Table of Contents:
Muscle Hypertrophy Explained (How to get MASSIVE Gains)
Video taken from the channel: Wenning Strength
The Science of Hypertrophy video
Video taken from the channel: Andrew Meyer
Muscle Regeneration
Video taken from the channel: Demcon Nymus3D
Science of Muscle Hypertrophy
Video taken from the channel: Dr Matt & Dr Mike
The Science of Muscle Hypertrophy The Role of Satellite Cells (Part I)
Video taken from the channel: Physiology Made Easy with Dr Aamer Sandoo
The Science of Muscle Hypertrophy How the Muscles Grow (Part II)
Video taken from the channel: Physiology Made Easy with Dr Aamer Sandoo
What is Muscle Hypertrophy: 5 Min Phys
Video taken from the channel: Andy Galpin
Hypertrophy is an increase and growth of muscle cells. Hypertrophy refers to an increase in muscular size achieved through exercise. When you work out, if you want to tone or improve muscle.
Muscle hypertrophy is a term for the growth and increase of the size of muscle cells. The most common type of muscular hypertrophy occurs as a result of physical exercise such as weightlifting, and the term is often associated with weight training.Muscle hypertrophy involves an increase in size of skeletal muscle through a growth in size of its component cells. Two factors contribute to hypertrophy: sarcoplasmic hypertrophy, which focuses more on increased muscle glycogen storage; and myofibrillar hypertrophy, which focuses more on increased myofibril size.So muscle hypertrophy simply means an increase in the size of your muscle cells. The best way to achieve muscle hypertrophy is by lifting weights.
It increases the size of muscle fibers that are already present in your body. It is not related to the increase in the number of muscle fibers, that’s a totally different process called hyperplasia.The 5 Maxims Of Muscle Hypertrophy: Building Muscle Is Both An Art And A Science.
Muscles Grow As A Response To Stressors (both self-imposed and from the environment). You Are Special, But You Are Not Unique. You’ll Grow As Long As You’re Willing To Change Your Mind. Time And Consistency Rule Above Everything Else For The Natural Trainee.
Muscular hypertrophy is an adaptation characterized by an increase in the cross-sectional diameter of muscle fibers that occurs as a response to those fibers being recruited to.Atrophied muscles appear smaller than normal. Lack of physical activity due to an injury or illness, poor nutrition, genetics, and certain medical conditions can all contribute to muscle atrophy.Muscle hypertrophy (increase in cell size) is a separate mechanism that increases muscle strength. While the nervous system and neuromuscular junctions are needed to fire muscles to contract, hypertrophy works differently. When people lift weights, microscopic damage (microtears) occurs to the myofibrils within the muscle fiber.
These repaired myofibrils increase in thickness and number to create muscle hypertrophy (growth). 1 Muscle growth occurs whenever the rate of muscle protein synthesis is greater than the rate of muscle protein breakdown. This adaption, however, does not happen while you actually lift the weights. Instead, it occurs while you rest.Hypertrophy can be thought of as a thickening of muscle fibers, which occurs when the body has been stressed just the right amount to indicate.
Sarcoplasmic hypertrophy is simply when there is an increase in the sarcoplasm part of the muscle cell, which is comprised of water, collagen, glycogen, and various minerals. However, since the number of myofibrils haven’t increased, sarcoplasmic hypertrophy doesn’t lead to gains in strength, even though the muscle itself gets bigger.Muscle hypertrophy is an increase in the size of a muscle through an increase in the size of its component cells. It differs from muscle hyperplasia, which is the formation of new muscle cells.
Depending on the type of training, the hypertrophy can occur through increased sarcoplasmic volume or increased contractile proteins.Whichever fitness approach is used, muscle hypertrophy is something that happens as a physical response to damaged muscle. When someone lifts weights, they will generally break muscle fibers during the process. As the body heals these muscle fibers, it triggers a process which causes the new fibers to be larger than the ones they are replacing.Muscular hypertrophy is a multidimensional process, with numerous factors involved.
It involves a complex interaction of satellite cells, the immune system, growth factors, and hormones with the individual muscle fibers of each muscle.Muscle hypertrophy. We’ll talk a little more about exactly how muscle hypertrophy occurs later on, but for now all you need to know is that hypertrophy refers to the enlargement of an organ or tissue. Muscle hypertrophy refers to the increase in muscle size.
Renal hypertrophy refers to.
List of related literature:
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| from Pocket Companion to Guyton & Hall Textbook of Medical Physiology E-Book |
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| from Guyton and Hall Textbook of Medical Physiology E-Book |
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| from Clinically Oriented Anatomy of the Dog and Cat (2nd Edition) |
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| from Science and Development of Muscle Hypertrophy |
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| from The Essential Guide to Fitness |
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| from Nutrition: Science and Applications |
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| from Physiology of Sport and Exercise |
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| from Neuromuscular Disorders in Clinical Practice |
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| from Return to Sport after ACL Reconstruction and Other Knee Operations: Limiting the Risk of Reinjury and Maximizing Athletic Performance |
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| from Physical Activity and Health |
132 comments
BRILLIANT explanation.
Great to see big guys breaking the “dumb meathead” stereotype.
How does this relate to anaerobic force production in sprinting? What training methods provide the optimal muscle adaptations to run faster? What is the relationship between the phosphocreatine pathway and anaerobic glycolysis? How do I utilize the phosphocreatine pathway in my sprint training?
You’re a good teacher! This was very informative and accessible
Hi, I was just wondering, when your speaking about the satellite cells repairing, you go from saying muscle fibre to myofibre and back a few times while describing the structure you drew (around 4 minutes or so) you initially describe it as a muscle fibre which is being repaired and made larger by satellite cells, but then around 5.23 mark you say its the myofibre, Are muscle fibres and myofibers the same thing? I.e a muscle cell? And then the myofibrils are the individual smaller components which make the myofibre/fiber? Fantastic videos BTW. Just confused myself a little as I was following along doing my own diagram of the exact processes I think. And if so, are the fibres/myofibers stimulated to hypertrophy and grow larger by the 2 methods in video 2? I.e increased number of individual component myofibrils + increased cellular fluid retention which causes the overall fibre to become larger?
I’m confused is the band at 3:10 a fiber or a cell? It’s a fiber right?
I need to get a trainer for diet and working out but broke as shit just tired of being 120 pounds
I’m glad I found your videos, I’m learning a lot. Thank you!
Beat foods and drinks for sarcaplasmic hypertrophy?
Peace and thanks liked and subbed
I think you mean quiescent.
Kwee-ess-ant
Great video but marker writing could be a lot bigger.
But how big fibers can actually get. I suppose their should be limit!?
Love this video! One question. The mitochondria are connected I notice. I always thought they were more individual in the muscle and not connected “physically”. Would there be some mitochondria connected and some more loose. Or are they all connected?
The captions at 6:29 say “the muscle is made up of actin myosin tittie and other important proteins”
Who else thought the video ended after like 30 seconds and had to check how long was left.
Probably the most knowledgeable video for fitness ever seen, soon I will watch all of your videos and I think that all the science here is true and based on evidences. You really deserve to have more subs, because you know, people like chris heria and athlean x would just say that we should do 8 to 12 reps and thats it. Its good to know science behind particular theme and you are offering that to us, so well done man.
Yes, please. Full video would greatly appreciated. You just explained the sliding filament theory to a human that is practically a gorilla and I understand. I could never really envision it when studying for my personal training certification. You sir speak “MEATHEAD” Thank you.
Totally needing out on these A&P videos! I am a biology major and A&P was one of my favorite classes. Thanks for the info and keep up the good work.
So the muscle fibers are like steel cables of the sort used in bridges.
Who else is disrupted by the sound of making the layers apart
Subbed. This is gold, so much knowledge here. Thank you for teaching real science.
7:42 uhhhh, lol, no, we have a better understanding of the steps of muscle hypertrophy, you didn’t talk about the causes, reasons or catalysts much at all.
I think it’s safe to say we want ALL the videos! I’m curious if there is any nutritional or exercise adaptations that affect how quickly/efficiently the body adds myosin proteins. Lastly, as a science nerd, i think you should definitely talk more about your theories! You have enough education and research experience to where you wouldnt propose a theory equivalent to the earth being flat! Even if youre proven wrong, we all get to learn a little bit more!
Dr.Mike, if possible would it be possible for you to explain causes of CTE in full contact sports, such as Boxing, MMA etc
What else is the satellite cell there for if not to build new muscle cells?
Love your work and appreciate your knowledge bombs to help us freeloaders looking for solid information. Would be interested in your thoughts about hyperplasia. If not keep on rocking with what you’re doing!
Really appreciate the video.
I just want to comment something about sarcoplasmic hypertrophy, since it naturally results in more volume to be added to a workout regimen what would you say is a good general threshold for optimal growth (without the use of PEDs), because we know of diminishing returns from excess volume equating to raised levels of cortisol, which is impairs protein synthesis.
I’m aware volume is not an unprecedented aspect discussed in bodybuilding literature, but it would be interesting hearing an opinion from a doctor like yourself.
Cheers
Would you say it is possible to have satellite cells to give the fiber more nuclei in the case of proper hormonal stimulation even if fiber hypertrophy is not occurring to a meaningful degree?
Can you please show yours abs and chest muscles for good learn
Well orated video! Thanks man. I know so many more will find this video beneficial also��
I love the squishy sounds. After every time I work out, I put a stethoscope to my biceps hoping I’ll hear those squishy sounds as my cells work to repair my muscle fibers. It excites me.
Great video Doc! Really appreciate the effort you put into these
Can’t thank you enough, I’m currently enrolled in college for personal training and you re-enforce the material covered. Thank you!
Thanks for the videos and I would appreciate an expansion on this topic
The Science Cult doesn’t even know how muscle grows. No wonder you have so much snake oil fuckery and ignorance in this business. Most of the Labcoat Witch Doctors walk around like they think they know everything, when the science is still out. You’d probably have just as good of luck at just randomly drawing workout guidelines from a hat.
Is this why my muscles have been twitching for weeks? I know I tore my ab muscle
amazing, amazing,amazing! please do a 55-minute video on this. thank you so much Andy
Please continue uploading content. Also, are you looking for volunteers for muscle biopsy’s? I’m in the area.
Would love a 55 min video! Always love your insight on these videos and podcasts! Would be great to see you on JRE again too!!
I had Hoped to Learn from the 19-Comments but ALL 19-Comments,
were ReaLLy Stupid Comments!!!!
Andy I would love a longer video on this topic. This video is very good in terms of perspective because it’s hard to imagine when you read about hypertrophy.
I love all your content keep making both short and long ones ��
I have a question. Would it work to spend a little while (maybe a week), working out with high volume to increase sarcoplasmic hypertrophy, while changing up the workouts every day to workouts that your muscles aren’t used to so your body must then recruit more myofibrils into each cell. Then after this phase is complete, you have an increase of total myofibrils inside the cell and an increase of the nutrients available via the sarcoplasm. Then what if you train with very high intensity to trigger myofibrillar hypertrophy with workouts that are familiar to you so instead of recruiting more myofibrils, your body then increases the size of all the myofibrils in the cell, including the new ones. Would this result in the best use of time management and overall efficiency to increase total myofibrillar hypertrophy and sarcoplasmic hypertrophy over a given time?
Please do make a seperate video on your view on muscle hyperplasia! ��
I have Gillian Beret syndrome,First time I would like to say you’re very educated and able to share that with us thank you I enjoy learning I’ve spent months reading PubMed so thank you again
If i’m coming off a conjugate strength 12 week cycle and wanting to go into a 8-12 week hypertrophy style. Will I lose my top 1rm’s if I’m keeping the sets 60-65% 8×8?
This guy really enjoys teaching, you can see it in his countenance!:)
Please please please make both the hyperplasia video and the longer hypertrophy video. I really enjoy and get so much from your videos!
Very useful video for someone reviewing the physiology of hypertrophy! Thank you!
Great video and explanation of how muscles grow thanks. I would enjoy a 55 min video!
I viewed your channel mate, absolutely love the content. Subbed straight away, We should connect!
When you talk about anaerobic glycolysis as the system the muscles rely on during sarcoplasmic hypertrophy, I’m trying to understand what you mean by you are “increasing the amount of glycogen in the muscles”. I was thinking you would actually “utilize” the glycogen stored in your muscles to be used to convert into energy when you exercise, not “increase the amount of” glycogen that is usually associated with what you get after you eat food? Please clarify! Everything else explained in the video was very good.
very good video! clear and focused. the animations are great too.
I know you love force plates as one podcast you were in was the first time I’d ever heard of them and I also have a feeling you are a wizard at improving jumping ability. It’s been this personal journey to go from strength, to size, and now full circle back to being athletic again and incorporating lateral movements also. But jumping, everyone has “their plan” I’m curious what your take is on the matter. I’m speaking in general as well, be it a standing vert, 1 step, 2 step, or even a full on running jump. I would do just about anything to buy you a bucket of beers and let you dive into this one.
I would love to see 55 min video about muscle hypertrophy! Greetings from Russia! =)
Absolutely amazing thanks for this extraordinary video. Can’t wait for the next one.
Okay so nowhere in this video whatsoever did you refer to tears in the muscle. And even my doctor tells me yoy tear the muscle when working it out and rebuild it by scarring it. So how do I reconcile that totally different explanation?
I agree 100% about powerlifters/trainers stronger than BB however people like Olympic lifters when performing certain movements use speed as a HUGE aid such as when they do a Snatch they drop their legs so quickly they really aren’t pushing that weight up with their shoulders only, having said that they lift a AMAZING amount of weight
We have a huge world living inside each one of us, yet we keep discriminating against each other and being racist against each other. Watching biology videos like this and how the body cells work with each other and help each other despite their differences shows me how oblivious we are and how far away from being awake we are.
@Wenning strength, 3:34, What exercises would force myofibrial hypertrophy in muscles like the biceps or deltoids then? Seems tricky?
Would be very interested to hear your opinion on muscle hyperplasia!!
55 min of every subject please!! These are awesome! Thank you for sharing your knowledge
Dr Mike I think the man jewellery is ok but please no to bleach blonde hair or moustache
How dafaq can I not get this in my recommend until now, but I always get fake-natty gymshark athletes. Youtube, get your cookies right.
I started weight training with 8-12 rep; at first, I did gain some muscles, but after a year, the gains stagnated. Except for my lats; when I just started weight training, I can only do a single chin up, after a year, I got stronger and can do 7+ reps, and then I keep the rep at 8-12 by adding weight. The irony was, my weakest muscle (lats) developed much better than other muscles. I believe when I was doing low rep, I gained myofibrillar hypertrophy, that’s why I got stronger; and then when I was able to do higher rep (8-12), what I did was increasing the size of the muscles gained from previous myofibrillar hypertrophy.
If I continue to do chin-ups with 8-12 rep, I believe eventually it will also stagnates. Thus I changed all my lifts to 3-5 rep, focusing solely on strength. And after a year, I got stronger, much stronger. Btw I only do basic lifts: deadlift, squat, overhead press, pendlay row, bench press, & chin-up.
And now, I’m at the crossroad, if I changed all my lifts to 8-12 rep, yes, I will gain muscle size, but eventually, it will stagnates like it did before; if I continue with 3-5 rep, I will get stronger, but I will gain minimal muscle size.
I believe the best way is to combine both rep ranges, performing both 3-5 & 8-12 at the same session, or the same week, or every other week. I will begin this experiment by next year to see what will happen. What’s your opinion on this Dr Aamer Sandoo?
The answer to the question, “Should I make this video” is always yes brother. Love your content. Keep up the good work.
If sarcoplasmic hypertrophy only increases fluid into muscle,why do bodybuilders do sarcoplasmic hypertrophy than myofibrillar hypertrophy which actually increases the size and density of muscles, plz comment.
You guys are awesome! I’m going back to uni after having completed a bachelor of commerce a couple of years ago, to pursue a career in Physiotherapy, and I just wanted to say. Between your podcast and these videos, they’re an amazing learning resource and it’s greatly appreciated.
Hey bro what is the difference between
Build muscle and build strength
Yes boi, Andy have you been watching Chris Beardsley videos on hypertrophy?
I think you’d like em
It would be cool to see video explaining the Hypervolt you have in the background and how it works on your muscles
Appreciate the videos! Would be cool to learn what’s actually happening when you do different lifting methods. Like, high reps with a normal tempo vs slow negatives. What’s actually happening to the muscle?
Thank you for this sir, you have done a great service for us all. Much respect!
Old school Bro hypertrophy programs involve training muscles using an undulating Periodization with different rep scheme over a 2 week period high repetition, medium repetition and low repetition to develop all muscle fiber types (Type 1, Type 2a and Type 2b) and achieve both myofibrillar and sarcoplasmic hypertrophy.
ARGGG WHY DOES IT HURT SO MUCH ������ I CANT EVEN STAND OR SIT WAAAA
i wish there was a full video describing everything to do with muscle grown down to a cellular level
I have a question on the pronunciation of hypertrophy. Why is it pronounced Hy-Pertrophy? What is pertrophy? Isnt the word hypertrophy composed of the prefix Hyper? and the suffix Trophy? Shouldnt it be Hyper-Trophy? I mean Hyperplasia isnt pronounced Hy-perplasia. Perplasia?, Hyper-thermia, Hyper-bolic. Can you answer this question?
man i was tripping yesterday and i didnt even know what i was watching
SQUAAAAAAAAA ��
DOCTOR G, I LOVE YOU! #nohomo ����
PS: trust me, I don’t walk past a mirror either without checking the gaaainz ��
The sacroplasm in the cells of his left arm are way more activated than the right arm lol
Stopped watching the moment I saw the words “Global Warming”.
This channel deserves ALOT more recognition and subscribers. This completely rises above the typical “bro science” idiots that have millions of subscribers, that just say complete crap that people believe. The same goes for the programs they sell, everyone thinks by doing what they do training and eating wise, that they will look like them. (Reality is 95% of them are juiced up). Continue your scientific research based approach, the knowledge and help it offers far exceed’s anything else on YouTube. Also, this is a great for online studying resource for students ����
Cool channel. This is my first video of yours. I just became a master trainer for a health and fitness training credential certification so I’m really enjoying studying the anatomy and physiology of seminars I’ll start to lead soon. So thanks! New sub here.
Is Custokebon Secrets helpful to lost a ton of weight? We’ve learn a lot of good things about this popular weight loss methods.
Would love to hear your opinion on nucleus overload, satellite cell accretion, and/or mTOR resetting etc. Thanks!
Amazing how much knowledge one can pack into 17 minutes. With the wrong professor you could take an entire course and not learn as much as from this one 3 video series on hypertrophy. Brilliant presentation. True skill.
It’s hard to believe this is how u get stronger and this is going on inside of u..
Mr Galpin, if you do the second video on muscle hyperplasia i’ll buy your book.
Glad to know my cells are working right now it’s like universe inside me, wonder what they think about me
U r a very good teacher one day you’ll be one of the famous youtuber
September is the start of bulking season. Time to get swole!
This encourages me to work out cause I want my cells to be doing this
Andy, just keep throwing these videos at us, they’re fantastic and i will gobble them straight up! If you can, just spam us with videos like this, as long as you enjoy making them of course!
Can you do a video on increasing deadlift (assistance for round back deadlift)
So, when you work out, you feel this pain because of the myoblasts doing its job? Interesting.
Refreshing to hear someone finally pronounce the word “myofibrillar” correctly. Literally every bro on YouTube that has heard of this concept incorrectly says “myofibular” and it drives me crazy hah.
My leg muscles were slightly fatigued from intense running before watching this, but after watching this my leg muscles are so relaxed I could sleep peacefully.
very interesting video.. and I believe it also explains why we loose so easily muscle after not working out few months.. because we just loose the liquid in muscle cells.. so people call them fake muscles.. if only you could tell ways of long lasting muscle growth
I simply bow in reverence of his knowledge..thanx alot for sharing nuggets of diamond
Almost everybody else classifies hypertrophy as a singular, the fact that you broke it down is just amazing. I really appreciate the advice.
Would love to see a 25 min video on hypertrophy. The ratio of actin and myosin being different in animals is really interesting!
Hey Dr. Galpin, would you like some chocolate ice cream….
……now make the video on Hyperplasia!!
Fantastic video, graduated in exercise science and never had s professor teach hypertrophy this in-depth. Thank you!
This might be unrelated, but if anyone is aware, what is the type of music being used in the background? Is there a genre for this?
So lemme get this straight, and please corect me if I had misuderstood the information provided inthe video.
In order to actually increase the size of the muscle and cause hypertrotphy, first you must achieve sacroplasmatic hypertrophy and then go for the myofibrillar hypertrotphy?
As I understood, their ratios (80/20) is always constant. So it makes sense that in order to gain more myofibers, you should make some space for them… am I right? So if you’re lifting and constantly breaking down your muscle without actually doing cardio, you’ll be going nowhere, is that what this whole video all about? The chart he showed at 11:49 show what I’ve just said.
I have fatty infiltration in my pectoral muscle after a pectoralis tendon rupture. I had a tendon autograft after one year injury. Will the degenerated muscle will regenerate? I still have a hole instead of muscle 5 months post surgery. Thx.
Your secret is out. We can all see that it’s down to your use of WD40…
I am MAD(( AGAIN ))at YouTube for NOT SHOWING run(( DATES))
for when New Vids are Up Loaded!!! Where does the DATE Show???
I Bet dat((( 99.6% ))) of You Idiots, Never even Noticed!!!!
I HATE((( ACT BLUE )))!!!
I DID a VID UP LOAD about ACT BLUE!!!
https://youtu.be/T7xa1_vwEk8 <<<= ACT BLUE
WUT DOES IT MEAN to=>
ALLOW Viewers to Contribute TransLated TiTLes!!!!?????
I see that as a Choice, when ever I DO an UP Load VID!!!!!
https://youtu.be/HwgAPU9g3KI <= Occupy MedicaL
BULLCRAP’ ��������������TO MOST OF THIS. IF THIS WERE TRUE, WE WOULDN’T HAVE MANY MILLIONS OF PEOPLE AL CRIPPLED UP WITH ARTHRITIS, SCIATICA, BURSITIS, SHINGLES, HODGKINS, AND MANY OTHER MUSCLE DISEASES.
i thing hyperplasia only occur to specific animals like lions, not humans
I found your channel mate, really love the content. Subbed straight away, We should connect!
The most common way to study hyperplasia is watching Master T New Age Bodybuilding.
Does this mean that the idea of breaking down muscle fibres while training, causing them to repair and subsequently grow is just bro science?
Dr Mike what chatactetistics of hyperyrophy is associated isometric contractions?
Great information and explained well. Thanks for making the video. I just discovered the channel through your video with Stan Efferding.
How effective is Custokebon Secrets? We’ve noticed many amazing things about this popular lose weight method.
I met with an accident my shoulder muscle got softened I can’t lift weights wt to do for it
Fantastic video series. Coming from an engineer, your attention to detail while maintaining a sense of simplicity is very refreshing.
I have a question because I saw somewhere else that hypertrophy happens after like 5-9 reps “it might change based on the weight or the amount of work for each rep” but my muscle has gotten quite a bit bigger when I only do 3 reps of 5-10 on my workouts? So is the still hypertrophy or something else?
Sarcoplasmic hypertrophy (45 sec 1 minute sets)
Myofibril hypertrophy
High force
Max effort
Straining hard
What is your thoughts about Blood Flow Restriction (BFR) Training. Like how does that effect the muscle.
Sir can I have your contact details, maybe you will be able to solve my queries
Size: 45-60 time under tension; metabolic load.
Strength: high force, straining, 3×3.
I like this. I also enjoy the “squishy” sounds as others have called them. ��
You do an awesome job with these! I wish your lessons were there 12 years ago.:) Please do make one on hyperplasia and I would personaly like to hear more of your views.
thanks much for all your videos, and thanks for coach Daru for letting us know about you
Andy, please make a 25 minute or 55 minute video on muscle hypertrophy.
Very great and informative research. The quail wing stretch seems as tho it would be similar to walking around with a weighted vest or similar equipment that can be worn, and progressively overloaded. Using that type of stress while performing normal daily functions may trigger hyperplasia at least…. if worn for 28 days anyway lol. But I’m pretty sure you’ll feel the increase in muscle fibers, then you shock those new fibers with resistance training that causes hypertrophy. ����������
I’m and undergrad and unfortunately I learn more from your videos. Please make the 55! And one on hyperplasia/fiber splitting would be really great too! Thanks for everything Andy. I’m on your Patreon on too!
what are your thoughts on fullbody 2x a week? I’m also 42 yrs old.
Need you guys help growing the channel!!!!! Also sign up for my Patreon channel!!
The more you destroy your muscles, the more powerful they become!
Great information in this video. Thank you for taking the time to share your knowledge with us sir. Much appreciated!
Perfect just perfect… Please make your next video on myofiber hypertrophy