On the Topic of Results: Resistance Training and Hypertropy

Webster’s dictionary gives a somewhat frightening definition of hypertrophy, describing it as “excessive development” and “exaggerated growth.” Of course just about anyone who has engaged themselves in some sort of weight training - from the new mom looking to shed baby fat to the bodybuilder seeking a superhero physique knows that muscle hypertrophy need not be scary at all. It is simply a very real result specific weight training. Excessive and exaggerated growth are hardly normal or even desired - unless of course destiny was pointing you toward a career in pro wrestling or Monster,Inc. So for the rest of us engaged in an average orientated fitness program, muscle hypertrophy is more reasonably defined as increased muscle size. No matter what your goals may be, there can be no denying that losing fat while increasing your over all muscle size (even just a little bit) often times leaves the body looking a whole lot sexier - toned, firm and lean. Nothing to fear in that.

The key to this goal is resistance training. Whether one prefers free weights or machines (of course a well designed combo is best) resistance training involves repeated repetitions of a particular exercise, there by resulting in increased size followed by increased force or strength. All hulksters aside, remember that replacing excess fat and flab with larger or better muscle size (even just a little bit) is always a desirable look. Then of course there is this added benefit of increased strength. Strength is almost always a good thing as well; comes in handy when hoisting a growing toddler or moving a piece of furniture up the stairs.

So how best to achieve hypertrophy through resistance training? According to BodyBlast and most experts in the fitness field, the answer is volume. Since volume means different things to different people, simply put - think of volume as the most you can do. Also, the very best you can do. More specifically, high volume exercise results from doing several sets of an exercise - usually anywhere from three to five sets of between eight and twenty repetitions. According to Lee E. Brown, Assistant Professor and Director of the Human Performance Laboratory at Arkansas State University, “It is the repeated use of sets and reps that stimulates the body to adapt by increasing muscle size and thereby strength.”

Now since the mom isn’t looking for quite the same results as the competitive bodybuilder , just keep in mind that the number of repetitions performed to fatigue is the general idea. As for the amount of weight one uses and exactly how many repetitions makes sense with that weight , well that is a personal choice related directly to one’s personal goal. Here is a general recommendation of most sports coaches:

* 1-3 repetitions for neuromuscular strength
* 4-6 repetitions for maximum strength by stimulating muscle hypertrophy
* 6-12 repetitions for muscle size with moderate gains in strength
* 12-20 repetitions for muscle size and endurance

Granted, hypertrophy isn’t necessarily the desired outcome for everyone involved in a fitness program. But if increased strength appeals to you (and who couldn’t use even a little more power and strength in this world?) along with increased muscle size (from shapelier legs to baseball biceps) then take the time to carefully develop yourself through well designed resistance training. The new you will begin to show in approximately two months. Enjoy the results!