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Excerpts — Science and Development of Muscle Hypertrophy

Examining the relationship between metabolic stress and muscle growth

The impact of metabolic stress on hypertrophic adaptations is exemplified by blood flow restriction (BFR) training studies. BFR training involves restricting venous inflow via the use of a pressure cuff while training (figure 2.5) with light weights (generally equating to <40% of 1RM), thereby heightening ischemia in the muscle as it contracts.

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Optimized training frequency for muscle hypertrophy

Modulating training frequency is an effective strategy to manipulate volume loads. There appears to be a benefit to higher training frequencies, at least over short-term training protocols. Thus, total-body routines represent an attractive option for maximizing training frequency for each muscle group.

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Determining load according to fiber type

Hypertrophy can be achieved in all loading zones. Low-load training emphasizes metabolic stress and promotes the greatest increases in local muscular endurance, whereas low-repetition, high-load training requires high mechanical tension and enhances the ability to lift heavier loads as a result of greater neural adaptations.

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