YOU'VE PROBABLY HEARD big guys at the gym tossing around the word "hypertrophy" when they talk about their lifting goals - but what does that even mean? Are the principles behind the term just some sketchy bro science, a passing fitness fad, or real, lab tested-and-proven physiology? Rest assured, the hype is real. Hypertrophy is, by definition, the enlargement of an organ or tissue from the increase in size of its cells. Not to be confused with hyperplasia, the process of increasing the number of cells, hypertrophy is the process of increasing the size of the cells that are already there. This occurs through a physiologic process that leads to an increased number of contractile proteins (actin and myosin) in each muscle fiber. With the right training regimen, you can catalyze this process - but helps to understand the science behind it. The body has the amazing potential to adapt to its environment.

This includes building more strength when repeated stress to the tissue indicates a need to accommodate the new, higher loads. This is exactly what the process of strength training does. When it comes to building muscle, hypertrophy doesn’t just happen on its own. It has to be triggered by a physiological need. Hypertrophy can be thought of as a thickening of muscle fibers, which occurs when the body has been stressed just the right amount to indicate that it must create larger, stronger muscles that can tolerate this new, increased load. This need causes a cellular response, leading to cells synthesizing more materials. For muscles to grow, two things have to happen: stimulation and repair. Dormant cells called satellite cells, which exist between the outer and basement membranes of a muscle fiber become activated by stress (in the case of exercise, through weight training). An immune system response is triggered, leading to inflammation, the natural clean up and repair process that occurs on a cellular level.

Concurrently, a hormonal response is triggered, Prime Boosts Pills causing the release of growth factor, cortisol, and testosterone. These hormones help regulate cell activity. Growth factors help stimulate muscle hypertrophy while testosterone increases protein synthesis. This process leads to satellite cells multiplying and their daughter cells migrating to the damaged tissue. Here, they fuse with skeletal muscle and donate their nuclei to the muscle fibers helping them thicken and grow. The result, in plain English: larger muscles with improved tolerance of larger loads. So how do you cause this "stimulation and repair" response without negatively impacting the tissue? Start by determining your 1 rep max (RM) for a muscle. That's the maximum amount of weight you can lift for only 1 rep (that will be different for each muscle group and will change over time). Use that number to determine progression of weight. Note: As strength builds, your 1 RM will change. Adjust weight accordingly throughout each workout. TRY THIS REP scheme on core moves like bench press, squat, and deadlift during your workouts to build more muscle and strength. By week 12, you should be lifting significantly more weight than week 1 due to hypertrophy of the muscles. Rachel Tavel is a doctor of physical therapy, strength and conditioning specialist certified by the National Strength and Conditioning Association, and writer. Her writing has been published in Forbes, Fortune, men’s health formula Health, Women’s Health, Runner’s World, SELF, Bicycling Magazine, The Huffington Post, and more. She co-authored the book "Stretch Yourself Healthy Guide: Easy Routines to Relieve Pain, Boost Energy, and Feel Refreshed" (Prevention, 2020) and is a Forbes Health Advisory Board Member. Prior to becoming a physical therapist, Rachel was a travel writer living and traveling throughout South America.

If you’re serious about weightlifting, you’ve probably heard the term "progressive overload" before. But what exactly is it? Progressive overload is the steady increase of stress placed on your muscles during exercise over time. You can achieve this through various methods, including increasing weight, reps, or sets. Mind you; this method is not for the faint of heart. As the name suggests, it demands more and more from your muscles. The line that sits between what is within the limit and beyond the limit is extended. Curious? Keep reading to find out more about it. What is Progressive Overload? Progressive overload is a fundamental principle in weightlifting that involves increasing the demands on your muscles over time. This means you need to lift heavier weights, perform more reps, or do more sets to continue progressing. The concept of progressive overload is based on the idea that you need to challenge your body continually to See details continued progress and improvements in strength and muscle growth.