Hypertrophy
The increase in muscle size through growth of muscle fibers.
Updated
Muscle hypertrophy occurs when the rate of muscle protein synthesis exceeds muscle protein breakdown. This is primarily achieved through resistance training combined with adequate protein intake and recovery. Hypertrophy training typically involves moderate weights (65-85% 1RM) for 8-12 reps, with multiple sets per exercise. Two types exist: myofibrillar (strength-focused) and sarcoplasmic (volume-focused).
Examples
- Training chest 2x per week with 10-20 sets
- Using the 8-12 rep range for most exercises
- Eating in a calorie surplus while lifting
Related Terms
Compound exercises
Put this into practice with exercises from the library.
Bodyweight Walking Lunge
Strength · None
Bottoms-Up Clean From The Hang Position
Strength · Kettlebells
Bottoms Up
Strength · Bodyweight
Box Jump (Multiple Response)
Plyometrics · Other
Box Skip
Plyometrics · Other
Box Squat
Powerlifting · Barbell
Box Squat with Bands
Powerlifting · Barbell
Box Squat with Chains
Strength · Barbell
Common questions
What is Hypertrophy?
The increase in muscle size through growth of muscle fibers. Muscle hypertrophy occurs when the rate of muscle protein synthesis exceeds muscle protein breakdown.
What exercises train the Hypertrophy?
Good options include Bodyweight Walking Lunge, Bottoms-Up Clean From The Hang Position, Bottoms Up, Box Jump (Multiple Response), Box Skip. Each links to a step-by-step guide with demonstration images.
What are examples of Hypertrophy?
Training chest 2x per week with 10-20 sets; Using the 8-12 rep range for most exercises; Eating in a calorie surplus while lifting.
Put it into practice
12-Week Muscle Building · £29
A 12-week, four-day hypertrophy plan in three phases, with a modest calorie surplus