Muscle hypertrophy corresponds to the increase in muscle mass that is the result of the balance between three factors: practice of intense physical exercise, adequate nutrition and rest. Hypertrophy can be achieved by anyone, as long as they follow an appropriate training plan for their goal, have a correct diet and rest muscle groups for at least 24 hours before working them out again, as hypertrophy does not occur during training, but during rest.
The hypertrophy process must be accompanied by a qualified physical education professional, in addition to a nutritionist so that the food is in accordance with the training and that the person does not suffer consequences, such as cramps or changes in the functioning of some organs. See 10 the best foods to gain muscle mass.
As it happens
During exercise, the muscles suffer minor injuries to their fibers and, after training, the body begins to replace and repair the lost or damaged muscle fibers, promoting an increase in muscle size. The process of "injury" of muscle fibers occurs due to muscle stress, which may be due to overload, that is, due to the performance of exercises with a load greater than the muscles are used to, which induces a process of muscle adaptation and result in hypertrophy.
The stress process can also be noticed due to the burning sensation of the muscle during or after the exercise. This happens due to the swelling of the muscle cells because of the accumulation of blood, glycogen and other substances inside, which stimulates the increase in muscle mass. Check out some tips to gain muscle mass.
How to do hypertrophy training
Training for hypertrophy should be established by a qualified physical education professional according to the person's characteristics. Usually this type of training is done intensively, at least 3 times a week and as the use of a high load, to enhance the hypertrophy process. Check out a complete workout to gain muscle mass.
Not only hypertrophy, but the practice of physical exercises in general have a series of benefits, such as increased physical disposition, decreased percentage of body fat, disease prevention and improved cardiorespiratory capacity. It is important that the exercises for hypertrophy work the entire body, but with rest of at least 24 hours so that the muscle group worked can be recovered.
A common mistake in gyms when it comes to hypertrophy is that men train only upper limbs and women only lower limbs. In the long run this can result in asymmetry of the body, back pain and, in the case of men who do not train legs, it can result in osteoarticular problems, since the leg is responsible for supporting the body.
The hypertrophy process is slow, and the first results should appear after 6 months. So it is important to persist in exercise and eating. See how long it takes to gain muscle mass.
What to eat to gain muscle mass
The diet for hypertrophy must be made by a nutritionist and consists of consuming more calories than is spent, being normally rich in proteins, as they assist in the process of recovery of muscle fibers.
It is also important to consume good carbohydrates and fats so that energy is generated so that the training can be carried out intensely and the person is still available throughout the day. Check out a complete menu for gaining muscle mass.
