Muscular Hypertrophy: Back to the Basics [Updated July 2022]

Hypertrophy training is about building muscle mass. Research suggests that the optimum number of hypertrophy exercise sets per week is 15 to 20, but these should be spread across different days. Exercise-induced muscle damage, metabolic stress, mechanical tension, and fascia stretch training are the mechanisms of hypertrophy muscular development. Additionally, horizontal loading is usually better than vertical loading. Progressive overloading is useful; a decrease in loading can cause atrophy. Eat a meal 60-90 minutes before training, aiming for a carb:protein:fat ratio of 15:5:2. Post-workout, the target ratio becomes 2:3:1.

Key Takeaways:

• Hypertrophy training is similar to strength training, but it focuses specifically on building muscle mass.
• You should consider 15-20 hypertrophy exercises spread out across the week for the best results.
• Here are some exercises that you can use if you want to focus on bulking up your muscles.

“Specific Adaptation to Imposed Demands (SAID) Principle states that adaptations are specific to the imposed stimulus.”

Read more: https://blog.nasm.org/sports-performance/back-to-the-basics-hypertrophy