When it comes to hypertrophy, which of these methods is better for you?
Jeremy Ethier takes a science backed approach to finding the answer in his interesting video below.
What are the Benefits of Having More Muscle Mass?
Having more muscle mass can provide numerous benefits for overall health and well-being. Here are some of the benefits:
Increased strength: Muscle mass is directly related to strength, and having more muscle mass can lead to increased strength and power.
Improved metabolism: Muscle tissue burns more calories than fat tissue, so having more muscle mass can increase your metabolism and help you burn more calories throughout the day.
Better insulin sensitivity: Having more muscle mass can improve your body’s ability to utilize insulin, which can help to prevent insulin resistance and type 2 diabetes.
Reduced risk of injury: Having strong muscles can help to support and protect your joints and bones, reducing the risk of injury during physical activity.
Improved balance and stability: Strengthening your muscles can improve your balance and stability, reducing the risk of falls and improving your overall mobility.
Increased bone density: Resistance training has been shown to increase bone density, reducing the risk of osteoporosis and fractures.
Improved mental health: Exercise, including resistance training to build muscle, has been shown to improve mood and reduce symptoms of depression and anxiety.
Overall, building muscle mass can provide numerous benefits for both physical and mental health, and can lead to improved quality of life.
What is Lifting to Failure in Weightlifting?
Lifting to failure in weightlifting refers to performing an exercise or lift until the point where the lifter can no longer complete a repetition with proper form and technique. It is often used as a technique to push the muscles to their limit and achieve muscle growth and strength gains.
When lifting to failure, the lifter will typically perform repetitions of an exercise until they are unable to perform any more with proper form and technique. This may involve using a lighter weight or reducing the number of repetitions as the muscles fatigue, in order to maintain proper form and technique.
Lifting to failure can be an effective way to challenge the muscles and stimulate muscle growth and strength gains, but it should be done with caution. It can be very demanding on the body, and if not performed properly, it can increase the risk of injury. It is important to gradually increase the weight used and to always use proper form and technique to minimize the risk of injury.
It is also important to note that lifting to failure should not be the only method used in weightlifting, as it can lead to overtraining and burnout if done excessively. It should be combined with other training techniques such as progressive overload and varying rep ranges to achieve optimal muscle growth and strength gains.
Jeremy Ethier is a fitness expert, certified personal trainer, and the founder of Built with Science, a fitness and nutrition coaching platform. He is also a popular YouTube personality who creates science-based workout and nutrition videos to help people achieve their fitness goals.
What is Hypertrophy?
Hypertrophy is a term used in biology to describe an increase in the size or volume of cells, tissues, or organs due to an increase in the size of their constituent cells. In the context of exercise and fitness, hypertrophy refers specifically to the increase in size and mass of skeletal muscle tissue that occurs as a result of resistance training.
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Resistance training, which involves lifting weights or performing other exercises that challenge the muscles, causes microscopic damage to muscle fibres. This damage triggers a series of cellular processes that ultimately lead to an increase in the size and number of myofibrils (the contractile units of muscle fibres) within the muscle cells. Over time, this increase in myofibrils leads to an increase in the size and mass of the muscle as a whole, resulting in hypertrophy.
There are two main types of hypertrophy: myofibrillar hypertrophy and sarcoplasmic hypertrophy. Myofibrillar hypertrophy refers to an increase in the size and number of myofibrils within muscle fibres, resulting in an increase in muscle strength and power. Sarcoplasmic hypertrophy, on the other hand, refers to an increase in the volume of the fluid-filled sarcoplasm within muscle fibres, resulting in an increase in muscle size and endurance.
Hypertrophy is a key goal for many individuals who engage in resistance training, as it can lead to improvements in muscle strength, power, and appearance. However, achieving hypertrophy requires a combination of proper nutrition, progressive overload, and adequate recovery time to allow for muscle growth and repair.
Why is Protein Important for Muscle Growth?
Protein is important for muscle growth for several reasons:
- Protein provides the building blocks for muscle tissue: 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 individual amino acids and uses them to build and repair muscle tissue.
- Protein is necessary for muscle protein synthesis: Muscle protein synthesis is the process by which the body builds new muscle tissue. Protein is necessary for this process to occur, as it provides the amino acids that are needed to build new muscle tissue.
- Protein supports recovery after exercise: Resistance training, which is the type of exercise that is most effective for building muscle, causes small amounts of muscle damage. Consuming protein after exercise can help to support muscle recovery and repair, allowing for optimal muscle growth.
- Protein supports a positive nitrogen balance: Nitrogen is an essential component of amino acids, and a positive nitrogen balance is necessary for muscle growth. Consuming adequate amounts of protein can help to maintain a positive nitrogen balance, which is necessary for muscle growth to occur.
Consuming adequate amounts of protein is essential for muscle growth and recovery. It provides the building blocks and amino acids necessary for muscle tissue repair and growth, and supports the process of muscle protein synthesis. For individuals who engage in resistance training, consuming protein in the right amounts and at the right times can help to maximize muscle growth and recovery.
Why is Good Quality Sleep Important for Muscle Growth?
Good quality sleep is important for muscle growth for several reasons:
Muscle recovery: During sleep, the body goes into a state of rest and repair, which is critical for muscle recovery. Growth hormone, which plays a key role in muscle growth, is released during deep sleep. Additionally, sleep is when the body repairs and rebuilds muscle tissue that has been damaged during exercise.
Hormone regulation: Sleep is important for regulating the hormones that play a role in muscle growth, including testosterone and cortisol. Testosterone is an anabolic hormone that supports muscle growth, while cortisol is a catabolic hormone that can break down muscle tissue. Sleep deprivation has been shown to decrease testosterone levels and increase cortisol levels, which can negatively impact muscle growth.
Energy restoration: Sleep is important for restoring energy levels, which is critical for muscle growth. During sleep, the body replenishes glycogen stores, which are the primary source of energy for high-intensity exercise. Without adequate glycogen stores, the body may not have the energy necessary to perform at optimal levels during exercise.
Inflammation reduction: Inflammation can impair muscle recovery and growth. Good quality sleep has been shown to reduce inflammation in the body, which can help to support muscle recovery and growth.
Good quality sleep is essential for muscle growth and recovery. It supports muscle recovery, regulates hormones, restores energy levels, and reduces inflammation, all of which are critical for optimal muscle growth. For individuals who engage in regular exercise, prioritizing good quality sleep can help to maximize muscle growth and overall physical performance.
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- Roman Khrennikov: Courtesy of CrossFit Inc.
- Barbell fatigue: Victor Freitas on Unsplash
- Khan-Porter: Photo Courtesy of CrossFit Inc