Hypertrophy training focuses on increasing muscle mass and is ideally performed in a gym setting, where machines and heavy weights are available to help stimulate muscle growth.
To ensure the workout is done effectively, it's important to have guidance from a certified fitness trainer, who can design a plan tailored to each person’s body type and individual goals. Following a proper diet is also essential.
In addition, the fitness trainer will monitor whether the exercises are being performed correctly, ensuring proper resistance when lifting and correct posture when lowering the weight. This helps prevent injuries and maximizes the benefits of each repetition.
How to do it
Hypertrophy training should be done in the gym, since it requires weight machines to reach metabolic fatigue and mechanical stress in the muscles. This leads to the repair of muscle fibers and an increase in their size.
In addition to weightlifting, it's recommended to alternate with aerobic exercises, which help reduce body fat, and to follow a nutrition plan guided by a registered dietitian. This plan should include foods rich in protein to support muscle gain.
Weekly hypertrophy training plan
Below is an example of a weekly hypertrophy training plan that can be followed by both men and women.
This workout targets all major muscle groups and is divided into 5 training days:
Taking two rest days per week is recommended, as muscles need time to recover and grow. One of the rest days can also be moved to midweek, such as Wednesday, instead of the weekend.
The fitness trainer may also recommend alternative exercises, appropriate weight loads, and the number of repetitions based on each person's goals and body composition.
Hypertrophy training for women
In general, women tend to use heavier weights when working on the legs and glutes, while men often focus on using more weight for back and chest exercises.
How to build muscle faster
Some helpful tips for effective hypertrophy training include:
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Drinking a glass of natural fruit juice before the workout to provide carbohydrates and energy for exercise
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Eating a protein-rich food after training, such as meat, eggs, or dairy products, to supply the body with nutrients needed to build muscle
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Getting enough rest after training, since quality sleep gives the body time to repair and grow muscle. Overtraining can reduce the body’s ability to build muscle and affect results
Once the desired muscle size is reached, it's not advisable to stop training altogether. Instead, it's recommended to continue exercising without increasing the weight load, so that the body maintains its shape without gaining or losing volume.