, each body is different, but is essential to make sure you are eating enough calories and protein to compensate for the amount of lifting you are doing.
