Muscle growth or hypertrophy refers to an increase in muscle mass. This happens as an increase in muscle size and strength. To achieve hypertrophy, you need to be doing some form of strength training, for example, weightlifting.
There are two types of hypertrophy: myofibrillar and sarcoplasmic. To make it simple, myofibrillar hypertrophy happens when you stimulate your muscles by lifting heavy weights, which causes trauma to the individual muscle fiber, and sarcoplasmic hypertrophy refers to the increase in fluid volume that provides your muscles with energy during the workout. This can make your muscles appear larger, but that doesn’t increase your strength.
What Causes Muscle Hypertrophy?
As we already stated, you need to be doing some form of strength training to achieve it. You can do different types of strength training: weightlifting or bodyweight exercises such as push-ups and pull-ups. It all depends on your fitness goal. The most important thing when doing any form of training is to challenge and destroy your muscles every single workout. Your body’s repair of those muscles adapts to create slightly stronger tissue, preparing your muscles to effectively manage any discomfort they will encounter.
How Often Do You Need To Workout?
We already discussed that you need to actively challenge your muscles to achieve hypertrophy, but how often should you train each muscle group? We recommend training two muscle groups per week because a 2016 study showed that training each muscle group twice per week is enough to build muscle. Resting between sets is also very important for muscle recovery. The rest interval shouldn’t be longer than 2 minutes. Increasing the resistance over time will also help your muscles grow much faster.
A few Tips To Help You Build Muscles Faster
Building muscle won’t be easy. You need to start living a healthy lifestyle and training consistently to see muscle growth. But here are a few things that will speed up that process:
- Increase Resistance Over Time: You need to increase resistance over time because staying at the same weight for too long will not challenge your muscles, which means you won’t achieve hypertrophy.
- Diet: This is one of the most important things when it comes to building muscle. The most important nutrient for muscle growth is protein. You should consume 1g of protein per lb of your body weight to build enough muscle. For example, if you weigh 180 lbs, you should eat 180 grams of protein daily. It’s also important to throw away any bad food from your diet that will suppress your growth, and avoid eating snacks, ultra-processed food, and food that contains too much sugar, like chocolate, for example, and so on. Try to include a lot of meat, vegetables, and fruits in your diet.
- Hire A Personal Trainer: Learning from someone who has been weightlifting for years can definitely help you speed up your progress.
Supplements That Will Boost Your Results
- Igf1 lr3 Peptide: IGF-1 LR3 (Insulin-like Growth Factor-1 Long R3) is a synthetic variant of IGF-1, a hormone similar in structure and function to insulin. IGF-1 plays a crucial role in growth and development by promoting cellular growth, differentiation, and tissue repair, especially in muscle cells. It stimulates muscle cell hyperplasia (increase in cell number) and hypertrophy (increase in cell size), contributing to greater muscle mass and recovery from workouts.
- Creatine Monohydrate: Creatine is one of the most researched and effective supplements that enhance your performance, especially if we take into consideration high-intensity exercises like weight lifting and sprinting. Creatine works by increasing the availability of ATP, which is the primary source of energy. This means you can do more reps, use heavier weights, or sprint faster on a longer period.
- Branched-Chain Amino Acids: Or just BCAA’s, consist of three essential amino acids: leucine, isoleucine, and valine, which are crucial for muscle recovery and reducing muscle fatigue. Taking BCAAs before or after a workout helps reduce muscle breakdown, supports protein synthesis, and minimizes.
Conclusion
By focusing on progressive overload, eating enough proteins daily, and prioritizing recovery, you can maximize your gains and achieve long-term success in your fitness journey. With consistency and dedication, the results will follow!