If you are a body builder or you simply want to increase the size of your muscles, you should understand the different aspects of muscle increase. There are two main aspects of muscle increase: hypertrophy and hyperplasia. Where hypertrophy is the increase in the size of muscle cells, hyperplasia is the increase in the number of muscle cells. Fibers grow in response to training. If you want increased strength and endurance understand which types of physical training to do for greater muscle mass.
Types of Hypertrophy
Muscle mass can be increased with and without an increase in muscular strength. Sarcoplasmic hypertrophy is when fluids in the cells maximize without achieving greater strength in these cells. The second type, referred to as myofibrillar, occurs when proteins in the cells increase promoting greater strength in the muscles.
Both myofibrillar and sarcoplasmic hypertrophy generally occur together. Body builders who want muscles purely for show will show characteristics of sarcoplasmic, whereas professional weightlifters will show characteristics of myofibrillar. People who do not want to be body builder big or weightlifter strong will generally train to balance each type of mass building. It is important to consider what you want before you choose a type of training.
Types of Training for Hypertrophy
Strength training is the most common way to achieve growth. During strength training, both sarcoplasmic and myofibrillar hypertrophy are produced. Myofibrillated hypertrophy is caused when the muscles contract for a period of a very small amount of repetitions generally between 2 and 7. When fitness enthusiasts and endurance athletes push the repetitions beyond 12, they move on to producing sarcoplasmic muscle increase.
For individuals who have never participated in strength training the results will be noticeable within a very short period of time. After strength training for just a few days, untrained individuals can teach their muscles how to function and how to grow.
Another popular type of training is anaerobic. Anaerobic exercise is said to enhance muscular strength and endurance over time by producing muscle hypertrophy. This method of training for increase provides long-term results and involves taking testosterone supplements to get more major growth hormones in the body.
It is important to understand that anaerobic training is not the answer for everyone. Because these supplements and steroids are considered “performance-enhancing”, they have been banned from most professional sports organizations. If you have a prescription for these substances, you will need to use them responsibly for increase.
Cells in tissues are made up of several proteins. Protein synthesis is another way to achieve muscle increase. This occurs by altering the pattern of proteins found in the muscle cells. Scientists have found that growth in the size of a cell is much more effective than increased cell counts. The amount of protein consumed by the body will significantly affect mass in an athlete. Most scientists recommend that bodybuilders eat between 2 to 3 grams per kilogram of their bodyweight per day. The protein will encourage growth in each cell.
Obviously, how quickly you gain mass will depend entirely on your age and your physical condition. Males have testosterone and therefore experience muscle hypertrophy more quickly than females. If you have passed your teens and your natural hypertrophy, you will have to start putting in an effort for greater size.
Strength training, high intensity workouts, anaerobic exercises will maximize the size of your muscles but not the strength. If strengthening is your concern, you will need to do longer durations of low-intensity cardio and aerobic exercise. Increasing your muscle mass is not one-size-fits-all. Choose which type you are after and design your training plan.