Table of Contents:
Hypertrophy Classification Examples
Video taken from the channel: 5MinuteSchool
Concurrent Exercise Training (MPLS 2016): Dr. Kevin Murach
Video taken from the channel: Muscle Physiology Lab
Does Muscle Soreness Mean Muscle Growth? (“DOMS” Explained)
Video taken from the channel: Jeremy Ethier
Muscle Memory and a New Cellular Model for Muscle Atrophy and Hypertrophy
Video taken from the channel: ECSS.tv
What is hypertrophy?
Video taken from the channel: FITMAG TV
NIC 50: Physiology of Muscle Hypertrophy
Video taken from the channel: Physionic
The Science of Muscle Hypertrophy How Hormones Regulate Muscle Growth (Part III)
Video taken from the channel: Physiology Made Easy with Dr Aamer Sandoo
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.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.
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 that it must create larger, stronger muscles.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.
Put simply, hypertrophy means to build muscle. Put simply, hypertrophy means to build muscle. “It means to increase muscle tissue—the actual muscle fiber itself grows in size and diameter,”.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.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.When it comes to terminology surrounding muscle growth, there are two words commonly thrown around seemingly haphazardly: Hypertrophy and hyperplasia.
Hyperplasia means the creation of new muscle fibers.In muscle building this desired adaptation is known as muscular hypertrophy. The four building blocks of hypertrophy. In order to define hypertrophy, an explanation of the Principles of Specificity, Overload, Adaptation, and Reversibility should come first. 1) The Principle of Specificity states that adaptations are specific to the stimuli.
Muscle hypertrophy When a person takes part in resistance exercises such as weight training, their muscle tissue is placed under stress. This causes micro-tears in the muscle fibres. The body.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.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.
Hypertrophy is one part of the muscle-enhancing process that happens within the body. This process not only increases the size of the muscle but also its strength and ability to withstand greater loads as well as protects it against soreness and damage caused by previous training.Muscular hypertrophy is an increase in the size of the muscle cross-sectional area because of an increase in myofibrils (the tissue component of the cell responsible for contraction) within the muscle cell (myocyte).
A myofibril is a rod like unit within a myocyte that contracts to produce movement.The term muscle atrophy refers to the loss of muscle tissue. Atrophied muscles appear smaller than normal.
Lack of physical activity due to an injury or illness, poor nutrition, genetics, and.
List of related literature:
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| from Kinesiology E-Book: The Skeletal System and Muscle Function | |
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| from Neuromuscular Disorders in Clinical Practice | |
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| from Science and Development of Muscle Hypertrophy | |
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| from Clinically Oriented Anatomy of the Dog and Cat (2nd Edition) | |
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| from Essentials of Kinesiology for the Physical Therapist Assistant E-Book | |
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| from Guyton and 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 Physiological Aspects of Sport Training and Performance | |
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| from Sports Injuries: Prevention, Diagnosis, Treatment and Rehabilitation | |
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| from DeLee and Drez’s Orthopaedic Sports Medicine E-Book: 2-Volume Set |
108 comments
I just did Jeff Cavaliers perfect leg workout…..felt soreness before after doing that workout but now I didn’t feel it although I can’t move my legs anymore haha
Yeah nevermind the soreness came 30 minutes after the workout….
Even if it didn’t make it grow Id still go until sore. Best sleep you’ll ever have when your body sore.
Does muscle soreness equal growth? Well let’s just not say yes or no. Instead let’s talk about something else relating to it for the next few minutes.
It’s always good to reteach yourself from time to time about what is going on in the body…Good information
Growing muscles for the women to showing me bobs and vagiene
Doctor Sandoo, thank you for donating your time and knowledge. These videos are amazing and just what I was looking for. I’ve seen a lot of people on YouTube who will guide you in certain directions without any science or evidence to back their claims. I just finished watching this series and will definitely look forward to watching the rest of your videos!
Thanks for all the info! Great videos and everything well resumed!
Every warrior must know the simple truth, that pain is inevitable and suffering is optional.
If I’m not Sweating like Im having a heart attack and sore as fuck then I don’t feel satisfied
My delts and biceps never gets sore. Chest and triceps are the easiest to get sore
Thank you for these videos. I hope you will cover information on visceral fat and whether there is away to remove it.
Also info concerning strength training for people over 60.
very proper brief about hypertrophy……..i am also ISSA certified trainer…keep going on brother
I am on the other side of the globe, however, your videos are very helpful, thank you so much. I hope you will make something more about muscle hypertrophy in the future.
I was benching and the next day my arms locked up and wouldnt extend past 90° i looked like a trex
The physiology explained in this video is correct, but new research has pulled the idea of “microtears” as the primary driver of hypertrophy into question. I have updated the article (linked) to reflect this new research; also, I have a new video explaining new mechanisms understood to cause muscle hypertrophy (linked):
Video: https://www.youtube.com/watch?v=xVGSPwJGm1o
Article: https://www.physionic.org/physiology-of-muscle-hypertrophy
Let me know if you have questions, cheers.
My arms just lock at 90 degrees for a couple of days after a workout especially lifting.
I just recently stumbled across this video while studying for my CSCS. Very clear and concise information. You mentioned that IGF-1 levels are increased for 72hrs post exercise, will supplementation of IGF-1 during this time period enhance protein synthesis? Also, will added IGF-1 cause protein synthesis in parts of the body other than skeletal muscle?
Dr. Sandoo, I am a student in Pharmacy school who is very interested in health and fitness. I have been vegan for the past 8 months by choice and work out on a consistent basis. These videos are amazing and give excellent clarification about muscle hypertrophy. There are so many conflicting sources floating around on the Internet, which is why I am so glad you have posted these videos as a reliable source, given your title as a Doctor and your experience in this field. You effectively tied together a lot of loose ends for me with regard to the role of satellite cells and different types of hypertrophy. Thank you so much for making these videos! Your time and efforts are greatly appreciated!
Alhamdulillah.. May god bless u, its so helpfull for me.. Thanks dr
And im from Indonesia
well put information. Great way to also relate the information to everyday life. Thank you!
One of the best vedios ever seen on you tube great one mate….
Spoken like it’s a college assignment. Very informative and to the point. Really well done video.
thank you. I’ve been getting back to working out this quarantine, but i’ve gotten to the point where my shoulders dont get sore anymore, like literally.. Thank you for clearing this up!!
It’s on of the coolest vedios I’ve ever seen, I’m studying medicine, and you actually explained it better than my physiology professor at the college
Never heard anyone equate muscle soreness with growth after 30 years in the gym. Interesting.
Hi! This was an awesome presentation! I like biology a lot and this was explained better than any of my teachers, in college. Subbed:) Thanks again and best wishes!
I made a massive massive mistake by doing an extremely intense calf workout/exercise while on some heavy painkillers and absolutely destroyed my calves for a good 3 days. They became extremely tender, very swollen and so painful even to the slightest touch, even a slight brush of the fingers with the force of a light scratch would hurt! I also couldn’t even sleep on my back due to the weight of my legs resting on my calves was so painful as well as extending my legs to become completely straight was impossible to do due to how tight my muscles were. So side sleeping was the only option and I never sleep on my side.
There was probably close to 48 hours where I could not walk more than like 40-50 feet(like a damn crab mind you) at a time without my legs becoming extremely fatigued and the pain becoming so unbearable I had to sit down. Luckily after day 3-3 1/2 they started to let up and I was eventually able to walk again by day 4, which was a bit of a surprise because I was so scared it was going to last so much longer due to such intense pain I was in. Boy did I learn my lesson!
Hello, Dr. Aamer!
I would like to ask you some questions because it seems like you really know what you are talking about:).
1. What type of hypertrophy is triggered by isotonic, isometric and isokinetic exercises? Can you give some details (similarities and differences) about the underlying mechanisms of hypertrophy for these exercises?
2. Does intermittent fasting (and fasted workout) negatively impact muscle growth? Suppose that in your eating window you give the muscle about everything it needs.
3. A more concrete problem: I usually do bench press with max 80 kg, about 3 reps. One of my workout buddies says that I have to force it with 80 kg’s and progressively try to push out the rep numbers (after warm-up 1 set with 70 kg, 1 set with 75 kg and 2 sets with 80 kg as many reps as possible on every workout). The other one says that until I can’t do 10 reps with 75 kg, I shouldn’t even try going at it with 80, only maybe once a month to see how many reps I can do. In your opinion which method is better to push out my limit and maybe reach 7-8 reps with 80 kg’s and why?
4. What is your opinion about supplements (BCAA, proteins and vitamins)? Are they useful or will they just make my urine more expensive?:))
5. You said in this vid, that you need to progressively overload the muscle in order to elevate testosterone levels. Did you mean that you always have to push with the max weights possible in order to increase anabolism?
6. The neuronal connections to muscle fibers increase in number naturally as you keep lifting weights because the body is adapting, or is there some other reason for it?
Thank you in advance!
Soreness is not an indicator that you are growing muscle at all. I haven’t experienced soreness in years. My legs, abs, back, shoulders, chest arms are all still growing very well.
I have Gillian Beret syndrome could you do a section on the axon, Milan Schwann cells in touch a little bit about the role of water and potassium in nerves you’re awesome I’ve always felt like I needed to know what was going on I was paralyzed from the neck down from a flu shot
I’ve always wondered why I have such a hard time getting my shoulders sore
I am doing an exam for my gcses and this video was very usefull thank you
Also, muscle building happens when you fast! Autophagy is God’s gift to mankind for building muscle extremely fast! It’s like a steroid!
Just viewed your video mate, really love the content. Subbed straight away, We should connect!
TO MUCH BACKGROUND NOISE. CONSIDER REMOVING OR CHANGE THE TEMPO
You are actually giving better information than everyone on youtube.
I am watching this video right after I did one of you videos and feel sore in my arms
thanks for taking the time to vids like this out brother, good job
Too much of anything is bad, even the most healthy things in the world.
The Lord of gains pays a visit to your muscles and repairs your muscles lol I love your analogy
Actually a great video and I have been lifting for years, the first vid I’ve seen with the specific protein intake etc rather than just throw aload on and eat it
This video was great for all the basic knowledge u need to get started thank you.
Im so addicted to muscle soreness that i cut off both of my arms and now it’s always sore
Soreness doesn’t mean muscle growth. Muscle tightness means muscle growth
Simple explanation:
If started exercise today and feeling sore, this soreness is normal and is good. It will disappear with passage of time ( only if you continue your exercise.)
If you don’t feel sore after first exercise you absolutely have done nothing hard work and it will not help in growth of your muscles.
This guy is fat and has nothing to show. Not sure why he thinks he is qualified to teach others. Im 10x as fit as him and still learning
Thanks a lot for this information. I think it is easy to understand, even thought it may have to be seen more than one time because some of these terms could be hard to get at the first time. I really appreciate these kind of serious physiology videos, wish there could be more of these online and less of “dont miss your anabolic window”. I thank you again for taking the time to create this content. Greetings for Argentina.
I have a question about above topic. if the aerobic exercise intercepts the muscle growth. what is the proper recovery after resistance training or active recovery is not applied after resistance training? thank you
Love your content Jeremy, especially the neat formatting of your videos. I think another very important thing to remind everyone working out is to do at least a brief post-workout cool-down. One often feels sore when this is skipped, and mistakes it for a good workout. Warming up and cooling down, although very boring, is highly crucial to avoid injury and aid recovery.
Overtraining also induces muscle soreness but it inhibits maximum potential muscle growth, be care to what kinda soreness youre seeking for
Hi great info. I have a question if you have the time. In a scenario where you had man in a hospital that was treated with testosterone at doses that far exceed natural limits.. like 500mg enanthate a week for muscle wasting but was bed ridden and couldn’t workout. He got out his hormones returned to baseline and now is normal. And you have the same exact man that was never treated and they both decide to begin weight resistance training.
My question is did that period of time where the man taking 500mg a week that converts to igf have any advantage over the man who never received testosterone? Or would the igf have permanently changed his ability to grow his muscle fibers? Thanks
Once u get used to exercising it dosent sore that much but it grows
Muscle Physiology Lab, any chance that study with NASA is available to read?
Beginners usually experience muscle soreness, but it should stop the more you train
When you have your sore muscles massaged it’s an amazing pain.
Great video! Very well put together and easy to understand. Shows just how simple, and complex our body is at the same time.
People are desperate to understand how to get massive muscles….. SLEEP! GET A GOOD NIGHT’S SLEEP! Sleep Builds More Muscle than any other Activity!
I’ve been training for last 7weeks now so it’s great to find good advice. Any good tips
Lmao that people are posting time stamps like they can’t just watch the 5 damn minutes video and find out.
@ 1:54 the girl’s stride is much smoother and looks coordinated while he looks like he’s trying to power through the run. Don’t bounce so much and Learn from her.
Hi! I’m a new subscriber. I liked how you base your videos and workout from scientific studies. I’m new to working out and I’m looking for a good 5 day workout that we can do at home. We have dumbbels, barbell, bench and our own body weight but all the programs I see online is either body weight only(home workout) or with machines(gym workout). Any advice?
Which textbooks do you recommend for an in-depth understanding of muscle physiology, or more generally, the physiology of tissues? Specifically in regards to regeneration.
Great video! but it would be better if u would talk more about how can we increase IGF MGF and testosterone. Because i readed that insulin(not igf, from pancreas) decrease the somatostatin(Growth H). is that true?
Super awesome man! Love that your passionate about nutrition and fitness and science and more. Lalaalove
I don’t get a lot of soreness because I don’t go 100 every time I work out. I go till my body feels good then I back off that threshold I work out every day its a lifestyle this feels good so ill stick to it. Even the soreness i do experience feels like good not unnoticeable but i can move and enjoy my work out just fine
Love doing my 1,500 jumping jacks a day and that next morning feeling them calves ON FIRE!!
Bro I did a workout 2 days ago and my muscles be hurting
Ok Actually my triceps and biceps were sore af and now my chest is and my arms feel better. lmao nobody is probably gonna read this
Very nice content bro. Progressive overload well explained.������ keep it up
I’m gonna get ripped then start loads of trouble on my estate
This level of depth is brilliant and so clearly explained! I think your page just save my day trying to write Physiotherapy undergraduate paper! Thank you
I dont think soreness is necessary, but I do have to say: my legs were biggest when I was running 5 miles a day.
I train my chest and i dont feel soreness my technique is right and i dont know the problem its really frustrating
What do i do?
I started lifting again after a long time. The first week my body was smashed and taking a dump was painfull job.
But after a couple of weeks i cant seem to get that sore felling again. I have tried to go semi-extreme, but yet i dont feel it.
So i go even wilder?
I don’t experience soreness, but rather intense, non-existant motor control and fatigue coming from the affected areas and feel tight all night sleeping to wake up feeling fine
1:25
Oh that makes sense.
Each time I experience DOMS, my shoulders never are in pain, and I’m always thinking I didn’t push myself hard enough.
I didn’t see growth until I started making my muscles sore…
That’s the problem, keeping the volume low might work for beginners but the more advance you get the more volume you will need to grow.
Explained perfectly. I’ve watched other videos similar but you’re explanation was excellent and dumbded down for me to understand.. lol..
feeling the burn is bad, causes stretch marks, feeling sore is tissue damage, scar tissue over scar tissue, just work out gradually till you get the pump, dont forget stubborn muscles.
Lol watching this, I did a nice shoulder workout last night wondering why it feels like I did nothing today. But he says it around 1:30
This was put together so elegantly anyone who’s new to working out needs this video alone.
Best workout I’d did was called “Super Slow Protocol “. Felt semi-nauseous after and trembling. Only work out once a week.
Leg soreness is due to lactic acid buildup. Nothing to do with muscle growth
If you are a beginner muscle soarness will tell weather you are doing the workout proper or not and especially weather positioning and weight is proper or not.
I loved that feeling. Unfortunately I don’t get sore anymore. Every now and then my rear delts will be slightly sore if I go hard for a few hours.
I hate not being sore It makes me feel like I didn’t do enough.
Thanks for watching guys! I’ve got a “science-based” full body workout coming up that will be useful for a lot of you! Let me know what other workouts you’d like to see, and give me a follow on Instagram ( https://www.instagram.com/jayethierfit/ ) where I’m more responsive feel free to ask me any questions on there. Cheers!
Muscle Soreness doesn’t bother me much. But the other day it hit my elbows REALLY BAD, i woke up the next day and could barely move my elbows
Alternate lifts and weights and you will grow. Variation creates growth. Also food is more important then the gym. If you start lifting and don’t increase your caloric intake you will lose weight and muscle mass.
I can hit the gym every day of the week and get sore and feel grwat the next day but if I do 10-20 pushups I’m sore for a week or 2
This is just abaoloutely phenomenal. I had forgotten little things from when I learned this doing a sports science degree. This is a Brilliant refresher, learned a few new things too!! Amazing channep
Uggh, couldn’t get past 40 sec.
Delete the vid and reupload with no loud music overpowering the commentary.
Nice Explanation. I have been doing exercise for long time. Now I understood the internal function of the muscle during exercise. Thank you very much. Could you please share me BMD related videos if you have?
Thank you for this! I’ve been combining hypertrophy and kettlebell sport work and was worried about this. I do them mostly on different days and have had good results. I thought I was just sacrificing some growth. Perhaps I wasn’t. Very exciting news
Of course soreness means growth to that particular muscle group you’re training. Are you dumb or ignorant?
Damn its been a day sincr i got muscle soreness now its hard to make my arm straight
Wow very informative easily explained ♥️ thank you so much sir❤️��
cut out sugars if there is less glucose in your body you will have less lactic acid build up in your muscles make sure to breath lactic acid forms when the muscles burn sugar instead of oxygen
if you have never been to the gymm you have to hit biceps hard with 3 exercises x 5 sets, your muscles will be sore for 1 month lol
What about correlation between muscle soreness to power growth?
The question should be “Does the lack of muscle soreness mean muscle are not growing?” You said muscle that are sore are growing to some extent all you refuted was that some muscles dont get as sore and grow. Basically soreness is not a prerequisite for growth, but if its sore then yes its growing.
Great Video thanks Dr Sandoo. Especially referencing the 4 set minimum concept. A question. Broscience teaches that testosterone is instigated by excercise. But, long periods of excercise maybe 1-2 hours, sees the testosterone falling back, and cortisol taking over as the dominant hormone. So, if one exercised for one hour then stopped, then resumed exercise again 4 hours later, would the cortisol have fully reset to zero,
or what time parameters would you suggest?
I think a major problem that causes confusion is conflating muscle hypertrophy (growth) with muscle strength and maintenance. Most people looking for health and longevity should only be interested in muscle and strength maintenance.
I feel so blessed to have encountered with this channel and I am waiting for much more videos to come.
Great information. I think these videos need to be watched a few times to fully sink in. It can take a while to fully understand the scientific information and then translate it in to an everyday application and a layman’s understanding of it.
Quit swinging your body as you lift the weight. If you can’t, then reduce the weight where you can have better form and increase the reps. Its a bad habit learned way too early in your young game.
When I overtrain, I always had muscle soreness lasting for 2 days. When my training volume is just about right, no muscle soreness. Between the two, the latter worked for my muscle growth. Although legs, biceps and triceps always get sore whether I perform a moderate or high volume training.
We’re the studies that looked at whole muscle growth done on trained or untrained pop.?