Tags: Muscle building
Hypertrophy refers to the targeted enlargement of muscles through specific strength training. Training with weights, especially with high intensity, puts the muscle under intense stress – a crucial process in bodybuilding and strength sports.
Process of muscle hypertrophy
- Microscopic damage in the muscle fibers
- Repair and adaptation by the body
- Increase in protein
- Thickening of the muscle fibers
If the stimulus is applied again the next time, the muscle can withstand more and the volume can be increased. This is the basis for effective muscle building and many strength training exercises .
👉 If you want to learn more about how to effectively increase your muscle volume through targeted training, also read our detailed article on volume training in bodybuilding. .
Two Types of Muscle Hypertrophy in Bodybuilding
In bodybuilding, there are two types of muscle hypertrophy:
- Myofibrillar hypertrophy = strength gain, which gives the muscle strength & density.
- Sarcoplasmic hypertrophy = Increase in cell fluid, resulting in improved volume & appearance.
Important factors for effective muscle building
- Training to the maximum, until no more repetitions are possible.
- Sufficient calorie surplus
- Enough protein. ( Muscle building nutrition )
- Regeneration must be present.
Enjoyment of training and long-term success
Even though competition preparation and structured plans are important for some, you should basically train in a way that you enjoy the most. It's not necessary to get bogged down in too much training science.
