Muscle hypertrophy: what it is, how it happens (and what to do)

Muscle hypertrophy is the increase in size and volume of muscles, which occurs due to intense and regular physical activity and adequate nutrition, which must be rich in proteins and carbohydrates.

Hypertrophy can be achieved through a training plan suited to each person’s goals, correct nutrition and resting muscle groups for at least 24 hours before working them again, as hypertrophy does not happen during rest. Check out other tips to ensure hypertrophy.

The hypertrophy process must be monitored by a qualified physical education professional, as well as a nutritionist so that the diet is in accordance with the training and that the person does not suffer consequences, such as cramps or changes in the functioning of some organs.

How hypertrophy happens

During exercise, muscles suffer small injuries to their fibers and, after training, the body begins to replace and repair lost or damaged muscle fibers, promoting an increase in muscle size.

The process of “injury” of muscle fibers occurs due to muscular stress, which can be a consequence of overload, that is, performing exercises with a load greater than what the muscles are accustomed to, which induces a process of muscular adaptation and leads to to hypertrophy.

The process of muscle stress can also be noticed due to the burning sensation in the muscle during or after performing the exercise. This happens due to the swelling of muscle cells due to the accumulation of blood, glycogen and other substances inside them, which stimulates the increase in muscle mass.

How to ensure hypertrophy

To ensure hypertrophy, it is important that physical activity is carried out intensely and regularly, that the muscle rest period is respected and that a diet rich in good fats and proteins is respected, and it is important that this is recommended by a nutritionist.

1. Exercises to gain muscle mass

Some exercises to gain muscle mass, or hypertrophy, include weight training and strength training, which must be guided by a physical education professional according to the characteristics of each person. Normally this training is done at least 3 times a week and with the use of a high load, to enhance the hypertrophy process.

However, other training modalities, such as Crossfit, can complement the use of load with exercises that use the body’s own weight, as this changes the muscular stimulus, favoring hypertrophy. Check out a complete workout to gain muscle mass.

In addition, it is also recommended to practice aerobic activities to stimulate metabolism, increasing energy expenditure and promoting fat burning. As fat is eliminated, it becomes easier to gain muscle, and it is also important to have an adequate diet to ensure muscle mass gain.

2. Food for hypertrophy

To gain muscle mass, it is essential that you have a diet in accordance with your objective, and it is usually recommended that you eat more calories than you burn and that your diet is made up of good fats and proteins, as they help in the recovery process. muscle fibers.

It is also important that carbohydrates are consumed, as they provide energy for training and are involved in muscle recovery after training. In some cases, to promote muscle mass gain, the use of dietary supplements may also be indicated. Check out a complete menu for gaining muscle mass.

It is essential that the hypertrophy diet is carried out under the guidance of a nutritionist, as this means that a dietary plan can be indicated according to the person’s nutritional needs, body composition and short, medium and long-term goals.

See the video below for some tips on what to eat for hypertrophy:

Why do men gain more muscle mass than women?

Some studies indicate that muscle mass gain is related to hormonal and genetic factors and the type of physical activity performed. In this way, men are able to gain muscle mass more easily than women due to the fact that they have a greater amount of testosterone circulating in the body, which is the hormone responsible for muscle hypertrophy.

Furthermore, it has been shown that the number of fast-twitch muscle fibers, which are those that guarantee strength and volume, is greater in men than in women, which is why muscle mass gain is more effective in men.

Another factor that contributes to easier hypertrophy in men is the fact that women have a higher level of circulating estrogen in the body, which is a hormone that favors the deposition of fat, which interferes with the gain of muscle mass.