STRENGTH BEGINNERS

How Muscle Hypertrophy

Happens
By Elizabeth Quinn Updated on December 03, 2019

Muscle hypertrophy is a term for the growth and increase of the size
of muscle cells. The most common type of muscular
hypertrophy occurs as a result of physical exercise such
as weightlifting, and the term is often associated with weight
training.

Hypertrophy Process
When you start exercising a muscle there is first an increase in the
nerve impulses that cause muscle contraction. This alone often results
in strength gains without any noticeable change in muscle size. As
you continue to exercise, there is a complex interaction of nervous
system responses that result in an increase in protein synthesis over
months and the muscle cells begin to grow larger and stronger.

There are two essential components necessary for the growth of

muscles—stimulation and repair. Stimulation occurs during the
contraction of the muscle, or during the actual exercising of the
muscle. Each time that a muscle is exercised, contraction occurs. This
repeated contraction during a workout causes damage to the internal
muscle fibers. These muscle fibers are broken down throughout the
course of a workout. Once damaged, these fibers are then ready to be

repaired. This is where muscle growth occurs. [1]​

Muscle fiber repair occurs after the workout while the muscles are in
resting mode. New muscle fibers are produced to help replace and
repair the damaged ones. More fibers are produced to make up for the
damaged ones, and this is where the actual muscle growth takes
place.

Genetic Impact on Hypertrophy

Although the process of hypertrophy is the same for everyone, your
results are likely to be different from others doing the same workouts.
This variance in results is due directly to the genetic make-up of the
muscles of the individual. For some people, the process of
hypertrophy occurs to a much larger degree or at a faster rate than it
does for others.

If you won the genetic lottery, you may grow bigger muscles or
see results sooner than others at your gym. Unfortunately, the
opposite may also be true.

The shape and appearance of a muscle are other factors that vary
based on genetics. As badly as you may want a nice, round, plump
bicep, it may not always be in the cards. The shape of a muscle is
determined by the length of the tendons of the muscle. Tendon length
is a genetic factor.
For bigger muscles, it is better to have shorter muscle tendons.
Someone with extremely long muscle tendons may see less growth

and shaping of their muscles than someone with much shorter

muscle tendons, despite doing the same amount (or more) weight
lifting.

Exercises for Muscle Hypertrophy

The exercises that lead to muscle growth are those that contract the
muscle against resistance repeatedly. You can choose a variety of
weight training methods using free weights, exercise machines,
resistance bands, or bodyweight exercises.

There are many suggested training regimens that vary the load
weight, the number of repetitions, and the rest intervals between sets.
While each has its proponents, the end results may depend more on
your dedication to your workouts and your body type.

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