top of page

Get Jacked With Science: Empirically Validated Methods of Muscle Hypertrophy

Writer's picture: Triple HelixTriple Helix

 

Image Credit: [1]


Written by Max Mislow ‘28

Edited by Parsa Lajmiri ‘26


How can we maximize gains? This question has challenged the fitness industry for decades. Between exercise technique, nutrition, recovery, and even workout frequency and intensity, there are numerous factors to consider when it comes to muscle growth. Luckily, I’ve sifted through countless research papers and compiled a comprehensive guide that can benefit both beginner and veteran lifters alike. So grab your gym bags, tighten those shaker bottles, and let's dive into the science of swole.

 

Muscular Hypertrophy: The Cellular Blueprint

Muscle hypertrophy (muscle growth) at the cellular level is a balancing act between muscle protein synthesis (MPS) and muscle protein breakdown (MPB). When MPS outpaces MPB, your muscles grow. During resistance training (commonly weightlifting), muscle fibers sustain microscopic tears. To repair the damage, satellite cells located on the surface of the muscles activate, proliferate, and fuse with existing muscle fibers, repairing and reinforcing them [2]. Additionally, resistance training triggers the release of anabolic (growth-promoting) hormones from the pituitary gland, including testosterone, human growth hormone (HGH), and insulin-like growth factor 1 (IGF–1). These hormones further stimulate satellite cell activity and accelerate MPS [2, 3].

 

Training Volume: How Much Is Enough?

Training volume refers to the total amount of work done in a workout, typically measured in sets of repetitions. A common misconception is that you need to spend hours in the gym to see results. Current research suggests otherwise. Recent meta-analyses indicate that total weekly training volume is more important than individual workout length, provided that each muscle group is worked at least twice a week [4, 5]. For beginners (less than one year of training), aim to do 2-3 workouts per week, with 10-15 sets per muscle group per week [4]. For example, if you’re doing squats, performing 10 reps means completing 10 squats in a row for that set. Intermediates (1-3 years of training) should target 3-4 workouts per week, with 12-20 sets per muscle group [4]. Advanced lifters (3+ years of training) should aim for 4-6 days a week, with 16-25 sets per muscle group [4]. Repetition ranges between 5-20 reps per set are effective, and your choice within this range comes down to personal preference. Rest for at least 24-36 hours between training sessions targeting the same muscle group [5].

 

 

Image Credit: [6]

 

 

 

The Art of Technique and Progressive Overload

Good form and weight progression are crucial during workouts [2]. Proper form ensures that the targeted muscle group is being effectively engaged and prevents injury (the ultimate gains killer!). A common mistake, even among experienced lifters, is neglecting the eccentric phase of movements. The eccentric portion occurs when the muscle lengthens (e.g., lowering a weight) while the concentric phase involves the muscle contracting (e.g., lifting the weight). For example, in a bench press, the eccentric phase is lowering the barbell towards your chest, and the concentric phase is pressing it back up. Controlling the eccentric phase and emphasizing a deep stretch places higher force on the muscle compared to the concentric phase [7]. This higher force leads to more microtears, promoting more growth [7]. Additionally, focusing on a slow, controlled eccentric phase is less fatiguing than emphasizing the concentric phase [7].

 

Image Credit: [8]

 

Fuel and Recovery: The Essentials

Proper nutrition is often misunderstood in muscle building. To fuel muscle growth effectively, you need to pay attention to your daily protein intake. Protein is important because it provides the essential amino acids that your body needs to repair and rebuild muscle tissue after exercise. Aim for at least 0.7 grams of protein per pound of body weight each day to maximize muscle growth [9]. Consuming fast-digesting carbohydrates before a workout is also essential, as carbs are your body’s preferred energy source [10]. In terms of  recovery, sleep and proper nutrition are your best friends [11,12]. Recovery methods such as ice baths, foam rolling, and massage guns have little to no scientific backing for muscle recovery effectiveness. In fact, some studies show that cold water immersion after a workout may actually inhibit MPS [12,13].

 

The Road to Consistent Growth

Train smart, train hard, eat well, sleep properly, and progressively overload your muscles with proper technique. Find a training volume and frequency that you can stick to long term, and watch your gains take off.

 

 

 References

  1. Cohen C. British GQ. 2022 [cited 2024 Sep 25]. Why lifting weights is for everyone. Available from: https://www.gq-magazine.co.uk/fitness/article/why-lifting-weights-is-for-everyone

  2. Schiaffino S, Reggiani C, Akimoto T, Blaauw B. Molecular Mechanisms of Skeletal Muscle Hypertrophy. J Neuromuscul Dis. 8(2):169–83.

  3. Krzysztofik M, Wilk M, Wojdała G, Gołaś A. Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. Int J Environ Res Public Health. 2019 Dec;16(24):4897.

  4. Iversen VM, Norum M, Schoenfeld BJ, Fimland MS. No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review. Sports Med. 2021;51(10):2079–95.

  5. Ochi E, Maruo M, Tsuchiya Y, Ishii N, Miura K, Sasaki K. Higher Training Frequency Is Important for Gaining Muscular Strength Under Volume-Matched Training. Front Physiol [Internet]. 2018 Jul 2 [cited 2024 Sep 22];9. Available from: https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2018.00744/full

  6. Eccentric Exercise - Benefits, Examples, How to do? [Internet]. 2023 [cited 2024 Sep 25]. Available from: https://mobilephysiotherapyclinic.in/eccentric-exercise/

  7. Hody S, Croisier JL, Bury T, Rogister B, Leprince P. Eccentric Muscle Contractions: Risks and Benefits. Front Physiol. 2019 May 3;10:536.

  8. Adams A. Strength on a Plate: The Weight Lifting Diet Guide [Internet]. [cited 2024 Sep 25]. Available from: https://blog.nasm.org/strength-on-a-plate-the-weight-lifting-diet-guide

  9. Bosse JD, Dixon BM. Dietary protein to maximize resistance training: a review and examination of protein spread and change theories. J Int Soc Sports Nutr. 2012 Sep 8;9:42.

  10. Henselmans M, Bjørnsen T, Hedderman R, Vårvik FT. The Effect of Carbohydrate Intake on Strength and Resistance Training Performance: A Systematic Review. Nutrients. 2022 Feb 18;14(4):856.

  11. Sousa CA, Zourdos MC, Storey AG, Helms ER. The Importance of Recovery in Resistance Training Microcycle Construction. J Hum Kinet. 2024 Apr 15;91(Spec Issue):205–23.

  12. Radbil S. Recovery Modalities: An Update on the Science [Internet]. PBATS.com. 2018 [cited 2024 Sep 22]. Available from: https://pbats.com/recovery-modalities/

  13. Fuchs CJ, Kouw IWK, Churchward-Venne TA, Smeets JSJ, Senden JM, Lichtenbelt WD van M, et al. Postexercise cooling impairs muscle protein synthesis rates in recreational athletes. J Physiol. 2020 Feb;598(4):755–72.



 

 

Comments


  • Instagram
  • Facebook Social Icon

© 2024 by Triple Helix 

The Triple Helix is Brown University's in-print and online science journal dedicated to reporting scientific and research-based stories to the Brown community and general public.

bottom of page