Once a word that was only known amongst the bodybuilding community, hypertrophy has become a buzzword throughout the fitness industry. But why should you be doing exercises similar to pro bodybuilders?

What is hypertrophy?

Hypertrophy is a form of training that increases the amount and size of muscle. Usually it is done through using weights such as machines, barbells and dumbbells to place the muscles under tension and bring around muscle growth. That being said, those new to weight training can still build muscle through bodyweight training.

How to Maximise Hypertrophy Training

Set and Repetition Range

Strength training has a higher set range, but lower repetition range and endurance training has high repetitions. Hypertrophy sits somewhere in the middle of these two training modes. Often you will perform anything from 3-5 sets of an exercise, along with 8-12 repetitions.

Tip: To work out what weight is best, you should be able to reach the number of repetitions you’re aiming for, but not be able to exceed 2-3 more repetitions. If you can’t reach the number of repetitions, then the weight is too heavy. However, if you can do 5 more repetitions then the weight is too light.

Time Under Tension

When it comes to hypertrophy training, volume is much more important than intensity. This means that the amount of sets and repetitions of an exercise you perform is more important than the amount of weight you lift.

Unlike strength training where the goal is to shift as much weight as possible, with hypertrophy you want the muscles to grow and therefore will need to find other methods of overloading the muscles that aren't just increasing the weight. One of the best ways to add stress to the muscles is to reduce the tempo of the exercise.

Instead of rushing through the exercise, take your time, pause at the bottom of the movement and then slowly return to the starting position.

Weekly Training

One thing people often ask is how often you should train. The most important thing is that you are hitting each muscle group every week along with adequate rest time. The minimum you should be hypertrophy training per week to get results is 3 days. All full body days so that you are hitting each muscle group a few times a week.

If possible, you can increase your training days to 4-5, that way the muscles will be worked on a more frequent basis and you are more likely to get consistent results.

That being said, rest is equally as important as training. If you do not get an adequate amount of rest then your muscles do not have enough time to recover and repair. You should aim for 1-2 rest days per week. Or choose active recovery these days.

Full Body Hypertrophy Workout

A1: Barbell back squats - 4x8 - 10

B1: Barbell Romanian deadlifts - 3x8 - 10

B2: Dumbbell walking lunges - 3x8 (each side)

C1: Bench assisted dumbbell row - 3x8 - 12

C2: Dumbbell Seated Shoulder Press - 3x8

D1: Push-Ups - 3x10

D2: Plyo Box - 3x8 (each side)

D3: Dumbbell lateral raises - 3x12

Written by guest author Eryn Barber.

Check out our Complete guide to dumbbells

Whether you can commit to 3 or 5 days, hypertrophy training will help to build the size and amount of muscle you have. But you have to be patient. Make sure you stick to a training programme for at least 4-6 weeks if you want results.

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Tags: Equipment > Bars and Weight Plates ; Equipment > Dumbbells ; Exercise Type > Strength ; Misc > Workout