Hypertrophy training: how to do it and weekly plan

Hypertrophy training aims to increase muscle mass and should preferably be carried out in a gym, because heavy weight devices and equipment are needed to stimulate muscle building.

To ensure that training is done well, it is very important to have guidance from a physical education professional, who will outline a training plan suited to body characteristics and individual needs, and it is also important to follow an appropriate diet.

Read too: Diet for hypertrophy and fat loss (with 3-day menu)

tuasaude.com/reduza-gordura-e-aumente-musculo

In addition, the physical education professional will also observe whether the exercises are being performed correctly, with resistance when lifting and in the correct position when lowering, to avoid injuries and get the most out of each repetition.

How to make

Hypertrophy training must be done in the gym, since weight machines are necessary to achieve metabolic fatigue and mechanical damage to the muscles, which results in a process of repair of muscle fibers and an increase in their size.

In addition to lifting weights at the gym, you should also alternate with aerobic exercises, which help reduce body fat, and follow a nutritionist-guided diet with foods rich in protein that help build muscle mass.

Read too: 9 diet tips to gain muscle mass (with menu)

Weekly training plan for hypertrophy

Below is an example of a weekly hypertrophy workout that can be performed by both men and women.

This training works the main muscle groups and is divided into 5 days. Click on muscle groups to see specific exercises:

It is recommended to rest two days a week because your muscles also need rest and time to increase in volume. If you prefer, you can also put a rest day in the middle of the plan, on Wednesday, for example, and remove that day from the weekend.

The physical education professional will be able to recommend other exercises, the weight to use and the number of repetitions to do to ensure an increase in muscle mass, improving body contour according to individual needs.

Female hypertrophy training

Normally, in female hypertrophy training, heavier weights are used on the legs and glutes, while men use more weight on the back and chest.

How to grow muscles faster

Some tips for good hypertrophy training are:

• Drink a glass of natural fruit juice before training to check the amount of carbohydrates and energy needed to perform the exercises;
• Consume some protein source food after training, such as meat, eggs and dairy products. By consuming protein after training, the body gets the necessary tools to increase muscle mass;
• Rest after training because sleeping well gives your body the time it needs to produce more muscle. Excessive effort can reduce the body’s ability to produce muscle and compromise the final result.

When you reach the desired measurements, it is not recommended to stop training. In this case, you should continue training, but you should not increase the weight of the equipment. Thus, the body remains at the same measurements, without any increase or loss of volume.

See also some tips from our nutritionist for gaining weight in a healthy way: