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The Definitive (and Practical) Guide to Muscle Hypertrophy

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The Definitive (and Practical) Guide to Muscle Hypertrophy

If you want to know what muscle hypertrophy is, how it works, and how to stimulate it best, then you want to listen to this podcast.

Muscle hypertrophy is a confusing subject.

Hell, it’s a confusing word. How do you even say it?

(Hi-PUR-trophy).

And what does it mean, exactly?

(It’s the technical term for muscle growth.)

Some people say that the best way to stimulate muscle hypertrophy is to use different rep ranges to develop different kinds of muscle fibers.

Some say that there are different kinds of muscle hypertrophy—”myofibrillar” and “sarcoplasmic”—and if you aren’t emphasizing both in your training then you’re leaving gains on the table.

If you want bigger muscles, you’re told, you want to maximize sarcoplasmic hypertrophy, and you do that by training with light weights and high reps, supersets, and so forth.

And if you want stronger muscles, you want to maximize myofibrillar hypertrophy, and you do that by training with heavy weights and low reps.

Then, others say that muscle hypertrophy is almost entirely genetic. They say your DNA determines whether you can build a lot of muscle or not, and how you train isn’t going to make much of a difference one way or another.

Then, of course, almost everyone says that cardio is horrible for muscle hypertrophy.

When I started working out, I was your average tall, skinny dude, and for the first one and a half years, I followed run-of-the-mill bodybuilding magazine workouts.

It kinda worked. By the end of this period I was, uh, a little less skinny?

Fast forward about five and a half years, and while I had gained a fair amount of muscle along the way, it wasn’t exactly what I would have expected for seven years of dedicated weightlifting.

So I decided to educate myself on the real science of muscle and strength gain and implement what I had learned.

And in this podcast, I’m going to share with you the key lessons I’ve learned so you can follow in my footsteps.

Let’s get to it.

Would you rather read about muscle hypertrophy? Then check out this article!

TIME STAMPS

6:14 – What is muscle hypertrophy?

7:31 – What are the two kinds of muscle hypertrophy?

15:16 – Can you grow new muscle cells?

19:58 –  How do you increase muscle growth?

21:29 – What are the muscle fiber types and how do they affect muscle hypertrophy?

28:11 – How does strength training affect muscle hypertrophy?

33:05 – How does your diet affect your ability to gain muscle?

37:12 – How do genetics affect muscle hypertrophy?

40:28 – How does cardio affect muscle hypertrophy?

45:20 – What is the best way to stimulate muscle hypertrophy?

References:

https://www.ncbi.nlm.nih.gov/pubmed/13069519

http://www.jbc.org/content/203/1/359.full.pdf

https://www.ncbi.nlm.nih.gov/pubmed/3165600

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3588899/

https://www.ncbi.nlm.nih.gov/pubmed/20847704

https://www.ncbi.nlm.nih.gov/pubmed/21946849/

https://www.ncbi.nlm.nih.gov/pubmed/2523374

https://www.ncbi.nlm.nih.gov/pubmed/7228766

https://www.ncbi.nlm.nih.gov/pubmed/3698998

https://www.ncbi.nlm.nih.gov/pubmed/2759948

https://www.ncbi.nlm.nih.gov/pubmed/6520032

https://www.ncbi.nlm.nih.gov/pubmed/684368

https://www.ncbi.nlm.nih.gov/pubmed/7348037

https://www.ncbi.nlm.nih.gov/pubmed/10589853

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4160183/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3445540/

http://www.ncbi.nlm.nih.gov/pubmed/15142838

http://www.ncbi.nlm.nih.gov/pubmed/12436270

http://www.ncbi.nlm.nih.gov/pubmed/11454977

http://www.ncbi.nlm.nih.gov/pubmed/18535124

https://www.ncbi.nlm.nih.gov/pubmed/27174923

http://www.physiology.org/doi/abs/10.1152/japplphysiol.00154.2016

https://www.ncbi.nlm.nih.gov/pubmed/20847704

https://www.ncbi.nlm.nih.gov/pubmed/11473538

http://www.ncbi.nlm.nih.gov/pubmed/12741885

https://www.ncbi.nlm.nih.gov/pubmed/4120482

http://www.ncbi.nlm.nih.gov/pubmed/9134368

https://www.ncbi.nlm.nih.gov/pubmed/22013216

https://www.ncbi.nlm.nih.gov/pubmed/21912291

https://www.ncbi.nlm.nih.gov/pubmed/12741885

https://www.ncbi.nlm.nih.gov/pubmed/20847704

https://www.ncbi.nlm.nih.gov/pubmed/18195089

http://www.ncbi.nlm.nih.gov/pubmed/128681

http://www.ncbi.nlm.nih.gov/pubmed/12436270

http://www.ncbi.nlm.nih.gov/pubmed/24714538

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4562558/

http://www.ncbi.nlm.nih.gov/pubmed/1569847/

http://www.ncbi.nlm.nih.gov/pubmed/17229738

http://www.ncbi.nlm.nih.gov/pubmed/20164371

http://www.ncbi.nlm.nih.gov/pubmed/20096034

http://www.ncbi.nlm.nih.gov/pubmed/20368473

http://ajcn.nutrition.org/content/75/6/1012.long

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5296424/

https://www.ncbi.nlm.nih.gov/pubmed/8201909

http://www.ncbi.nlm.nih.gov/pubmed/23524363

https://www.ncbi.nlm.nih.gov/pubmed/25259468

https://www.ncbi.nlm.nih.gov/pubmed/20847704

https://www.ncbi.nlm.nih.gov/pubmed/11428688

https://www.ncbi.nlm.nih.gov/pubmed/24728927

https://www.ncbi.nlm.nih.gov/pubmed/19387377

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4490154/

https://www.ncbi.nlm.nih.gov/pubmed/28783467

https://www.sciencedirect.com/science/article/pii/S0026049500909636

https://www.ncbi.nlm.nih.gov/pubmed/22002517

https://jissn.biomedcentral.com/articles/10.1186/1550-2783-11-20

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What did you think of this episode? Have anything else to share? Let me know in the comments below!

I'm Mike and I'm the creator of Muscle for Life and Legion Athletics, and I believe that EVERYONE can achieve the body of their dreams.

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