High-Intensity Training
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Muscle hypertrophy refers to the increase in muscle mass and size, a process that involves the growth of components within the muscle such as myofibrils, the sarcoplasmic reticulum, and other cellular organelles. This physiological adaptation is often the goal of fitness enthusiasts, bodybuilders, and athletes. However, muscle hypertrophy is not just about aesthetics, it also plays a significant role in overall health and well-being.
Being overweight or obese is generally associated with a lower quality of life and decreased life expectancy. However, the relationship between body weight and health is not linear. Body mass index (BMI), a widely used measure of weight appropriateness, has limitations as it does not consider the composition of the body weight, that is, the balance between lean mass and fat mass.
A healthier body composition is one that favors lean mass over fat mass. At the same weight, individuals with more muscle mass and less body fat are generally healthier than those with less muscle mass and more body fat. Having a good level of muscle hypertrophy and a low percentage of body fat improves both physical and psychological well-being.
An imbalance in body composition, characterized by low muscle mass and high fat content, particularly in the abdominal area, can lead to various health complications. These include increased blood pressure, blood sugar, and blood lipid levels, and increased uric acid levels.
A good body composition also reduces the risk of various diseases, including certain types of cancer, digestive disorders, degenerative joint diseases, and some autoimmune and inflammatory diseases.
Muscle hypertrophy is a result of specific training combined with an adequate diet. It involves a physiological adaptation in response to stress, characterized by micro-lesions in the muscle fibers caused by high-intensity training. The body responds to this stress by making the fibers increasingly resilient to such effort.
Several hormonal mediators play a role in this adaptation, including growth hormone (GH), testosterone, insulin-like growth factor (IGF-1), and insulin. However, hypertrophic growth has a physiological limit, and the specific limit is not yet fully understood.
Training for hypertrophy should be high intensity and involve interval training. The intensity of exercises should reach at least 75% of the maximum. The number of repetitions and the speed of execution should be such that it produces high levels of lactic acid, a critical factor in promoting GH secretion.
Recovery periods between sets should allow for the majority of effectiveness and efficiency to be recovered, but without completely reducing lactic acid concentration. The execution of movements should be slow, with emphasis on the eccentric phase, to further stimulate the increase in muscle section.
Diet plays a crucial role in muscle hypertrophy. Insulin, a hormone primarily manageable through diet, is not an enemy. It only becomes responsible for fat accumulation in the presence of excess calories and poor tolerance to glucose and/or insulin. Insulin is stimulated by all energy nutrients, with a greater emphasis on carbohydrates.
The time under tension (TUT), or the sum of the times of the positive (concentric) and negative (eccentric) phases of the movement, is a critical factor in hypertrophy training. It is also essential in preventing injuries and learning the technique of the exercise well. High TUT is more productive from a hypertrophic point of view than moving weights in an explosive manner.
The most important aspect of the hypertrophy diet is taking advantage of post-workout super-compensation. After training, muscle cells are more willing to collect nutrients. The dietary intake of proteins and carbohydrates immediately post-workout is necessary, along with a good source of carbohydrates which will adequately stimulate insulin. Supplementing with creatine could also give good results.
In conclusion, muscle hypertrophy is a complex process involving specific training, diet, and hormonal mediators. Understanding the science behind it can help individuals achieve their fitness goals and improve their overall health.