What is hypertrophy and how do you achieve it?

Introduction

If you’ve been training for a while or are simply interested in improving your physique, you’ve surely heard about hypertrophy. But… what exactly is it? How do you achieve it? Is it just lifting heavy? In this blog, I explain what muscle hypertrophy is, the keys to achieving it, and the different pathways the body uses to generate muscle growth.

What is hypertrophy?

Muscle hypertrophy is the increase in muscle fiber size, which translates into greater volume and, in many cases, a stronger and more defined appearance. It occurs when the body responds to a stimulus (training) by repairing and strengthening muscle fibers to be better prepared next time. But be careful: it’s not something that happens overnight. It’s a process that requires stimulation, recovery, and proper nutrition.

How do you achieve hypertrophy? Effective hypertrophy requires three pillars:

1. Strength or resistance training with progressive overload: Muscles need a sufficiently intense stimulus to adapt. This is achieved by increasing loads, repetitions, volume, or better controlling the time under tension.
2. Proper nutrition: To build muscle, the body needs sufficient calories and protein. If you eat less than your needs, the body will not be able to generate new muscle tissue, even if you train well.
3. Rest and recovery: Muscle does not grow during training, but rather afterward. Sleeping well, respecting rest days, and avoiding overtraining are essential for progress.

Main pathways to achieve hypertrophy: The body can generate hypertrophy through three main pathways, which ideally combine into a good training plan:

1. Mechanical tension: This is the load that muscles endure during a movement. Training with moderate to heavy weights, while maintaining good technical control, generates significant mechanical tension, which stimulates muscle growth. Example: sets of 6-10 repetitions with good technique and control.
2. Metabolic stress: This refers to the accumulation of metabolites (such as lactic acid) during exercise, which generates a feeling of congestion or “burning.” This type of stimulus also promotes hypertrophy. Examples: sets of 12-20 repetitions, short rest periods, supersets, or dropsets.
3. Muscle damage (controlled): This is the small amount of damage that occurs to muscle fibers when they are subjected to new stimuli. Although not the most important pathway, a certain degree of muscle damage can contribute to hypertrophy, provided it is well managed. Examples: introducing new exercises, controlling the eccentric (lowering) phase, or varying angles.

Conclusion:

Hypertrophy isn’t magic or pure genetics: it’s planned training, proper nutrition, and consistency. You don’t need to train 7 days a week or use expensive supplements. With proper progression, well-chosen exercises, and a consistent diet, anyone can improve their physique. If you want to gain muscle effectively and sustainably, I can help you design a plan 100% tailored to you.