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Build bigger muscles with hypertrophy training



There are many good reasons to exercise regularly, but there is no doubt that one of the most common motivations is to build bigger muscles – a process known as hypertrophy. While many factors outside of the weight room contribute, such as: For example, diet and the way you relax between sessions, there is a specific type of exercise that promotes hypertrophy.

For more information on what hypertrophy is, how to achieve it, and some training to help you do it, we’ve hired Gary Williams, Head Coach at UN1T London Bridge.

What is hypertrophy and how do you achieve it?

“Hypertrophy means building muscle by increasing the size of each muscle fiber,” says Williams. “It sounds strange, but with hypertrophy, the muscle tissue known as microtrauma is damaged. It is the healing of this trauma that causes the muscle tissue to enlarge.

“Hypertrophy training generally consists of two to three sets of ten to 1

5 repetitions, with repetitions being done with a manageable but still challenging weight. So, if you’re doing three sets of 12 reps, the weight you’re using should be heavy enough that you can’t do more than 12 reps, but not so heavy that you can’t reach 12.

“Once you know what your max reps are, try to lift between 65% and 75% of your 1 rpm for eight to 12 reps for three to six sets.”

Training for hypertrophy

Williams’ training is one of UN1T’s BU1LD hypertrophy sessions.

“The session puts compound sets overloading a specific muscle group,” says Williams. “In a composite set, you do two exercises that target the same area of ​​the body back to back. They are very effective during a period of hypertrophy as they are an efficient way to get the rep volume into and tire of the intended muscle group, all of which are required to build lean muscle tissue. “

The workout is divided into five sections, each continuing two exercises that you do one after the other. Do ten to 15 repetitions of the first exercise, depending on your ability, then move on to ten to 15 repetitions straight to the second. Rest for 90 seconds, then do another set of the two moves with the same number of repetitions as the first set. Do three sets of each pair of exercises.

1A barbell squats

Sets 3 Representative 10-15 Rest 0sec

Stand with your feet shoulder-width apart and hold a bar across the front of your shoulders. Reach into your core, then bend at your knees to lower yourself. As you do this, make sure that your knees follow the line of your feet until your thighs are at least parallel to the floor. Then go up again.

1B Bulgarian Split Squat

Sets 3 Representative 10-15 Rest 90sec

With your back feet raised, take a step forward on a bench or stool, about as far as you would if you were to lunge. Bring most of your weight through your front leg and bend at the knee to drop your back knee. Then move back up through your forefoot.

2A Pendlay range

Sets 3 Representative 10-15 Rest 0sec

Stand on the floor with a barbell in front of you. Hang from your hips until your chest is parallel to the floor. Grasp the bar with an overhand grip and your hands wider than shoulder width apart and lift it to the bottom of your sternum. Lower the bar back to the floor and reset it before your next rep.

2B Seated narrow row

Sets 3 Representative 10-15 Rest 90sec

Sit with your legs straight out and place a resistance band around the soles of your feet, holding the ends in your hands. Keep your elbows close to your body and row your hands back until your elbows break the line of your torso. Bring the tape back under control.

3A bench press

Sets 3 Representative 10-15 Rest 0sec

Lie back on the bench with your feet planted on the floor. Place your hands on the bar with a grip wide enough so that your hands stay above your elbows throughout the movement. Lower the barbell to the bottom of your sternum with your elbows pointing at about 45 degrees. Using a powerful drive, push the barbell back over your chest.

3B dumbbell fly

Sets 3 Representative 10-15 Rest 90sec

Lie flat on the bench and hold the dumbbells directly over your chest, palms up. Slowly lower the dumbbells to one side, always keeping a slight bend in your elbows until the dumbbells are level with your shoulders. Squeeze your chest and return to the starting position.

4 A Romanian deadlift

Sets 3 Representative 10-15 Rest 0sec

Stand in front of your thighs with a barbell. Hang on your hips to lower the bar and keep it as close to your thighs and shins as possible. Lower until you feel a slight stretch in your hamstrings, then move your hips forward to return to an upright position. Make sure you keep your back flat throughout and perform the movement with a slight knee flexion.

4B hamstring exit

Sets 3 Representative 10-15 Rest 90sec

Lie with your back on the floor at 90 degrees and your heels on the floor. Push the weight through your heels and lift your hips. Slowly walk your heels away until your feet are pointing straight up, keeping your hips as high as possible. Then slowly go back to the starting position.

5A overhead press

Sets 3 Representative 10-15 Rest 0sec

Hold a barbell on top of your chest with your hands slightly wider than shoulder width apart and palms facing up. Raise the barbell over your head until your arms are fully extended. Try to cope with your head pushed forward slightly to activate the posterior deltoid too. Then slowly bring the bar back down.

5B dumbbell backward flight

Sets 3 Representative 10-15 Rest 90sec

Hold the dumbbells and pivot them at your hips until your torso is nearly parallel to the floor and your back is flat. Lift the dumbbells to one side with a slight bend of your elbows, keeping your hands and elbows in line with your shoulders, and pressing your shoulder blades backwards. Slowly lower the dumbbells back to the starting position.




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