How does hypertrophy occur?

Emma Obayuvana:

“There are two processes involved in hypertrophy. The first is what happens when you’re training. Your muscles undergo contractions and you get damage to the fibres, you get these little tears from the increased demand on the muscle during the workout. But then the second is what happens when we rest. New cells are generated and the muscles can repair, which is how the muscle gets bigger and bigger.”

What sets and reps should you do for hypertrophy?

Veowna Charles:

“Hypertrophy happens when you’re training based on that goal pattern.There’s different principles that you need to follow. You need to think about frequency, so training around three to four times a week. Then the intensity, so we should be doing exercises for eight to 12 reps and for two to four sets. We should also be lifting at around 70-80% of your one rep max. Then there’s the type of training, and there’s endless ways to resistance train, such as basic sets in succession or you can do them as supersets, tri-sets, or other ways.”

What is hypertrophy? Fitness trainers explain how to build bigger and stronger muscles