Hypertrophy Training

What is Hypertrophy?

Hypertrophy refers to the growth of muscle fibers as a result of progressive resistance training. This approach emphasizes moderate to heavy loads, controlled reps, and high volume to maximize muscle development.

Key Principles of Hypertrophy Training

• Training Splits: Use splits like Push/Pull/Legs, Upper/Lower, or Bro Split to target different muscle groups with sufficient recovery.
• Reps & Sets: Typically 6–12 reps per set, with 3–5 sets per exercise to promote muscle fatigue and growth.
• Progressive Overload: Gradually increase the weight, reps, or overall training volume to continually challenge your muscles.
• Rest Periods: Short to moderate rest periods (about 30 to 90 seconds) help maintain intensity.
• Form & Control: Focus on proper technique and controlled movements to target the intended muscle effectively.

Recovery Matters

Recovery plays a critical role in muscle growth. Be sure to get enough sleep, nutrients, and rest days between workouts. Supporting recovery helps prevent injury and promotes long-term progress.