Unlocking the Benefits of Muscle Hypertrophy
Muscle enlargement or growth is the scientific term for muscle hypertrophy. It is the increase in size or volume of skeletal muscle fibers that can occur as a result of regular resistance training, such as weight lifting or bodyweight exercises.[0] This increase is caused by the muscles being put under stress and subjected to repeated and progressively increasing loads, resulting in micro-tears in the muscle fibers.[1] These micro-tears activate satellite cells, which help repair and rebuild the muscle tissue.[1] Given continuous training and adequate nourishment, the muscle fibers gradually acclimate to the stress, resulting in an increase in size, otherwise known as muscle hypertrophy.
Genetic makeup, intensity and volume of training, nutrition, and recovery routines can all influence the amount of hypertrophy that takes place as a result of resistance training.[2] There are two main ways in which hypertrophy can occur: sarcoplasmic hypertrophy, which refers to the watery medium inside of the muscle cell, and myofibrillar hypertrophy, which is the increase in actin and myosin proteins within the muscle cell.[3]
Gaining muscle mass can be beneficial in a variety of ways, such as enhancing athletic abilities, gaining strength and power, bettering body composition, and raising one’s metabolism. Building and maintaining muscle mass can also provide numerous benefits for the human body, including improved strength, body composition, metabolic health, bone density, functional mobility, and mental health. To achieve muscle hypertrophy, it is important to incorporate resistance training and proper nutrition into your lifestyle.
In terms of nutrition, it is important to consume enough protein to support muscle growth.[2] The recommended daily intake of protein varies depending on factors such as age, gender, and activity level, but it is generally recommended to consume 1-1.6 grams of protein per kilogram of body weight per day.[3] Protein-rich foods, such as lean meats, eggs, nuts, and whole grains, can help to increase muscle mass.
Overall, muscle hypertrophy is the growth and increase in size of muscle cells or fibres. An increase in the size and mass of a muscle can occur when the individual muscle fibers grow larger. It can have numerous benefits, and can be achieved through a combination of resistance training, proper nutrition, and adequate rest and recovery.
0. “How Many Sets and Reps Maximise Muscle Growth?” BOXROX, 15 Mar. 2023, https://www.boxrox.com/how-many-sets-and-reps-maximise-muscle-growth/
1. “The Best Way to Force More Muscle Growth” BOXROX, 13 Mar. 2023, https://www.boxrox.com/the-best-way-to-force-more-muscle-growth
2. “10 Best Exercises to Force Impressive Muscle Growth” BOXROX, 14 Mar. 2023, https://www.boxrox.com/10-best-exercises-to-force-impressive-muscle-growth/
3. “What Is Hypertrophy? What to Know About Muscle Building” Runner’s World, 14 Mar. 2023, https://www.runnersworld.com/training/a43301242/what-is-hypertrophy/
