Updated: Aug 16
Those who have been lifting for a while and hope to increase muscle gain in their workouts may be familiar with the term hypertrophy.
What is Hypertrophy?
Hypertrophy is a term describing the enlargement of an organ or tissue from increases in its cell's size. Put simply, it is muscle growth that is enhanced by muscles overcoming external force and weight. With training for hypertrophy, you should aim to lift with prioritizing volume over intensity in your workouts, meaning more reps, less weight. This will allow the most growth possible in your muscles in order to gain more volume and size.
How to Effectively Incorporate Hypertrophy in your Workouts
How can someone efficiently use hypertrophy when working out? Well, it is quite simple. The goal is to use weight heavy enough where you can do 10-15 solid reps without failure. Reaching this rep range will prove to maximize the muscle growth in your fibers so that you can get the most usage and efficiency out of your workout.
Determining the weight to use for those 10-15 reps, however, may prove challenging but is not as complicated as it seems. Ideally, if you are able to do more than 15 reps with a certain weight with ease, then you know that you need to increase the weight. Similarly, if you can't reach that 10 rep mark, then you should decrease the weight. Finding the perfect balance in weight amounts may take time, but will allow you to get the most out of your hypertrophy training.