Hypertrophy Training- Bodyweight Exercises To Improve Muscle Mass

Hypertrophy training refers to an increase in muscle cells. This increase in cells causes muscle growth. It is usually weight lifting, which results in the building of muscle mass. The muscles which often grow because of this training are the skeletal muscles. This type of training is popular among powerlifters, weightlifters, and bodybuilders.

The main goal of hypertrophy training is to make muscles look a particular way by growing them. Also, they contain weightlifting exercises which cause an increase in training volume. So, the workouts contain lower rep ranges, between six reps or less. Also, you have to lift lower weights if you are performing hypertrophy exercises.

Types Of Hypertrophy

There are two types of hypertrophy training on the muscular level. These are Myofibrillar and Sarcoplasmic. Research states that types of Hypertrophy happen to increase endurance and grow muscles.

1. Myofibrillar

Myofibrillar Hypertrophy refers to the growth of Myofibrils. This is the muscle strand dealing with pulling. During this type of training, your body responds to injury in Myofibrils muscles. This issue occurs due to an increase in the volume and density of the Myofibrils.

2. Sarcoplasmic

Sarcoplasmic Hypertrophy is the growth of Sarcoplasmic fluids around the Myofibrils. This fluid possesses energy that sets the muscles in motion during a workout. This type of Hypertrophy is the increase of these energy stores.

Benefits Of Hypertrophy Training

Not only will you look good while doing this training, but it will also promote muscle growth. The major benefits your muscles get help in improving your body health in no time. 

a. Get stronger with high power gains

Hypertrophy training allows your muscles to get stronger in no time. Most of your body’s strength increases at the neuromuscular level. This denotes that both our brain and body begin working together at a much more efficient rate. This helps in increasing your ability to perform intense activities. Performing Hypertrophy training will add muscles as you progress. 

b. Helps A Great Deal In Lifting

A benefit of Hypertrophy exercise is that it helps lift weights. If you are performing a hamstring curl, you will develop a larger hamstring complex. You will also get the extra benefit of performing squats and deadlifts. As a bonus, it will help promote balance in your musculature. This will help prevent the risk of injuries. 

c. Builds Soft Tissue Health Ans Symmetry

Performing isolation training can help improve your tendons, joints, and ligaments. One can assure an increase in the health and functioning of such tissues. Also, this will help us be healthy as we continue to age. Also, you will be able to promote better symmetry in your body.

d. Your Anaerobic Endurance Will Improve

If you build muscles using Hypertrophy training, you will sustain more power. As the muscle cells grow, you will develop more Phosphocreatine. This will give you to use the power developed in your body immediately. As your body adds more muscle, your creatine storage capacity will also increase. 

e. Helps You Pay Attention To Diet

The most important thing about building muscles is the attention you pay to diet. You will not be able to add muscles without consuming proper nutrition. So, you have to pay attention to what you are eating to promote the growth of muscle cells. You will get the benefit of acceptable calories. This is a good thing as it will help you fulfill your motive. 

How To Perform Hypertrophy Training?

You have to build muscle mass in Hypertrophy training. You can do this by increasing your tissue size. Make use of a barbell, dumbbell, cable machine, or other weights. You can also perform this training with bodyweight workouts. To add this type of training to your daily workout routine, follow the given steps:

1. Divide training exercises by muscle groups

Start by devoting a training session to one muscle group only. This will promote the working of one area in particular. You can begin by targeting your leg muscles. Then, proceed by devoting a training session to your chest, followed by your arms. This helps you train about five to six times every week. You can allow certain muscles to rest while doing so. 

If you want to try out something new, dedicate one session to your upper body and the other to your lower body. 

2. Select Exercises As Per Your Wish

If you are going for Hypertrophy training, go for exercises that work a certain muscle. These types of bodyweight exercises are isolation exercises. You can also add compound exercises that hit various muscle groups at once. If your goal is to grow a certain muscle, go for isolation exercises like leg presses. But compound workouts like lunges will work if you want to hit several muscles together.

3. Do at least three to four sets of workouts

In Hypertrophy exercises, you have to go for a larger number of reps. So, you must aim at completing three to four sets of six to twenty reps per set. You must not stop until you exhaust your muscles. 

4. Select Weights based on Your 1RM

You should always remember to go for weights that you can move for the targeted sets and reps. Increase the weight once you are comfortable with performing the required sets. If you are a beginner, we recommend starting with light weights. Then, you can proceed to increase the weights as you level up. 

5. Always Incorporate Little Breaks

When you are going for Hypertrophy training, you must rest for a minute or even a minute and a half after each set. This will allow you to perform better and prevent any risk of injuries that might come your way. 

The Bottom Line

Hypertrophy training is best if you want to increase your muscle mass. Targeting one muscle group at a time is best to be on the safe side and get good benefits. Also, take rests after sets to keep yourself fit.