We’re all looking for the perfect workout. The workout that will help us get stronger, fitter and better at functional movement.
A hypertrophy workout could be just what your fitness regime is missing. And don’t be scared by the scientific-sounding name, it’s actually a pretty simple concept.
Hypertrophy means to build muscle by increasing the size of your individual muscle fibres. Hypertrophy workouts are performed with lower weight and higher repetitions, generally 2-3 sets of 10-15 reps, but this can vary.
It sounds weird, but hypertrophy is all about causing damage to the muscle tissue, in a process known as microtrauma. It is then the healing of this trauma that causes the increase in size of the muscle tissue.
‘Hypertrophy is the phase of training where you build muscle size, but there are many other factors that also come in to play when it comes to building muscle, such as nutrition and rest and recovery,’ explains Gary Williams, head coach at UN1T London Bridge.
‘So it doesn’t automatically mean that people will “bulk up” from training alone. But hypertrophy is a very important part of any training cycle as it is really the foundation of where your training starts from.
‘You build up your strength endurance during hypertrophy training and the bigger the base you can build, the higher your peak will be when you move into other phases of training.’
Gary says that hypertrophy training is all about the volume of work and repetitions at a manageable, but still challenging weight.
‘So, if you are completing 3 sets of 12 repetitions, the weight that you use should be heavy enough that you cannot do more than 12 reps, but not so heavy that you cannot get to 12,’ he explains.
‘If you wanted to get technical about your training and know what your “1 Rep Max” is, you should be looking to lift between 65%-75% of your 1RM for 8-12 reps for 3-6 sets.
‘We use these principles at UN1T for our members when it comes to our three different phases of training, Hypertrophy, Strength and Power. Our classes in our Hypertrophy Phase will be designed around 3 sets of 8-12 reps with our members taking part in our 1 Rep Max Test so they know exactly the weight they should be lifting during that particular phase.’
Now it’s time to try it out for yourself. Gary has shared one of his hypertrophy workouts that he teaches regularly.
You will need weights for this one, so it is probably best to do it in the gym. And make sure you speak to a trainer if you are unsure on any of the moves.
The ‘BU1LD’ Hypertrophy Workout
‘This session is all about causing overload to a particular muscle group in what are known as Compound Sets,’ says Gary.
‘A Compound Set is where you perform two exercises targeting the same area of the body back to back. They are super effective during a Hypertrophy Phase as it is a time efficient way of getting the volume of repetitions in and fatiguing the intended muscle group, all of which are needed to build lean muscle tissue.’
In this workout, perform 10-15 reps on Exercise A and then immediately go into Exercise B for another 10-15 Reps.
Once both exercises have been completed, rest for 90 secs before repeating a second and third round.
UN1T 1
Exercise A: Olympic squat
Set feet up hip- to shoulder-width apart, engage through the core and then break at the knees ensuring that knees track the line of your feet as you lower down until your thighs are at least parallel to the ground.
Exercise B: Bulgarian split squat
With your back foot raised on a bench/stool take a step forward, roughly the same distance as you would step when performing a lunge.
Put a majority of your weight through your front leg and drop your back knee straight down towards the ground.
UN1T 2
Exercise A: Pendlay row
Standing with feet hip- to shoulder-width, perform a hip hinge until your chest is parallel to the ground.
Grip with hands wider than shoulder-width and lift the barbell up towards the bottom of your sternum. Take the bar back to the ground and reset before your next rep.
Exercise B: Seated narrow band row
Sit down with legs outstretched and place a resistance band around the soles of your feet.
Keeping your elbows in tight to the side of your body, row your hands back until elbows break the line of your torso before controlling the band back to your starting position.
UN1T 3
Exercise A: Barbell bench press
Lying flat on the bench with your feet planted into the ground, place your hands on the barbell with a wide enough grip so that your hands remain above your elbows throughout the movement.
Lower the barbell down to the bottom of your sternum, with your elbows pointing out at roughly 45 degrees.
With a powerful drive, push the barbell back up above your chest.
Exercise B: Dumbbell pec fly
Lying flat on the bench, start with dumbbells directly above your chest and palms facing.
Slowly lower dumbbells out wide, keeping a slight bend in your elbows at all times, until you have a straight line running from your hand, to elbow, to shoulder and across your chest to the other side.
Following that same line, squeeze through the pecs and return back to starting position.
UN1T 4
Exercise A: Barbell Romanian deadlift
Starting from a standing position, hinge from hips keeping the bar as close to your thighs and shins as possible as you lower the bar towards the ground.
Ensure that you keep your back flat throughout and perform the movement with only a slight bend in the knee, keeping your legs as long as possible.
Drive hips forward and return to upright position.
Exercise B: Hamstring walkouts
Lie down on your back on the floor with your knees at 90 degrees and heels on the ground.
Push the weight through your heels and lift hips away from the floor. Slowly walk your heels away until straight keeping your hips up as high as possible.
Then slowly walk them back to the start position.
UN1T 5
Exercise A: Barbell shoulder press
Start with the barbell at chest height and hands slightly wider than shoulder-width.
Keeping as strict as possible, drive the barbell up above your head until arms are at full extension.
Try to finish with your head slightly pushed through your arms to activate the rear deltoid as well.
Exercise B: Dumbbell reverse fly
Start in a hip hinge position with chest over towards the floor and back flat.
With a soft bend in your elbow lift the dumbbells out wide keeping you hands and elbows in line with your shoulders, squeezing your shoulder blades back.
Slowly lower the dumbbells back to the starting position.
Do you have any fitness tips to share? We want to hear from you.
Get in touch: metrolifestyleteam@metro.co.uk.
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source https://metro.co.uk/2020/10/29/try-this-hypertrophy-workout-to-build-muscle-and-tone-13500256/
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