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Hypertrophy in strength training

Oct 25, 2023

Reading time: 7 minutes

For most strength athletes and bodybuilders, increasing muscle size is a primary goal. Hours of hard work in the gym, hoping that the muscles will grow bigger. This increase in muscle size is known as hypertrophy. To make muscles grow, you need to meet several conditions, including nutrition, training, and recovery.

But what exactly does hypertrophy mean, and how do you integrate this principle into your training schedule? In this article, we delve deeper into muscle hypertrophy, its different forms, and how to best incorporate it into your training program.


Wat is Hypertrofie (Meaning)?

Hypertrophy simply refers to the growth of muscles, where tissues increase in size. Although the term can relate to various organs, in the context of strength training it mainly focuses on muscle growth.

In fact, hypertrophy at the cellular level means that the muscle cell absorbs more water and nutrients. It boils down to an increase in the diameter of muscle fibers.


Different Types of Hypertrophy

Muscle cells can increase in size in various ways. Here we discuss three forms of hypertrophy:

Sarcoplasmic Hypertrophy

This is the fastest form of muscle growth, where the size and weight of muscle cells increase rapidly. This process is known for the 'pump' after a workout, where nutrients are pushed into the muscle cells. Optimizing nutrition, taking specific supplements (such as creatine), and using training methods like supersets and dropsets are aimed at this form of hypertrophy.

Myofibrillar Hypertrophy

This form of hypertrophy actually stimulates more contractile protein, resulting in protein synthesis. However, it requires more nutrients and a careful balance between training and recovery.

Myonuclear Hypertrophy

This form of hypertrophy focuses on the uptake of more nuclei in muscle cells. Although it does not directly lead to a visible increase in size or strength, it increases the capacity of muscle volume for future growth.


How Do You Achieve Muscle Hypertrophy?

To achieve muscle hypertrophy, nutrition, the right training stimulus, and recovery are crucial. Sufficient building blocks are needed for muscle growth, while recovery is essential to repair damage to muscle fibers. A lack of recovery can not only result in the absence of muscle growth but also increase the risk of injuries.

In general, it is recommended to load muscles with 60 to 75% of your 1RM (the weight with which you can perform 1 repetition with good technique). This load, combined with 8 to 12 repetitions, is considered ideal for hypertrophy. However, it is important to also include variation in your training.

Hypertrophy Training for Muscle Growth

To effectively achieve muscle growth, a well-thought-out training schedule is essential. Below, we share a Push Pull Legs routine for hypertrophy, divided over 3 days.

Day 1: Push

  • Bench Press: 4 sets, 12-10-8-6 repetitions
  • Incline Dumbbell Press: 3 sets, 10-10-10 repetitions
  • Cable Flyes: 3 sets, 12-12-12 repetitions
  • Barbell Shoulder Press: 4 sets, 12-10-8-6 repetitions
  • Cable Front Raise: 3 sets, 12-12-12 repetitions
  • One Arm Tricep Extension: 3 sets, 10-10-10 repetitions
  • Tricep Pushdown: 3 sets, 10-10-10 repetitions
  • Tricep Kickback: 3 sets, 12-12-12 repetitions

Day 2: Pull

  • Pull Ups: 4 sets, as many as possible
  • Barbell Row: 3 sets, 10-10-10 repetitions
  • Lat Pulldown (wide grip): 3 sets, 12-12-12 repetitions
  • Seated Row: 4 sets, 10-10-10-10 repetitions
  • Cable Rear Delt Raise: 3 sets, 12-12-12 repetitions
  • Face Pull: 3 sets, 10-10-10 repetitions
  • Barbell Curl: 3 sets, 10-10-10 repetitions
  • Hammer Curl: 3 sets, 12-12-12 repetitions

Day 3: Legs

  • Squat: 4 sets, 12-10-8-6 repetitions
  • Stiff Leg Deadlift: 3 sets, 10-10-10 repetitions
  • Standing Calf Raise: 3 sets, 15-15-15 repetitions
  • Leg Extension: 4 sets, 12-10-8-6 repetitions
  • Nordic Curl: 3 sets, 12-12-12 repetitions
  • Hyperextension: 3 sets, 10-10-10 repetitions
  • Hanging Leg Raise: 3 sets, 10-10-10 repetitions
  • V-Up: 3 sets, 12-12-12 repetitions

Adjust this schedule based on your own needs and always listen to your body. With consistency, proper nutrition, and sufficient recovery, hypertrophy will be within reach. Good luck on your journey to an impressive physique!

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