Hypertrophy is the goal of most Fitness people who work out in gym. But to gain muscle and have a more defined body you need to do the right exercises to achieve that goal. So we've listed some workouts you should do for muscle hypertrophy. Check out!
What is muscle hypertrophy?
Muscle hypertrophy is simply a response of the fitness body to physical exercise stimuli. With the increased tension and effort generated in muscle tissue, there is a growth of muscle mass. The weight is not the only way to provide this hypertrophy, but it is the most efficient alternative.
There are two types of muscle hypertrophy: the tension and the metabolic. Tension hypertrophy occurs when exercise exercises cause injury to muscle cells. During the rest of the body, they recover and increase in diameter with the synthesis of proteins. Metabolic hypertrophy is the result of biochemical stress caused by these cells, which increases energy reserve and, consequently, tissue size. This stress originates in the acceleration of metabolism, which in turn has cause in a higher requirement of the body for the most intense exercises.
What are the best exercises for hypertrophy?
In order to achieve the desired muscle hypertrophy, it is necessary to work intensely on all muscle fitness groups . Both the upper limbs as the arms, chest and abdomen; as in the lower ones such as the thighs, glutes and calves, the ideal is to vary a lot. In addition to alternating the stimulated muscles each day, it is also important to take turns as a stimulus. This is because the muscle "becomes accustomed" to the exercises, and this effect compromises the result. Check out some of the best workouts for hypertrophy:
Stronglift 5 × 5
Developed in the 1960s by Reg Park, Arnold Schwarzenegger's mentor, consists of only 5 exercises divided into workouts A and B. It should be done three times a week and with a minimum interval of one day. In training A, squatting, bench press and curved paddling. In B, squatting, development with bar and ground lifting. The fitness idea is to increase the load with each new workout.
This high intensity workout requires only 45 minutes of workouts twice a week. However, you should do 4 to 8 repetitions with the maximum load you can handle, which will lead to muscle exhaustion. Each week, one should increase potency, increasing load or repetitions.
Developed in laboratories and improved to be usable, in practice, this muscle hypertrophy training should be done every 48 hours, using high loads. They are 1 to 2 sets, but they work all the muscles. The differential is that it provides for the reduction of the load or even breaks of a week so that the body returns to have the same stimulus of before without getting used to the increase of the load.
Posted on June 25, 2018 at 04:15 PM