Training Tips for Hypertrophy

25th September 2019
When the time comes to training for hypertrophy, many athletes have doubts about how to achieve it effectively. In this article, we'll share some tips for you to use in your exercise routines.

Hypertrophy involves increasing the size of an organ or tissue through the enlargement of the cells that compose it. The ability to grow muscles is undoubtedly one of the goals of most athletes. For this reason, we’ll take advantage of this article to give you training tips for hypertrophy.

When it’s time to build muscle, genetic variations, metabolism, and resilience, all play essential roles among athletes.  These differences will alter the effectiveness of gaining muscle mass.

However, we’re convinced that the following tips will help you to gain muscle mass if you train enough. Take note and discover the best way to hypertrophy!

Training for hypertrophy

1. Intensity

First of all, take into consideration that, once you’re warmed up and ready to put your body to the test, it’s time to improve things and push your muscles to the fullest. The intensity of your training session could determine whether you reach hypertrophy or not.

You should use 60 percent of your maximum strength and really milk your muscles every time you lift. Without a doubt, there’s a big difference between just lifting weights and demanding more from your muscles with every movement.

Training tips for hypertrophy: bench presses

2. Resting

Once you’ve understood that you have to try your hardest with each set, you should also be aware of the amount of rest you need between each set. After trying this hard, you’ll need a break to be able to lift explosively again.

However, you shouldn’t rest for too long, since it won’t help you to achieve and maintain hypertrophy. Therefore, rest periods should last about 60 seconds, which should allow you to improve your conditioning.

3. Training for hypertrophy: vary your workouts

When it’s time to train for hypertrophy, it’s common to see how athletes at the gym lift explosively to overload their nervous system and generate energy. However, this isn’t the only way to build muscle.

In fact, muscles need more than just tension from heavy and explosive lifts; they also need metabolic stress and muscle damage to maximize muscle growth. For example, you could start with an explosive exercise and then incorporate a longer-lasting series.

Rest assured that this variation will put a greater number of muscle fibers to the test. Thus, you can stimulate a more intense growth response, which will help you accelerate hypertrophy.

4. Full-body workouts when training for hypertrophy

There are too many benefits in training all major muscles to list here. Full-body exercises are, without any doubt, one of the most important elements when it comes to hypertrophy.

Not only will they allow you to minimize your attendance at the gym, but you’ll frequently overstimulate your muscles. Also, you should keep isolation exercises to a minimum to keep your training session short and thus avoid overtraining.

5. Individualized training

Lastly, you should know that a training method that works for one person won’t necessarily work for someone else. In fact, many athletes perform better with higher intensities, others need more volume, while, for some, the ideal condition requires constant variation.

In any case, the most important thing to remember is that it’s essential to enjoy training to get the maximum benefit from each session. If you’re afraid of the exercises or discouraged from doing the necessary routines, then training for hypertrophy isn’t for you!

Training tips for hypertrophy: lifting weights

You must feel motivated to try harder to attain the changes that you want to see in your body. In fact, we recommend trying to keep things as simple as possible. With the help of a professional, choose exercises for your arms, legs, and torso that suit you and your goals.

Before we conclude, remember that, despite having the right advice, your chances of successfully training for hypertrophy will always depend on your own efforts. Therefore, you must give 100 percent of yourself every time.

Also, never forget that, when it comes to building muscle, the most important thing is to eat well and train hard. Now, it’s your turn to apply these tips and watch your muscles grow!

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  • Azevedo, P. H. S. M. de, Aoki, M. S., Junior, T. P. D. S., & Tricoli, V. (2009). Biomotricity roundtable – Treinamento de força e hipertrofia. Brasilian Journal of Biomotricity3(1), 2–10. https://doi.org/10.1007/s11135-011-9475-4
  • Anatopato. (2016). Hipertrofia. Retrieved from http://www10.uniovi.es/anatopatodon/modulo2/tema01_alteracion/03hipertrofia.htm
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