Understand how to properly build muscle, & what is essential in order for you to see real hypertrophic results. 

Building muscle is more than just about your physique, or looking a certain way. Skeletal muscle is the longevity organ, as well as the largest organ system in the body. In order to flourish in life & continue to stay in good health, building muscle should be a top priority when integrating exercise. In specific, resistance training & weight bearing exercise. From improving strength & physical health, to boosted metabolism, increase in bone & joint health, promoting longevity/health while aging, improving body composition, enhancing mental health/clarity, improved movement mechanics & kinetic alignment, & being prepped for any challenge that comes your way (+ many other benefits.)

Building muscle is not easy. But, it is meant for all, regardless of the variation of resistance training being used. Building muscle the right way takes time. Be in it for the long game. You will not regret it!!! & do not get me wrong, newbie gains are real. But why not approach it the right way. All components need to line up in order for you to maximize growth. Building a base as a weightlifting newbie is ideal. If you want to grow, it is a methodical process. It is not just about picking up weight. If you are simply older or just getting started, building muscle will be a game changer for you & how you live your life from here on out. Let’s dive into what you need to do to maximize muscle growth: 

Several key steps to hypertrophy 

Adequate stimulus: You need to resistance train the right way!

• Mechanical Tension/Stress. You need to generate tension on the muscle fibers. This is best experienced during the eccentric or lengthening phase of the movement, in which the muscle is in a stretched position. So don’t rush your eccentric!
• Integrate Progressive overload: Allow yourself to increase overload factors like load, intensity, volume, etc. Your body is an adaptable machine. If you do not place different stress & stimulus upon it, you will plateau. Progressive overload is a key to hypertrophic results.
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Properly integrate acute variable manipulation.

Damage @ the physiological level. The fibers undergo a level of damage @ the physiological level, which is considered controlled muscle damage. This is essential for hypertrophy. In order to grow, you need to recover & repair the body + its muscle tissue.

Anabolic signaling. In order for this to happen, when need to ensure we are integrating higher intensity resistance training. Metabolites begin to build up within the muscles (lactate is a common one). This will trigger cellular change, which inevitably will lead to further growth. Increases in blood flow & nutrient delivery will be experienced, allowing for anabolic signaling to take place. 

Repair & recover. Protein synthesis needs to take place! Damaged fibers will then fuse together, increasing their size (hypertrophy). This process in specific is myofibrillar hypertrophy. This is driven by protein synthesis, so ensure your diet is locked in. Sleep!!

Eat!!! Protein is extremely important. The essential amino acids provide the building blocks for muscle growth! If you are trying to emphasize muscle growth, it will be essential for you to consider eating in a surplus. You need food that transfers towards energy & can repair the body efficiently. Don’t get it twisted. You still need carbs & fats. Carbs are arguably just as important if not more important than protein. Glycogen storages supply energy (as well as circulated, but we want storages to be our reliance, stored in the muscles). Healthy fats = healthy hormone production. Careful of processed foods. Stick to Whole Foods. Shitty food = shitty performance, shitty hormone release, shitty growth, etc. I think you get the point. 

Hormonal response is key. Get your mind & body right! They should be in sync. Hormones like testosterone, growth hormone, & insulin (IGF-1 in specific) play a key role in recovery & the protein synthesis process. Resistance training boost anabolic hormones like these. 

What are the different types of hypertrophy?

• Myofibrillar Hypertrophy: Increases the size and density of muscle fibers, improving strength and performance.
• Sarcoplasmic Hypertrophy: Increases the fluid and glycogen content within muscles, enhancing size and endurance.

The biggest influences on muscle growth

• Optimal intensity rates. Moderate to heavy loads, 70-85% of your 1 rep max. I have found the best & most effective rep ranges to vary when it comes to hypertrophy, but anywhere from 6-12 reps is great. I prefer 5-10 for most exercises. Keep in mind, we are all different. Play it safe & stick within 6-12 until you feel confident in your training style.
• Time under tension & time applied tension. The most mechanical tension is experienced during the stretched phase (eccentric).
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• Recovery people. Please! 
• Stay consistent, stay locked in. Make sure all components of your training & lifestyle align with your goals!

 Exercise, nutrition, and recovery will effectively stimulate muscular hypertrophy. Reach out please if you are looking for a top tier hypertrophy program. Don’t waste your time, utilize mine!