Hypertrophy Training
This is the fancy name given to the type of training that most of you will be training for in the gym. Put simply, hypertrophy is the process whereby the muscles get bigger and hence produce a greater force.
This increase in muscle size is achieved through resistance training and how that training is structured is what ensures you meet your goal. We all know that to achieve the size increases you've always desired you have to work hard in the gym, but how hard? How many reps, how many sets, how often and how heavy should I go?
The answer to this key question in VOLUME or the number of sets multiplied by the number of reps (sets x reps), this is also the easiest way to track resistance training progress. The most important thing to remember is that the reps should be performed with a resistance that allows no more than the stated number of reps in your programme e.g. 10 and not just stopping because the arbitrary number is reached. The resistance must be equal to the task in order for this volume principle to work.
Usually between 3 and 5 sets of 8 to 20 repetitions stimulates the body to adapt with an increase in muscle size and thereby strength. The training needs to be hard and results should not be expected until around the 8-10 week mark.
