Dr. Anne Brady, a kinesiology professor and the department’s director, focuses her research on muscle quality, physical function, and body composition. She dives into the complex science behind muscle hypertrophy and strength. Newer perspectives have shown us that muscle can increase without much corresponding strength gain. This turns conventional ideas about fitness and weight training on their head. This article explores the nuances of muscle hypertrophy, mechanisms of growth, and practical advice for those looking to enhance their physical capabilities.
Muscle hypertrophy, the technical term for an increase in muscle cell size, occurs through two primary types: myofibrillar and sarcoplasmic. Myofibrillar hypertrophy primarily emphasizes the growth of the myofibrils, or contractile units within muscle fibers, resulting in greater strength. On the other hand, sarcoplasmic hypertrophy is an increase in muscle size with no increase in strength.
Dr. Brady explains, “There are two main types of muscle hypertrophy: myofibrillar and sarcoplasmic.” This difference is of the utmost importance for Americans wanting the most bang for their buck from their workouts. Hyperplasia is sought after by bodybuilders looking to increase their muscle mass for cosmetic purposes. Conversely, Olympic weightlifters develop phenomenal levels of strength without increasing their weight class due to their specialized muscle makeup.
Surprisingly, strength can increase without associated muscle growth. Dr. Brady emphasizes the fact that muscles can grow without excessive soreness. This implies that the relationship between muscle soreness and hypertrophy is not as straightforward as it’s been made out to be. She wants to underscore that muscle adaptation is complicated. She importantly points out that a lot of muscle damage can happen with little muscle growth.
One of the most important stimuli to muscle hypertrophy is mechanical tension. Dr. Brady emphasizes this point by stating, “The best evidence now suggests that the primary driver of muscle hypertrophy – the technical term for an increase in size of the muscle cells – is mechanical tension.” This is due to tension created through heavy loading, which is key to stimulating myofibrillar hypertrophy.
In addition to mechanical overload, metabolic stress is a key driver of muscle hypertrophy. This is the feeling of “burn” that people tend to experience during a high-intensity exercise session. Dr. Brady goes on to describe how only the right amount of high tension plus metabolic stress equals greatest muscle growth. She suggests focusing on increasing the weights you’re lifting over the course of weeks or months. This strategy can allow you to make both strength gains and modest improvements in muscle size.
If you’re lifting, Dr. Brady recommends you take resistance training close to failure. You can do this in any repetition bracket, just ensure that the final few repetitions are challenging. This method not only helps to guarantee that a muscle is being sufficiently stimulated, but maximizes muscle-building strength and muscular adaptations.
Dr. Brady warns against getting too obsessed with the minutiae of training regimens. “I coach women in midlife and always tell them not to major in the minor,” she states, emphasizing the importance of focusing on substantial training principles rather than trivial aspects that may not yield significant results.
The implications of these findings are not reserved strictly for elite bodybuilding and powerlifting communities. Athletes such as gymnasts exemplify this excellent point — strength isn’t about weight. They will sometimes destroy bodybuilders in certain movements because those bodybuilders only train for muscle growth.