Nowadays, exercising around the world and among different societies has become a necessary thing to maintain health. Bodybuilding and achieving a beautiful, fit body are also the goals of many people who do sports. If a person wants to strengthen or improve the muscular condition of his body, he must use certain methods; for example, lifting weights is the most common way to increase and grow muscles, or so-called muscle hypertrophy.
Muscle hypertrophy is actually the increase and growth of muscle cells. In other words, "muscle hypertrophy" refers to the increase in the size of individual muscle cells that is achieved through exercise.
In this article, we are trying to introduce the topic of muscle hypertrophy and examine the issues and topics related to it.
What is muscle hypertrophy?
Generally speaking, there are two categories of muscular hypertrophy:
Myofibrillar: growing parts of muscle contraction
Sarcoplasmia: increased muscle glycogen storage
Which type a person should focus on depends on their desired fitness goals. Myofibrillar training will improve one's strength and speed, while sarcoplasmic growth will help one's body have more sustained energy for athletic and endurance competitions.
For example, when lifting weights, you can perform a large number of repetitions with lighter weights or lift a heavy weight with fewer repetitions; therefore, the way a person chooses to lift weights will determine how his muscles grow and change.
How to build muscle and hypertrophy with weightlifting
For muscle hypertrophy through weight lifting, when a person lifts a heavy weight, contractile proteins in the muscles generate force to overcome the resistance created by the weight. Therefore, this can lead to structural damage to the muscles. Mechanical damage to muscle proteins stimulates a repair response in the body, and damaged fibres in muscle proteins cause an increase in muscle size, or muscle hypertrophy.
Exercise and repetition to achieve muscle hypertrophy
Muscle hypertrophy can be achieved through weightlifting in the gym. But to achieve it, you have to constantly break and challenge the muscles. Also, following a protein-rich diet is essential for muscle growth, and you should focus on lean protein sources such as vegetable protein powder, lean meat, chicken, and fish.
How often a person needs to exercise and perform exercises to achieve muscle hypertrophy depends exactly on his goals and his target body. For example, lifting heavy weights three days a week allows a person to allow the body's muscles to recover one day between training sessions, because recovery is definitely necessary for muscle growth. Alternating between upper and lower body lifts on different days allows a person to work on different muscles while also giving them rest and recovery time.
myostatin-related muscle hypertrophy
As mentioned in the previous sections, muscle hypertrophy can be achieved by exercising and doing exercises. But there is also a specific medical condition called myostatin-related muscle hypertrophy, which is actually a rare genetic disease caused by a mutation in the MSTN gene.
People who live with myostatin experience a decrease in body fat and an increase in muscle size in their bodies. This disease or disorder is actually a non-disabling medical condition, and most people with it usually do not experience any medical complications.
In conclusion
Muscle hypertrophy is actually a state in which the muscle cells of the body are changed in size and enlarged. Most people who want to have a body with large, bulky muscles can achieve muscle hypertrophy by doing heavy exercises such as weightlifting, of course, along with following a suitable diet.
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