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What is Hypertrophy?
Hypertrophy is a term used in biology to describe an increase in the size of an organ or tissue due to an increase in the size of its cells. In the context of muscle tissue, hypertrophy refers to an increase in the size of skeletal muscle fibres, which can occur as a result of exercise or other forms of physical activity.
There are two types of hypertrophy: sarcoplasmic hypertrophy and myofibrillar hypertrophy.
Sarcoplasmic hypertrophy involves an increase in the amount of fluid and energy-storing substances within muscle cells, while myofibrillar hypertrophy involves an increase in the size and number of myofibrils, the contractile units of muscle cells.
Both types of hypertrophy can lead to an increase in muscle size and strength, but myofibrillar hypertrophy is generally considered to be more beneficial for athletic performance.
What are Reps and Sets?
Reps and sets are two basic terms used in strength training to describe different aspects of a workout.
Reps, short for repetitions, refer to the number of times you perform a particular exercise or movement. For example, if you perform 10 bicep curls in a row, you have completed 10 repetitions, or 10 reps, of that exercise.
Sets, on the other hand, refer to a group of repetitions. For example, if you do 3 sets of 10 bicep curls, that means you perform 10 reps of bicep curls, rest for a short period of time, and then repeat that same sequence for a total of 3 times. So in total, you will have performed 30 reps of bicep curls.
Reps and sets are often combined in different ways to create a workout routine that targets specific muscles and achieves specific goals. The number of reps and sets you do, as well as the amount of weight you use, will depend on your individual fitness goals and current fitness level.
Max Posternak is a fitness coach and personal trainer who is known for his Gravity Transformation YouTube channel. He has gained a large following on the platform for his fitness and nutrition videos, which provide tips and advice on how to build muscle, lose fat, and improve overall health and wellness.
Video – The Best Rep Ranges to Build Muscle Faster
Why is Protein Important for Muscle Growth?
Protein is essential for muscle growth because it is a major component of muscle tissue. When you exercise, particularly with resistance training, it causes small tears in your muscle fibres.
In order for these tears to heal and for your muscles to grow, your body needs protein to provide the building blocks necessary for muscle tissue repair and growth.
Protein is made up of amino acids, which are the building blocks of muscle tissue. When you consume protein, your body breaks it down into amino acids and uses these amino acids to repair and build new muscle tissue. This is why protein is important for muscle growth and recovery after exercise.
In addition to providing the building blocks for muscle tissue repair and growth, protein also helps to increase muscle protein synthesis, which is the process by which your body creates new muscle tissue. Consuming protein after a workout has been shown to increase muscle protein synthesis and promote muscle growth.
It’s important to note that while protein is important for muscle growth, it is not the only factor. Proper nutrition, rest, and consistent exercise are also necessary for optimal muscle growth and recovery.
Why is Sleep Vital for Muscle Growth?
Sleep is vital for muscle growth for several reasons. During sleep, your body undergoes a number of physiological processes that are essential for muscle recovery and growth. Here are a few reasons why sleep is important for muscle growth:
Hormone Production: During sleep, your body releases hormones that are important for muscle growth and recovery, including human growth hormone (HGH) and testosterone. These hormones play a key role in repairing and building new muscle tissue.
Protein Synthesis: Sleep is also important for muscle protein synthesis, which is the process by which your body creates new muscle tissue. During sleep, your body uses the amino acids from protein to repair and build new muscle tissue.
Energy Restoration: Sleep is also important for restoring energy levels, which can help you perform better during your workouts. When you are sleep deprived, your body produces more of the stress hormone cortisol, which can interfere with muscle growth and recovery.
Injury Prevention: Getting enough sleep can also help to prevent injuries. When you are sleep deprived, your reaction times and coordination can be impaired, which can increase your risk of injury during exercise.
Getting enough high-quality sleep is essential for optimal muscle growth and recovery. Experts recommend getting between 7-9 hours of sleep per night to support muscle growth and overall health.