Ultimate guide to muscle hypertrophy

Ultimate guide to muscle hypertrophyHi fellow workout fanatics:) Over the last few years I've done a lot of (scientific) research to what muscle hypertrophy is, how it occurs, how much muscle an individual can gain, and more. I've just written an article about muscle hypertrophy here: https://muscleforreal.com/guide-to-muscle-hypertrophy/ and I thought it might be helpfull to publish a summary of it here on Reddit since there are a lot of questions about muscle growth here. Summary: 1) There are 2 types of hypertrophy: Sarcoplasmic hypertrophy which refers to an increase in muscle size without an increase in contractile components Myofibrillar hypertrophy, referring to an increase in muscle size by an increase in contractile components. 2) Hypertrophy occurs when protein synthesis rate exceeds the protein breakdown rate. This can be stimulated either through training or anabolic hormonal stimulation. 3) There are 2 types of muscle fibers: Slow twitch fast twitch *btw: scientific literature tells that there are at least 7 types of muscle fibers, but the can be categorized in the ones above 4) There are 3 ”pathways” through which you can stimulate hypertrophy: Mechanical tension, which is the most important one of the three according to research Muscle damage, Metabolic stress. 5) The single most important factor to increase hypertrophy is progressive overload, which refers to increasing the amounts of stress placed upon the body over time. This is most effectively accomplished by increase the weight used. 6) The average natural men can expect, assuming they do most things right, to gain between 40-50 pounds of muscle mass in his training journey. The average natural woman can expect to maximally pack on between 20-25 pounds of muscle to their frame. If you got any question about hypertrophy, feel free to ask them. I'm the whole day available to answer them, Hope this helps some of you out. Stefan submitted by /u/Muscleforreal [link] [comments]

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