We are all searching for that key factor that will give us a nice firm body, that image we are happy with upon seeing our reflection. We are looking for the word that sums up our quest. That word is "muscle hypertrophy."
What is muscle hypertrophy you ask? Answering that question is as easy as reaching for the nearest dictionary. The term hypertrophy simply means growth. To achieve muscle growth, one must evaluate his or her nutritional intake. In order to achieve muscle hypertrophy, you will need to consume excess calories, however, only a small percentage more. That smaller percentage will aid in muscle growth, whereas an extreme amount of calories will only lead to fat increase. Your body will need more carbohydrates since they are the fuel for our muscles. Also protein intake will need to be increased since out muscle fibers are composed of them. The protein will aid in repair of broken down muscle fibers due to strenuous exercise. Another key factor that is necessary for muscle hypertrophy is resistance training. By using resistance for your workouts, you are sending a message to your body that it needs to be stronger. The stronger your muscles become, the better they will grow. The "magic" numbers of exercise that have been taught for decades are three sets of fifteen repetitions. Leave those numbers at the gym door. Muscle hypertrophy will not occur with a workout consisting of those "magic" numbers. A strenuous workout means using a resistance that will allow your muscles to fatigue (or tire) within six to eight repetitions. An adequate amount of sets, perhaps two or three, and lower repetitions are the key ingredients to a workout when the goal is muscle growth.
The most common overlooked necessity to muscle hypertrophy is rest. This is a very important factor for muscle growth because, without adequate rest, you will do the most damage to growing muscles. Insufficient rest will result in the opposite of hypertrophy, called muscle catabolism or breakdown. Also without enough rest, your body (muscles included) are more susceptible to injury and illness. Be sure to rest muscle groups a minimum of forty-eight hours between workouts.
Remember there is no quick fix for achieving muscle hypertrophy, nor will the journey be a short, easy one. Muscle growth will take time and lots of patience. But with dedication and consistency, you can achieve the muscles you have always dreamed of. If you would like any more information on this or any other fitness related topics, feel free to visit www.halfhourfitness.com
Owner of www.halfhourfitness.com and personal fitness instructor.