How to Maximize Muscle Hypertrophy

Posted on August 14th, 2017 at 2:06 am by


Contrary to popular belief, muscle mass is not attained at the gym, rather the gym serves as a powerful stimulus for muscle growth after your workout. Bodybuilding is an intricate sport whereby nutrition and training works  photo muscle hypertrophy_zpsqplucspq.jpgharmoniously in facilitating the best possible results in terms of size and strength.  On the other hand, if utilized incorrectly this leads to subpar results and disappointment.

While strength and hypertrophy training can be analyzed from numerous different perspectives in an attempt to reach new, innovative ways of maximizing your gym results, there are only a few crucial elements you need to have in check whether you are a drug-free athlete or on the juice.  Here is how you can maximize muscle growth efficiently.

The perfect split

Before we move onto the muscle building process itself, we first need to address the muscle breakdown process.  Muscle contraction paired with progressive overload and enough time under tension produces a fertile environment for adequate muscle damage and breakdown.  Train too hard for too long and you won’t be able to recover, thus you will fail to increase muscle size.  Train too light and the effects will be the same.

Therefore, there is a need to construct the perfect workout split that creates enough muscle damage in a maximum recoverable volume (MRV) setting on a weekly basis.  Individual repetitions play their part to a certain degree, but if you fail to train within an MRV range (15-25 weekly sets per muscle group) your muscle gaining potential will suffer.

Finally, if you are still training one muscle group per week you are leaving pounds of muscle mass lingering somewhere.  Research has shown that the most optimal training frequency per large muscle group is two times per week, while smaller muscle groups such as arms and shoulders can be targeted three to four times a week.  The key is to ensure muscle-protein synthesis at least two times a week per muscle group to maximize results.

Rest and recovery is crucial

Muscle hypertrophy occurs after your workout when the metabolic process in your body starts to utilize nutrients for muscle repair.  We will get to the problem of nutrition in a minute, but first, you need to realize the impact proper rest and recovery has on muscle hypertrophy and how you can maximize your results.

First, nervous system damage and muscle breakdown has to be treated with post-workout recovery methods entailing nutrition, active recovery and supplementationActive recovery will allow blood to flow through the affected muscles, eliminating lactic acid and supplying the tissue with fresh, oxygenating blood.

Supplementation is another key element in the muscle-building puzzle.  While protein shakes and mass gainers have their place on your shelf, the most effective supplements are those that will increase the recovery rate of your muscle tissue and your nervous system.  For instance, cannabis though controversial, has numerous healthful properties and in recent years it has become legal to buy medical marijuana in Las Vegas and in numerous other states across the US.

Like other natural supplements such as magnesium and multivitamin complexes, cannabis promotes the recovery of your nervous system, allowing you to return to the gym stronger and without the risk of injury.  Be sure to have powerful supplements at your disposal to maximize muscle recovery and thus muscle hypertrophy.

Calculate your diet

The final piece of the hypertrophy puzzle entails prudent and calculated nutrition.  Contrary to popular belief, calories are not equal regardless of their source.  You need to base your diet on an adequate and balanced macronutrient intake.  Supplying your body with enough nutrients to support, recover from and build upon your rigorous training regime is of the utmost importance.

You want to stick to lean meats, vegetables, dairy products, whole grains as well as nuts, seeds and berries while avoiding processed foods, sugars and other unhealthy foods.  The next step is to calculate your meals using a food scale. Prepare them in advance and religiously stick to a reasonable eating schedule. As you can tell it’s not rocket science, you just need to stick to the basics.

Unfortunately, there is no magic pill (actually there is if you choose to go down that path) that will speed up muscle hypertrophy and jack you up in three months.  Nope, you need time, patience, hard work, and dedication to be your guides and when you’ve put in enough time and effort, you will see amazing results.  Follow these crucial steps, never underestimate the importance of recovery, and you will become the beast you’ve always wanted to be.

Images courtesy of nenetus at

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