Sunday, 10 April 2016

H is for Hypertrophy. Get fit or die trying. #atozchallenge

Get fit or die trying.

H is for Hypertrophy.

Hyper -(excess) trophy (nourishment) is the increase of an organ due to the enlargement of it's basic cells.

Excess nourishment sounds like an oxymoron to me.

The main reasons for wanting hypertrophy in muscles is strength and/or aesthetics. 

Making gains or getting shredded is both a simple and complicated process. While there are some basic do's and don'ts no one formula will work perfectly for everybody, but consistency will bring results.

People with big muscles are harder to kill....  and generally quite useful for many things.  Bigger muscles don't necessarily mean stronger muscles, but they're still strong. 

If you want to gain muscle you have to eat a lot  - you can't gain weight and lose weight at the same time... 

Don't lift heavier weights at the expense of good form. The goal should be controlled full range of motion. You can tell a lot about a person by how they lift weights... Slow and steady movement, attention to peak contractions and focus on breathing, yes please.  Jerky repetitions, poor form and in too much of a hurry - no thanks.   

Compound exercises that work multiple muscles at once, like squats or power/dead lifts, will do more for your abdominal muscles than single movement focused exercises.

Almost every gym will tell you that hypertrophy occurs with 3 -5 sets of 6-12 of repetitions at around 60-80% of your maximum load.  For example if your single repetition maximum is 100kgs, you could do 3 sets of 10 repetitions at 60kgs, with a pause between each set. This gives a total of 30 repetitions. Alternatively, the jury is out is on whether or not 10 sets of 3 repetitions (also 30 repetitions) of a heavier weight 80kgs is less, more or just as effective. 

Which brings me to my final point on this subject because this is meant to be a short post.  

When it comes to hypertrophy knowledge alone is not power. There a millions of pages of information online, I've read hundreds of them and none of them have made my muscles bigger. 

Applied knowledge is the most effective training strategy. Apply any, all or some of your hypertrophy knowledge, eat well or at least better and your muscles will grow, in a surprisingly short amount of time. 

When it comes to excess I can think of plenty of other lifestyle habits that are worse then bodybuilding. What is your reflex reaction when you see giant bodybuilders? 


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