resistance training

There are actually two types of muscular hypertrophy (ie increased muscle mass). They are structural and functional hypertrophy. Stuctural hypertrophy is an increase in the mytochondria and fluid within the muscle cell. This increase results in the muscle cells need for oxygen and is typically induced with higher repetion training with short rest intervals. Functional hypertrophy is an increase in the contractile proteins within the muscle cell. This increase results from a need for more force production from the muscle and is induced by true strength training – heavier weights, less reps, and longer rest times.

Typically, a novice will experience both types of hypertrophy during the first 2-3 months of training, no matter what type of training is being done. After this initial stage, training must become more focused depending on goals.

*Now for my soap box. Personally, I have very little respect for structural hypertrophy, which is your typical bodybuilder style training, which results in "fake" muscle. By "fake" muscle I mean muscles that are big and "look" like they should be strong, but are not. Compare this to someone you does true strength training. He/she may not look very big, but their muscles are more dense and hard, and a hell of alot stronger. Blow-up balloon muscles are like a Mustang that looks awesome on the outside, but has a small 4-banger under the hood. All show and no go!

As far as protein goes, most Americans eat enough protein to gain muscle mass. If you are trying to increase muscle mass, just remember to be in a positive calorie balance (intake more calories than you are burning). If you are worried about taking in enough protein, supplement with a protein shake but don’t make that your sole source of protein. Try to get most of your protein from solid sources- lean meats, beans, nuts, etc.

If you need any more info or guidance, feel free to contact me.