Gym Plans Explained: Hypertrophy
- Key training principles
- How to make your routine more effective
In this series, RYPT examines important training principles in order to make your routine more efficient, enjoyable and effective.
HYPERTROPHY
Chances are that if you undergo a gym plan, you’ll be looking to improve your physique. This can be done in many ways however is most commonly achieved through building lean muscle within a reasonable repetition range.
Between the range of 8 to 12 repetitions is where Hypertrophy is associated. You will build lean muscle without any significant mass (which is a big win for most gym goers).
There are numerous advantages to this repetition range, mainly being that you can lift moderate weights, focus on good technique and also enjoy your workouts without either heavy weights or endless repetitions.
The average gym goer will benefit from such a plan. If you’re workouts consist of an unscripted amount of repetitions and just “going for fatigue” then results will be hard to come by. The weights should be progressive and monitored through the structured use of repetitions. In this case, a maximum of 12 repetitions will generate good results and tangible success by seeing an improvement week on week.
Sets are typically around 4 or 5 to allow the muscles to build up the endurance aspect and lean muscle. A comprehensive gym plan for a beginner (typically associated with Hypertrophy) would be around 45 minutes, three times a week plus a basic level of cardiovascular activity.
Hypertrophy is essentially a consistent building of muscles. This contrasts muscular atrophy which is the loss of muscle due to inactivity; an increasingly common occurrence in today’s society.
Even a basic training plan of body weight exercises at home will help alleviate the symptoms of inactivity. There are numerous exercises to improve your health and a personalised plan is often the best route as a more enjoyable and functional plan can be implemented due to the vast knowledge of a fitness professional.
There are so many more incorporated into personalised training plans just for YOU on the RYPT app.
See what an individualised RYPT fitness planner can do for you today with a trial!
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Ross
Owner RYPT
