Building Muscle Mass: Understanding the Basics, Triggers, and Strategies for Accomplishment
Strength training is a key method for building muscle size and strength. By regularly challenging your muscles, you can trigger them to adapt and grow. However, it's essential to ensure sufficient rest for muscle recovery and growth.
Understanding Hypertrophy
Hypertrophy refers to an increase in muscle mass. There are two types of muscular hypertrophy: myofibrillar and sarcoplasmic.
Myofibrillar Hypertrophy
Myofibrillar hypertrophy focuses on increasing the size and strength of the muscle fibers themselves. This type of hypertrophy is best promoted through heavy resistance training with low repetitions (typically around 4-6 reps) and compound multi-joint exercises like squats, deadlifts, bench presses, and overhead presses. These exercises require high force production, stimulating muscle fiber contraction and strength gains. Progressive overload—gradually increasing the weight—is crucial here.
Sarcoplasmic Hypertrophy
Sarcoplasmic hypertrophy increases the volume of sarcoplasm (fluid and energy substrates) in the muscle cell, mainly increasing muscle size but less so strength. This type of hypertrophy is stimulated by higher volume training with moderate weights and higher repetitions (usually 8-15 reps), focusing on muscle fatigue and metabolic stress. Techniques such as drop sets, rest-pause sets, and supersets effectively increase time under tension and volume, encouraging sarcoplasmic hypertrophy.
Combining Hypertrophy Types
Combining both types of hypertrophy involves incorporating both low-rep heavy sets and higher-rep moderate-weight sets in your routine. For example, a program like the Power Hypertrophy Upper Lower (PHUL) workout includes heavy compound lifts for strength/myofibrillar growth and higher volume accessory work for sarcoplasmic growth, hitting muscles twice weekly to optimize muscle protein synthesis.
The Role of Diet
Adequate protein intake is essential to support muscle repair and hypertrophy, providing the amino acids needed for muscle protein synthesis. Calories and carbohydrates should be sufficient to fuel training and recovery, enabling sustained energy for workouts and replenishing glycogen stores. Proper nutrient timing, focusing on protein and carbohydrate intake around workouts, helps maximize recovery and muscle growth. Recovery strategies including adequate sleep and managing training volume also help muscles repair and grow effectively.
In summary, a training program combining heavy, low-rep compound lifts with higher-rep accessory work coupled with a nutrient-rich diet tailored to support muscle repair and energy needs is most effective for promoting both myofibrillar and sarcoplasmic hypertrophy and muscle building overall.
References:
- Schoenfeld, B. J. (2017). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 31(10), 2926–2938.
- Schoenfeld, B. J., Aragon, A. A., Wilborn, C. D., Krieger, J. W., Burd, N. A., Trommelen, J., … & Stout, J. R. (2017). The effects of low- versus high-volume resistance training on muscle hypertrophy: A systematic review and meta-analysis. Sports Medicine, 47(11), 1541–1557.
- Schoenfeld, B. J., Grgic, J., Ogborn, D., Krieger, J. W., Del Castillo, J., Paoli, A., … & Stout, J. R. (2017). Resistance training-induced muscle hypertrophy with heavy versus light resistance training. Journal of Strength and Conditioning Research, 31(11), 3332–3342.
- Phillips, S. M., Van Loon, L. J., Wilkinson, S. B., Tang, J. E., & Moore, D. R. (2017). Dietary protein for athletes: from requirements to optimum adaptation. Journal of Sports Sciences, 35(11), S27–S30.
- To stimulate myofibrillar hypertrophy, focus on heavy resistance training with low repetitions, such as squats, deadlifts, bench presses, and overhead presses, with progressive overload.
- Sarcoplasmic hypertrophy is best promoted by higher volume training with moderate weights, involving techniques like drop sets, rest-pause sets, and supersets to increase time under tension and volume.
- The Power Hypertrophy Upper Lower (PHUL) workout incorporates heavy compound lifts and higher-volume accessory work for both myofibrillar and sarcoplasmic hypertrophy, optimizing muscle protein synthesis.
- Adequate protein intake is crucial for muscle repair and hypertrophy, providing essential amino acids for muscle protein synthesis.
- Calories and carbohydrates should be sufficient to fuel training and recovery, enabling sustained energy for workouts and replenishing glycogen stores.
- Proper nutrient timing, prioritizing protein and carbohydrate intake around workouts, helps maximize recovery and muscle growth.
- Recovery strategies, including adequate sleep and management of training volume, are important for effective muscle repair and growth in the health-and-wellness and fitness-and-exercise context.
