What is Hypertrophy and how to achieve it?

September 30, 2024

A young athletic woman lifting a barbell overhead in a gym setting. She is wearing a long-sleeved black top, and her expression shows focus and determination. The background is softly blurred, with gym equipment faintly visible, giving a sense of depth while keeping the attention on her form. The lighting is bright, highlighting her effort and emphasizing her physical strength during the weightlifting movement.

Hypertrophy is the process of increasing muscle size through resistance training, and it’s essential for those looking to enhance their physique.

There are two main types of hypertrophy:

Myofibrillar Hypertrophy: Involves an increase in the size and number of muscle fibers (myofibrils), resulting in greater muscle density and strength.
Sarcoplasmic Hypertrophy: Focuses on increasing the volume of the fluid and energy stores (glycogen) around the muscle fibers.

Myofibrillar Hypertrophy

Myofibrillar hypertrophy refers to an increase in the size and number of muscle fibers (myofibrils) within the muscle cells. These myofibrils are responsible for muscle contraction and are composed of the contractile proteins actin and myosin.

Training Style: Myofibrillar hypertrophy is typically achieved through heavy resistance training with lower repetitions (3-6 reps) and higher weights. The focus is on lifting close to your one-rep max (1RM), which causes stress on the muscle fibers, leading to growth in muscle density and strength.
Results: With myofibrillar hypertrophy, muscles become denser and stronger, but the increase in muscle size is relatively moderate compared to sarcoplasmic hypertrophy.

Sarcoplasmic Hypertrophy

Sarcoplasmic hypertrophy is characterized by an increase in the volume of the sarcoplasm, the fluid and energy stores (such as glycogen) surrounding the muscle fibers.

Training Style: Sarcoplasmic hypertrophy is typically achieved through higher repetitions (8-12 reps) with moderate weights, focusing on volume (more sets and reps). This style of training increases the muscles' energy storage capacity, resulting in a larger, more pumped appearance.
Results: The muscles appear fuller and larger, but the strength gains are less pronounced compared to myofibrillar hypertrophy.

How to Achieve Hypertrophy

To maximize hypertrophy, you should incorporate both types into your training program:

Progressive Overload: Gradually increase the weight, reps, or sets over time to continually challenge your muscles.
Optimal Rep Range: For overall hypertrophy, aim for a combination of low reps with heavier weights (for myofibrillar) and higher reps with lighter weights (for sarcoplasmic).
Training Frequency and Volume: Target each muscle group 2-3 times per week with sufficient volume (total sets and reps) to stimulate growth.
Proper Nutrition and Recovery: Ensure a calorie surplus and adequate protein intake to support muscle repair and growth. Don’t neglect rest—muscles need time to recover and adapt.

How Setgraph Can Help You Achieve Hypertrophy

Setgraph makes it easy to log your workouts and analyze your improvements over time. It tracks key metrics like volume, weight, and reps, helping you ensure that you’re consistently applying progressive overload.