Understanding Muscle Hypertrophy
Muscle hypertrophy refers to the process of muscle growth in response to strength training. It occurs when your muscles adapt to the stress placed upon them during workouts, leading to an increase in muscle size and strength over time. There are two primary types of muscle hypertrophy: myofibrillar hypertrophy, which involves an increase in the size and number of muscle fibers, and sarcoplasmic hypertrophy, which involves an increase in the fluid and energy stores within the muscle cells.
#1 Progressive Overload
To stimulate muscle growth, it's crucial to progressively overload your muscles by gradually increasing the weight, reps, or sets of your exercises over time. This constant challenge forces your muscles to adapt and grow in response to the increased demand
Surge provides a consistent & predictable workout structure that allows you to build muscle and reach your goals by gradually increasing your weight selections overtime. This is progressive overload!
We encourage you to challenge yourself, track your weight selections and increase your weight as you get stronger!
#2 Compound Movements
Incorporating compound exercises such as squats, deadlifts, push ups, chest presses, and rows engage multiple muscle groups simultaneously, leading to greater overall muscle activation and growth.
Surge classes always include these big muscle group, multi joint movements in the first half of the class to give you maximum opportunity for muscle growth.
Remember to choose heavy weights for these types of exercises to really challenge and change your muscles.
#3 Isolation Exercises
While compound movements should form the foundation of your workout, don't overlook the importance of isolation exercises that target specific muscle groups. Incorporating exercises like bicep curls, tricep extensions, and lateral raises can help you address muscle imbalances and ensure comprehensive muscle development.
In Surge we include isolation exercises towards the end of the class to create a balanced workout, target smaller muscle groups, increase muscle pump, (everyone likes to good bicep bump) strengthen joints, and increase hypertrophy.
#4 Optimal Rep Ranges
Research suggests performing a mix of lower-rep, high-weight sets (typically 4-6 reps) and higher-rep, moderate-weight sets (typically 8-12 reps) to target both myofibrillar and sarcoplasmic hypertrophy. This approach ensures that you stimulate muscle growth through a variety of training stimuli.
In Surge, we focus on higher rep, moderate weight sets (8-12 rep range per move) for safety and effectiveness in a group fitness setting .This rep range induces sarcoplasmic hypertrophy. This type of hypertrophy primarily increases the size of the fluid and energy storing elements within the muscle cells, leading to increase in muscle size.
#5 Consistency & Patience
Building muscle takes time and consistency. Stay dedicated, track your weight selections, challenge yourself, and be patient with the process. Try that weight that feels intimidating. You are stronger than you think! Results won't happen overnight, but with persistence and hard work, you will see improvements in muscle size and strength over time.
Conclusion
Achieving muscle hypertrophy is a gradual process that requires a combination of smart training, proper nutrition, consistency, and patience. Surge takes out all the guess work! We incorporate progressive overload, compound and isolation exercises, and optimal rep ranges so you can maximize your muscle growth potential every class.
Remember, consistency is key, so stay committed to your fitness goals, get to a Surge class and enjoy the journey toward a stronger, more muscular you. Feel the Surge!
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