Muscle hypertrophy is the process of enlarging muscles in response to increased stress over time, primarily associated with fast-twitch muscle fibers. Experts differ on the best approach, but muscle damage and a proper diet can accelerate the process. Size is not always the most reliable measure of strength.
Muscle hypertrophy is the clinical name for the body’s process of enlarging muscles. This is something that usually occurs in response to increased muscle stress over a period of time. The process involves increased numbers of proteins in certain muscle cells, making the cells larger. Many people seek to increase muscle hypertrophy through weight lifting exercises for cosmetic and athletic reasons.
The muscle hypertrophy process is primarily associated with a particular type of muscle fiber. The body has different fibers for different purposes. One type is called a “fast twitch” fiber, and it’s used for extreme bursts of effort. There are also “slow twitch” fibers, which are used for less extreme activities. Fast-twitch muscles are the ones that get bigger, which is why intense exercise methods like weight lifting are the main activities used to cause muscle hypertrophy.
Experts differ on the best way to achieve muscle hypertrophy. One approach is to use very few repetitions of extremely difficult exercises. Other experts say it’s better to use a more moderate approach with higher repetitions on slightly less strenuous exercises. Experts in the latter case believe that the process is easier to start if the activities are something the body engages in more regularly.
Whichever fitness approach is used, muscle hypertrophy is something that occurs as a physical response to damaged muscle. When someone lifts weights, they usually break muscle fibers during the process. As the body heals these muscle fibers, it triggers a process that makes the new fibers larger than the ones they are replacing. This increase in size strengthens the fibers so that future activity is less able to damage them.
Some experts suggest that a proper diet can be very important in accelerating muscle hypertrophy. Many people eat a lot of meat to increase their muscle mass, and most experts suggest an increase in protein intake. Some people use various dietary supplements to add protein to their diet or increase the levels of certain hormones in their bodies.
As a general rule, when muscles increase in strength, they will also increase in size, but size is not always the most reliable measure of strength. Some sports weightlifters may not have as much actual physical size as some bodybuilders, but they will often be stronger anyway because their muscles are more efficient. Bodybuilders train in a very specific way to maximize muscle size, and this can lead to deceptive looking muscles.
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