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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?


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!


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?


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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.

If you like what I have to say, sign up for my free newsletter and every week I'll send you awesome, science-based health and fitness tips, delicious "diet-friendly" recipes, motivational musings, and more.


If you want a "paint-by-numbers," step-by-step blueprint for building a muscular, lean, strong body...faster than you ever thought possible...then you want to check out my bestselling books.

Here's a little sneak peek of what you'll learn inside...

  • The 7 biggest muscle building myths & mistakes that keep guys small, weak, and frustrated. (These BS lies are pushed by all the big magazines and even by many trainers.)
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The bottom line is you CAN achieve that “Hollywood body" without having your life revolve around it. No long hours in the gym, no starving yourself, and no grueling cardio that turns your stomach.

My book will show you how. Get it today and let’s build a body you can be proud of.

Bigger Leaner Stronger

Bigger Leaner Stronger

Thinner Leaner Stronger

Thinner Leaner Stronger

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