\u00a0So, no matter if you\u2019re a seasoned pro or a strength training beginner, let\u2019s take a look at why you should be following a hypertrophy training program to build muscle.<\/p>\n
\u00a0You\u2019ll learn about:<\/p>\n
- \n
- Ideal sets and reps<\/li>\n
- Training splits and best exercises for hypertrophy<\/li>\n
- How to implement hypertrophy training at home<\/li>\n<\/ul>\n
What Exactly Is Hypertrophy Training?<\/b><\/h2>\n
If you\u2019re lifting weights, then odds are you\u2019re looking to build some muscle. And hypertrophy training is widely considered the holy grail of muscle-building formulas.<\/p>\n
Lifting weights puts stress on your body and your body is smart. It knows that it has to adapt to the stress you\u2019re putting it under. So, in order to keep up, your body grows muscle to help it adapt to the stress. Essentially, lifting weights commands your body to build muscle.<\/p>\n
You can think of it as a two-part process. First, you literally break muscle down during your workouts (and by literally, working out can actually cause little mini micro-tears in your muscle fibers). Then, it\u2019s during the\u00a0recovery process<\/a>\u00a0that hypertrophy occurs and your muscles come back bigger and stronger than before.<\/p>\n
On the flip side of hypertrophy is muscle atrophy. If you\u2019ve ever had an injury or been out of the gym for an extended period of time, you might look in the mirror at some point and think to yourself \u201cWhere did all my muscles go?\u201d<\/p>\n
Inactivity causes your body to shed muscle in an attempt to preserve energy. The more muscle you have, the more energy your body uses. So, when you stop lifting weights for a while, your body gets rid of your muscle and uses the energy elsewhere.<\/p>\n
![\"image,](\"https:\/\/www.ironmaster.com\/blog-assets\/BLOG_hypertrophytraining_600_1660690744.jpg\")
<\/a><\/figure>\nHypertrophy vs. Strength Training<\/b><\/h2>\n
Strength training is exactly how it sounds\u2014you\u2019re training to get stronger and lift more weight. While you can still build muscle with strength training, it isn\u2019t the primary focus.<\/p>\n
Powerlifters are a great example. Their main goals are generating power and lifting the most weight possible. Typically, fewer sets and reps make up a true strength training program ( i.e. 3-5 sets of 2-6 reps) and the weight you\u2019re lifting is heavier.<\/p>\n
Hypertrophy training, on the other hand, is predicated on aesthetics. If you\u2019re training for hypertrophy, you want bigger muscles and more definition. The world of bodybuilding hinges on hypertrophy training and progressive overload to achieve stage-ready physiques.<\/p>\n
When it comes to training, there\u2019s more volume in a hypertrophy workout plan (ideally, 3 sets of 6-12 reps per exercise) to help you pack on the muscle.<\/p>\n
Hypertrophy Training Basics\u00a0<\/b><\/h2>\n
As we just mentioned, the muscle gains from hypertrophy training come from its higher workout volume. When structuring a hypertrophy workout, most experts agree the sweet spot for sets and reps is right around 3 sets and between 6-12 reps each, depending on the exercise.<\/p>\n
Having more volume in your workouts isn\u2019t enough to trigger muscle growth. It\u2019s important, but muscle hypertrophy comes from really pushing yourself during your workouts. If you aren\u2019t struggling with the last few reps of a set, then it\u2019s time to increase the weight you\u2019re using. Volume\u2014along with intensity, progressive overload, and\u00a0muscular tension<\/a>\u2014are what lead to the best hypertrophy training results.<\/p>\n
Sometimes, it\u2019s easy to get caught up in the mindset that you have to be constantly moving and sweating to have a good workout. And while you definitely want to be pushing yourself, it\u2019s super important with hypertrophy training to give your body enough rest time in between sets. That way, you can give 100% effort on your next set.<\/p>\n
Plan on resting for 1-2 minutes after each set. Using squats as an example, you might perform 3 sets of 8 reps. In between each set, you would rest for 1-2 minutes.<\/p>\n
Hypertrophy Training Splits<\/b><\/h2>\n
Depending on your goals and how much time you have, there are various ways you can split up your workouts.<\/p>\n
Check out the training splits below for how you might want to consider splitting up your hypertrophy training program:<\/p>\n
- \n
- PPL (push-pull-legs) \u2014 Probably one of the most popular training splits. One workout gets dedicated to your \u201cpush\u201d muscles (like chest, shoulders, and triceps), another day you focus on \u201cpull\u201d muscles (back and biceps), and last but not least, we have lower body.<\/li>\n
- Upper\/lower body training split \u2014 One day, you focus on upper body and the next you go lower body.<\/li>\n
- Total-body split \u2014 This split is exactly how it sounds. Every time you train, you hit every muscle group. That\u2019s your push muscles, pull muscles, and legs all in one workout.<\/li>\n<\/ul>\n
Best Exercises for Hypertrophy<\/b><\/h2>\n
You get the most bang-for-your-workout-buck with compound movements (i.e. squats, deadlifts, bench press), so these are some of the best exercises you can do for hypertrophy training. Since compound movements target multiple muscle groups, make sure you place these at the beginning of your workouts, before isolation movements like bicep curls, tricep extensions, or lateral raises.<\/p>\n
A standard push workout (chest, shoulders, and triceps) might look like this:<\/p>\n
- \n
- Flat barbell bench press: 3 sets x 8 reps<\/li>\n
- Dumbbell incline bench: 3 sets x 10 reps<\/li>\n<\/ul>\n