How To Train For Hypertrophy Overview
This blog outlines five crucial principles essential for maximizing muscular development. The focus is purely on muscle gain, distinct from strategies aimed at increasing strength, or achieving both strength and muscle growth simultaneously.
The Crucial Hypertrophy Principles
- Tension
Tension is identified as the primary driver of muscle growth. It refers to the force experienced by muscles when they stretch and contract under load. This tension triggers a biochemical signalling cascade, prompting muscle growth.
The Principle of Tension in Hypertrophy Training
1. Muscle Tension as a Key Driver: In hypertrophy training, muscle tension is considered one of the primary drivers of muscle growth. This tension is the force that muscles generate when they contract against resistance. The greater the tension, the more significant the stimulus for muscle growth.
2. Time Under Tension (TUT): This concept refers to the amount of time a muscle is under strain during a set. Hypertrophy training often focuses on increasing TUT, as longer periods of tension can lead to greater development. This is achieved through controlled rep tempo, especially during the eccentric (lowering) phase of an exercise.
3. Controlled Rep Tempo: Controlled repetitions, particularly a slow eccentric phase, paired with a more explosive and forceful concentric phase have been seen to show the best results on average, as well as increasing the time the muscle is under tension. This not only enhances muscle growth but also improves muscle control and reduces the risk of injury due to the fact you will be less likely to “Fuck around and find out!” with needlessly heavy loads. .
4. Maximizing Eccentric Phase: The eccentric phase of a lift should be especially emphasized in hypertrophy training because it’s been shown to improve hypertrophic stimulation. Controlled lowering of the weight in exercises like squats, bench press, or bicep curls can significantly increase muscle development.
- Technique
I can’t stress the importance of a specific lifting technique, for most people Hypertrophy training will most commonly be referred to as ‘bodybuilding’, which differs significantly from strength training, power training or general fitness techniques and as a result be sure you are selecting the most effective technique for job at hand.
Key aspects of hypertrophy-focused technique:
1. Controlled Lifting Tempo: A 2 to 4-second negative (eccentric) phase is recommended. This phase is crucial for muscle hypertrophy, and a controlled tempo ensures maximum muscle tension.
2. Eccentric vs. Concentric Phases: The eccentric (lowering) phase is more critical for muscle growth than the concentric (lifting) phase. Therefore, emphasis should be on controlling and resisting during the eccentric phase, especially in the final reps of a set.
3. Range of Motion. Typically, a full range of motion is recommended in exercises to maximize muscle engagement and growth. For instance, in presses, bringing the dumbbells all the way down until a deep stretch is felt in the pecs, is crucial.
However recent studies suggest that a full range of motion isn’t always superior for muscle growth. Partial reps can be more effective, particularly when they focus on the stretched part of the lift. This is because the stretched portion of a movement can be more hypertrophic than the contracted part. For example, the bottom half of a cable curl or a squat is more important for muscle growth than the top half.
- Effort
The concept of effort in training, particularly the significance of pushing to failure for muscle growth is always a challenging subject, balancing the benefits and potential drawbacks of training to failure is complex and highly specific to each person.
Two conflicting meta-analyses illustrate the debate in the fitness community about the effectiveness of training to failure. One meta-analysis suggests that training to failure offers significant benefits for muscle hypertrophy, while another concludes that there is no substantial advantage over non-failure training for muscle growth. This conflicting evidence leads to a practical approach that balances intensity and volume.
Personally, I keep my large compound movements from ever truly hitting failure, especially in the first 2-3 sets, then on the final set of an exercise I will push more aggressively towards failure, with the exception of HEAVY compound free-weight movements like my squat or bench.
(Heavy for me will be anything 5rep or lower)
I will also push more aggressively on smaller and more isolated movements, I honestly don’t know if the science backs me here but anecdotally it is working and I enjoy it.
Also, keep in mind that we are looking for QUALITY! failure not hacked messy reps.
- For most exercises, perform two to four sets.
- In the initial sets, leave one or two reps in the tank, avoiding complete failure.
- On the last set, push closer to or all the way to failure being more conservative when using heavy compound movements.
- Push closer to failure on smaller isolated movements as long as you can maintain movement quality.
This approach helps maintain a balance between intensity and volume, ensuring muscle growth without excessive fatigue.
- Progressive Overload
The principle of progressive overload is essential in a bodybuilding-focused training regimen. to build bigger muscles, it’s essential to give them a reason to grow by continually increasing the demands placed on them.
Methods to apply progressive overload:
1. Adding Reps at the Same Weight: This involves gradually increasing the number of repetitions performed with the same weight across weeks. For instance, if you start with three sets of 10 reps in bicep curls in the first week, you might aim for three sets of 11 reps in the second week, and so on. This method is particularly effective in moderate to high rep zones.
2. Adding Weight at a Fixed Rep Count: Another approach is to increase the weight while keeping the rep count constant. For example, for squats, you might start with three sets of six reps with a certain weight and then add weight each week while maintaining the same number of reps. This method is usually more suitable for lower to moderate rep zones.
3. Improving Technique: On weeks where adding weight or reps isn’t feasible, focusing on improving the technique can also be considered progressive overload. Enhancing aspects like controlling the negative phase, using less momentum on the positive phase, or improving the range of motion can increase tension on the target muscle.
4. Enhancing the Mind-Muscle Connection: Improving the mind-muscle connection can also contribute to hypertrophy. This involves focusing on feeling the target muscle work more effectively, which can be particularly beneficial in isolation exercises.
Progressive overload is not just about lifting heavier weights; it’s about increasing the tension on the muscles through various means. This principle is crucial for continuous muscle growth and avoiding plateaus in training. By applying these methods, bodybuilders can ensure that their muscles have a consistent reason to adapt and grow.
If like me you train in a more hybrid style, mixing both strength development and hypertrophy then this may be useful… I have adopted a “Pattern” to my training that helps me see consistent development but also keeps my fatigue in check.
I will focus on progressive weight increases for my opening primary “Heavy” compound movement and adding small amounts of weight for accessories in week one, then I keep adding weight for my “Heavy” movement but for my accessories, I move to increase reps for the following week… finally in week three, If I feel strong and fatigue is low I will still push the weight up on my “Heavy” movement but for accessories, I don’t look to increase weight OR reps and this week I really dial in my tempo, control and connection, then I start the process again over the next three weeks.
This pattern can repeated indefinitely and I have found this to be a very patient and satisfying way to train that’s helping me progress in far more ways than simply moving more weight!
- Exercise Selection
Exercise selection in hypertrophy training is about choosing movements that maximize muscle tension, provide a favourable stimulus-to-fatigue ratio, include both compound and isolation exercises, offer variety, cater to individual needs, and maintain muscular balance and symmetry.
1. Focus on High-Tension Exercises: The primary goal in hypertrophy training is to maximize muscle tension. This means selecting exercises that effectively target the desired muscle groups and create significant tension throughout the movement. Compound exercises like squats, deadlifts, and bench presses are often included because they engage multiple muscle groups and allow for the use of heavier weights, leading to increased tension however that brings me neats to point 2 below.
2. Stimulus-to-Fatigue Ratio: This concept involves choosing exercises that provide the greatest muscle stimulus with the least amount of overall fatigue. It’s not just about how hard an exercise is, but how effectively it targets the muscles you’re trying to grow. For instance, a machine leg press might be preferred over a barbell squat for some bodybuilders because it can provide a similar stimulus to the leg muscles with less overall fatigue and lower back stress.
3. Inclusion of Isolation Exercises: While compound movements are crucial in my humble opinion, isolation exercises are also important in hypertrophy training. They allow for targeted muscle work, helping to address any imbalances or specific areas that need more attention.
4. Variety and Muscle Engagement: Exercise selection should also consider the variety and the ability to engage muscles through different angles and ranges of motion. This can involve using different equipment (like dumbbells, cables, and machines) and varying the grip or stance to alter the muscle recruitment patterns.
5. Safety and Individual Needs: The exercises chosen must be safe and suitable for the individual’s level of fitness, mobility, and any existing injuries or limitations. What works for one person in terms of hypertrophy may not be suitable for another due to different body mechanics and histories.
6. Balance and Symmetry: A well-rounded hypertrophy program will ensure that all muscle groups are worked evenly or more specifically built with overall solid foundations then with specific “Required” additions to achieve the desired outcome. This balance prevents the overdevelopment of certain areas and the underdevelopment of others, contributing to both aesthetics and functionality.
- Rest times
Don’t rush your workouts, if you are working significantly hard enough make sure to pair that with appropriate rest, personally, I aim for 3-minute average rests but I always consider Dr Mike’s res questionnaire… read more HERE.
