Fitnesstalk with Merve – hypertrophy training

Merve

Muscle Hypertrophy means muscle growth. If you want to know, how to gain muscle effectively, keep reading this interesting interview with personal trainer Merve.

What exactly is hypertrophy?

Hypertrophy basically means training for growing muscle mass. There are three types of training: maximal power, hypertrophy and strength endurance training. Hypertrophy works muscle fibers type two.

How does a typical workout plan look like?

First of all, muscles are splitted into groups to ensure that there is enough time to recover for them.
In between your training days, this rest is very important. Let’s say you work muscle group A on day 1 and muscle group B on day 2. After these two training sessions, you take a day off for muscle recovery and then start over again.

When it comes to sets and reps, you normally never do more than 12 reps per set, 8 to 10 reps are optimal for mucle growth and more than 25 sets in one workout session.
As a warm up, I recommend doing one set without weights to prepare muscles and joints for what is to come. Aim for about 15 to 20 reps for this warm up set. Then start your actual training, doing three to four sets with eight to ten reps.

If I’m just starting my fitness journey and I want to build muscle, should I do hypertrophy training then?

Beginners should always start with strength endurance training until they are able to perform all exercises correctly. After about for weeks, they can transition into hypertrophy training to stimulate muscle growth even more. Hypertrophy training for beginners can lead to very sore muscles and slow recovery and it is so important to perform movements safely and correctly before upping weights. Otherwise, this type of training can do more harm than good.

Who would you recommend using this style of training?

I think, especially woman can benefit from hypertrophy because they are able to tone and define their bodies. They will gain strength und muscles will be more visible – but don’t worry that doesn’t mean that you’ll immediately look like a bodybuilder! Woman have too little testosterone to achieve such a look.
All in all, hypertrophy training is a win-win-thing. The body will look more toned and lean and having more muscle mass also means burning more calories.

To get maximum results, how would you combine diet and training?

To get the most out of your workouts, I have a protein shake immediately after my workout. If you are trying to lower body fat percentage, I’d choose a shake low in carbs and with 0g sugar – according to my experience that works best.

The day before leg day, I load with carbs to provide my body with energy for an intense leg day. Apart from them, my diet always stays the same.

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