Muscle hypertrophy Resistance training How big should your workout be?
Posted May 14 2009 4:38pm
Getting bigger muscles is the top priority of anyone working out with weights. Lets look at how your muscles get bigger and then you can figure out what it will take for you to increase your muscle gains.
Muscle hypertrophy is when your muscles cells get thicker. You muscle cells will thicken but not lengthen and it is still up in the air as to whether your muscles cell will actually split or divide to get larger. The best way to cause muscle hypertrophy is to put pressure on your muscles so that they expect to need to push more weight.
Another form of muscle building is Muscle Hyperplasia and this is the actual splitting of muscle cells. Anyone that has seen a giant bodybuilder has to wonder if we all have the same number of cells
Resistance training is doing weights. It is just about that simple. What you really want is to make yourself stronger by making your body more able to handle heavier and heavier weight for at least four reps. Power lifters as you have probably seen in the Olympics are not the biggest guys and that is because their goal is to lift the most weight for exactly one rep. To fool your muscles into thinking that they have to be able to lift more weight they will need to do a few reps at the higher weight. Your body will then get used to this higher weight by increading the strength of the individual muscle cells
How big should your workout be?
There are many strategies to get stronger and the idea behind all of these strategies is to be able to lift more weight for a few reps a month from now then your are doing now. You have a few options and they are these
Number of reps per set
Number of sets per exercise
Number of exercises per muscle group
Amount of rest between workouts
All of these parameters are a little too much to cover in this article so I will cover them later but for now just think about how you are structuring your workouts and frequency of workouts.
I hope that this info helps you understand how to get bigger and better at working out I hope you that if you have any questions then you can of course leave comments here as well.
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This entry was posted on Sunday, April 12th, 2009 at 8:50 pm and is filed under Weight Training. You can follow any responses to this entry through the RSS 2.0 feed. You can skip to the end and leave a response. Pinging is currently not allowed.