Hypertrophied - what is it? Meaning, synonyms and sentences

Bodybuilding educational program: what is muscle hypertrophy. Find out what loads will help you build big muscles and increase your strength!

The term "hypertrophy" in the world of bodybuilding refers to the growth of overall muscle mass or a specific muscle group due to an increase in volume and number of cells. It is muscle hypertrophy that attracts most male visitors to the gym, because without muscle growth it is impossible to increase strength and overall muscle mass.

Muscle hypertrophy has many benefits: developed muscles, stable weight, strong bones, no blood pressure problems and perhaps (it all depends on you, dear bodybuilders), even good health. In addition, developed muscles ensure high metabolism and good recovery after training.

The main mechanism for increasing muscle mass is hypertrophy, which is caused by light and heavy work. More than one generation of athletes has been arguing about what causes greater hypertrophy - small or large loads.

From this material you will learn key data about muscle growth: which loads affect the growth of strength, and which ones affect the increase in mass.

Bodymaster.ru recommends Training Plans:

Load is measured as a percentage of your 1RM (one rep max). Muscle fiber hypertrophy is best produced by lifting weights that are approximately 85% of 1RM at or near muscle failure.

Although the greatest muscle gains are seen with moderate loads, use high and low loads to maximize your potential and build huge muscles. This is due to the division of hypertrophy into two different types - myofibrillar and sarcoplasmic, characteristic of different training sessions with different muscle loads.

Hypertrophy of the first type occurs due to a direct increase in muscle fibers, the second type - due to an increase in the nutrient fluid surrounding these fibers.

The muscles obtained as a result of these two types of hypertrophy also differ accordingly: with myofibrillar hypertrophy, lean and “toned” muscle mass is formed, and with sarcoplasmic hypertrophy, the athlete receives bulky muscles.

While you can't completely isolate one type of muscle hypertrophy from another, there are still specific ways to achieve each.

Physiological hypertrophy

Let's say you want to build biceps in your arms and increase muscle strength. To achieve this, you begin a special program that includes lifting weights. After a few weeks, your biceps have become larger and you are much stronger than before. What's happened? Lifting weights caused an increase in muscle load, which stimulated the process of cellular adaptation. This type of hypertrophy is normal and expected, accompanied by normal structural changes in the muscle and an increase in muscle strength and functionality.

Physiological hypertrophy can also occur in the heart as workload increases. This can be seen in athletes who regularly participate in intense training. In this case, hypertrophy of individual cells leads to increased muscle mass, as well as increased cardiac function and increased endurance. It is important to note that physiological hypertrophy is reversible, so when exercise becomes less intense or stops, the hypertrophied (in our case, enlarged) organ returns to its normal (original) size.

Myofibrillar muscle hypertrophy

This is an increase in the number, size and density of muscle structures such as myofibrils, which make up the contractile apparatus of muscle cells. Due to the increase in contractile tissue, this muscle growth is accompanied by an increase in strength. Powerlifters primarily strive for this type of hypertrophy.

Fast muscle fibers that perform high-speed movements are most predisposed to myofibrillar hypertrophy. These muscle fibers are characterized by great or explosive strength, but fatigue quickly.

The source of nutrition for fast fibers is glycogen and creatine phosphate, the reserves of which are depleted within 10-12 seconds of muscle work. That is why in training for myofibrillar hypertrophy, muscles require recovery for 2-3 minutes or more.

Types of muscle hypertrophy

There are two ways to hypertrophy skeletal muscle fibers.

1. Myofibrillar hypertrophy. At its core, it is an increase in muscle tissue density. In particular, the size of the core increases, and therefore the overall increase in muscle tissue is not noticeable. However, due to an increase in myofibril density, strength indicators significantly increase. This type of hypertrophy can be achieved through low-volume training at the limit of possibilities. Since it is myofibrillar hypertrophy that directly affects strength indicators, those muscle groups that are accustomed to prolonged low-intensity loads - in particular, the legs - are best affected by it.
2. The second type of hypertrophy is well known to bodybuilders. This is sarcoplasmic hypertrophy. Sarcoplasmic muscle hypertrophy is an increase in the volume of individual cells without increasing their actual strength. How does this help in sports? Firstly, it changes the angle of contact of the levers, which in turn indirectly, but still increases the contraction force. Secondly, it increases the endurance of muscle fibers. Thanks to this factor, bodybuilders can perform a significantly greater amount of work in training compared to powerlifters. And CrossFitters are even more so.

Interesting fact: since the pectoral and other muscles look much more beautiful with sarcoplasmic hypertrophy, bodybuilders strive for this type of growth. Other weightlifters are skeptical about this increase in volume and call such muscles “empty muscles.” And this is true because bodybuilders, although they increase overall functionality, do so at a much lower efficiency rate than powerlifters who strive for myofibrillar hypertrophy.

Bodymaster.ru recommends Fitness Trainers:

It is recommended to plan the frequency of training taking into account complete muscle recovery and exit during the supercompensation period.

Recommendations for myofibrillar hypertrophy

What to do to make muscles grow specifically of the myofibrillar type of hypertrophy? It is recommended to work with heavy weights and low repetitions so that the working muscle receives the signal that it needs to get bigger. Use weights around 80% of your 1RM, increasing it regularly.

To make your muscles grow faster, follow these guidelines:

1. A standard diet for gaining muscle mass may not be suitable if you want to stay in the same weight category.
2. Taking creatine and pre-workout supplement.
3. Train with medium-heavy weights at a high tempo, varying the speed from one session to the next to prevent muscle adaptation and maintain hypertrophy, in which case aerobic exercise may not be included in the program.
4. Frequency of training for myofibrillar muscle hypertrophy: 3-5 times a week, excluding aerobic exercise.
5. Particular attention to rest periods: you will need 3-5 minutes to completely restore the creatine phosphogen depot; the duration of your workout can increase to 1.5-2 hours (due to long rest between approaches)

Example of a basic lifting workout:

Rules for training for hypertrophy

The total number of sets (approaches) per muscle group should be in the range from 10 to 15 - that is, it is enough to perform 3-4 exercises for 3-4 approaches. While providing sufficient load on the muscles in these sets, increasing the number of sets (or increasing the number of exercises) will not provide an additional increase in the effectiveness of hypertrophy training.

In addition, since during strength training the energy reserves in the working muscle are consumed in 10-12 seconds (which is why a low number of repetitions is recommended), the muscles need time to fully recover. Always make sure that the rest pauses between sets of the exercise are at least 45-60 seconds. Among other things, regularly use active recovery techniques.

Sports supplements for muscle growth

Let us remind you that the key fuel for muscle fibers is fast sources of energy - primarily creatine phosphate, BCAA amino acids and glycogen³. That is why additional intake of creatine, sports protein and maltodextrin before training, as well as BCAA amino acids during, helps muscles grow faster and makes hypertrophy training more effective.

A role is also played by the fact that muscle hypertrophy is physically impossible with a low calorie daily diet and necessarily implies following a hypercalorie diet for muscle growth. In other words, to gain mass, an athlete with a current weight of 80 kg needs to consume at least 2500-3000 kilocalories daily, and about 1000 of these calories in the period 3-4 hours before and after hypertrophy training.

***

Muscle hypertrophy is the process of growth of muscle fiber and the surrounding nutrient fluid (sarcoplasm). There are two distinct types of hypertrophy. During strength training, they act synergistically, but with a greater emphasis on myofibrillar hypertrophy of fast muscle fibers. The training strategy for hypertrophy is basic exercises and heavy working weights.

Scientific sources:

1. Hypertrophy and Muscle Growth, source
2. Muscle Growth: Why, And How, Does A Muscle Grow And Get Stronger, Casey Butt, Ph.D., source

Basic training

DAY 1
DAY 2

DAY 1

DAY 1

DAY 2

Squats

• 3 sets of 5 reps
• Body part: Quadriceps Equipment: Barbell

Bench press on a horizontal bench

• 3 sets of 5 reps
• Body part: Chest Equipment: Barbell

Deadlift with a barbell on straight legs

• 3 sets of 5 reps
• Body part: Hamstrings Equipment: Barbell

Squats

• 3 sets of 5 reps
• Body part: Quadriceps Equipment: Barbell

Standing overhead press

• 3 sets of 5 reps
• Body part: Shoulders Equipment: Barbell

Bent-over barbell row

• 3 sets of 5 reps
• Body Part: Press Equipment: Barbell

How to prevent atrophy

Because muscle atrophy can also occur in old age, it is important to know ways to prevent muscle wasting.

The best advice is to lead an active life. Lack of physical activity is one of the main factors contributing to muscle atrophy. Therefore, play more sports, do strength training at least 2 times a week, swim, dance, run, walk with your pet in the park. It's important to move more often!

Another important tip is to eat right. Eat natural foods. This will not only help keep your muscles healthy, but also the rest of your body.

Sarcoplasmic muscle hypertrophy

The second type of hypertrophy is an increase in sarcoplasm and other non-contractile proteins (particularly mitochondrial) in muscle cells.

Hypertrophy of this type occurs due to an increase in the metabolic reserves of muscle cells: glycogen, creatine phosphate, myoglobin and nitrogen-free substances, and the thickening of the capillary network as a result of training causes a slight increase in the volume of muscle fibers.

Slow-type muscle fibers are most predisposed to sarcoplasmic working hypertrophy. Slow-twitch muscle fibers are named for their slow speed, but they can perform long periods of continuous work. Muscular sarcoplasmic hypertrophy has little effect on muscle growth, increasing the overall endurance of the body.

Achieving this type of muscle hypertrophy is a consequence of lifting light weights with high repetitions. This type of growth, although not accompanied by any increase in muscle strength, is the main reason why bodybuilders are more muscular than strength-training athletes.

You get voluminous, pumped up muscles while keeping your strength levels at the same level.

Excellent sarcoplasmic type training programs are for bodybuilders and martial arts athletes. Speed ​​and endurance training are used in both striker training and more common CrossFit training.

Recommendations for sarcoplasmic hypertrophy

Sarcoplasmic hypertrophy is promoted by:

1. Rest no more than 1-3 minutes to maintain a high level of intensity.
2. Taking proteins, BCAA, gainer, creatine, test boosters.
3. The number of repetitions per set is 6-12. More is not advisable, since with 15-20 repetitions it is almost impossible to use heavy weight, and, therefore, the total load on the working muscle will be less.
4. Training up to 1 hour.

An example of a suitable program is presented below.

What is muscle hypertrophy?

Muscle hypertrophy is the process of increasing the mass and volume of a specific group of skeletal muscles. The opposite process, atrophy, is associated with muscle loss. In fact, hypertrophy of muscle fibers is the main goal in bodybuilding, since the goal is precisely the visual increase in muscle mass. Increasing strength indicators is only a secondary goal of training.

Strength training with heavy weights is muscle hypertrophy training. A striking example of such training is a basic mass program, which involves the use of multi-joint basic exercises, working with high weights and in the lower limit of repetitions (about 5-8). At the same time, training with light weights and high repetitions is pumping training.

Hypertrophy itself is divided into two types - myofibrillar and sarcoplasmic. The first is achieved by increasing the volume of muscle fiber cells (while the actual number of cells remains virtually unchanged), the second is achieved by increasing the nutrient fluid surrounding this fiber. In simple terms, the first affects strength, the second affects the volume of muscle fibers.

Types of muscle hypertrophy

Myofibrillar muscle hypertrophy is an increase in muscle fibers due to an increase in the volume and number of myofibrils. Sarcoplasmic hypertrophy is an increase in muscle fibers due to a predominant increase in the volume of sarcoplasm. Hypertrophy of this type occurs due to an increase in the content of mitochondria in muscle fibers, as well as creatine phosphate, glycogen, myoglobin, and so on.

The muscle gained by an athlete as a result of different types of hypertrophy (and different types of training) is fundamentally different from each other. Myofibrillar hypertrophy is characterized by “lean” and toned muscles, while sarcoplasmic hypertrophy is characterized by more voluminous and “pumped up” muscles. The processes of muscle growth in bodybuilding are primarily focused on the processes of sarcoplasmic hypertrophy.

Circuit training for sarcoplasmic muscle hypertrophy

The programs are executed in a circle.
The number of repetitions in sets is until failure. Number of laps - 4. Rest between laps for 1-2 minutes. Bench press on a horizontal bench

• 4 sets of max reps
• Body part: Chest Equipment: Barbell

Bent-over barbell row

• 4 sets of max reps
• Body Part: Press Equipment: Barbell

Seated barbell press

• 4 sets of max reps
• Body part: Shoulders Equipment: Barbell

Standing dumbbell lateral raises

• 4 sets of max reps
• Body part: Shoulders Equipment: Dumbbells

Bent-over dumbbell raises

• 4 sets of max reps
• Body part: Shoulders Equipment: Dumbbells

Bent over one arm triceps extension

• 4 sets of max reps
• Body part: Triceps Equipment: Dumbbells

Seated dumbbell curls

• 4 sets of max reps
• Body part: Biceps Equipment: Dumbbells

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Let's summarize the training qualities and repetition range to trigger myofibrillar or sarcoplasmic hypertrophy.

To the beginner’s question: “What does it take for muscles to grow at a certain level of hypertrophy?”, there is only one answer - you need to do basic training. No matter how many reps or loads beginners use, they will still notice huge gains in strength with little muscle hypertrophy.

Muscle hypertrophy training

As you already understood, in order to develop the maximum amount of muscle mass, you need a variety of training aimed at working out all (two) types of fibers. For the most part, a typical bodybuilding workout is aimed mainly at hypertrophy of fast-twitch (white) fibers, while red fibers are practically not injured in it.

Well, because... The proportion of MS fibers in the human muscle structure is large, then using specific training (specifically for the hypertrophy of red fibers), you can achieve a significant increase in muscle mass.

When performing high-intensity exercises, hypertrophy of MS fibers is almost impossible to achieve, because There is no accumulation of free creatine in the muscles. For their training, isotonic exercises are best suited, i.e. those in which the muscle is constantly tense, and its length changes depending on the magnitude of the burden. An example of such exercises is working with free weights in strength machines (including the Smith machine).

When performing such exercises, the following rules must be observed:

• slow and controlled nature of movements;
• work with medium and near-medium weights ( 40-60% of the one-time maximum);
• constant muscle work without relaxation (“pump” mode);
• work in the approach until complete muscle failure;
• a large number of sets ( 4-6 ) and their duration ( 60-90 sec);
• use of supersets.

So, let’s look at an example of a specific strength training for hypertrophy of the MS fibers of the legs. A basic exercise for the simultaneous development of a large number of muscle groups in the legs is a squat with a barbell on the shoulders. To influence the red fibers specifically, it is necessary that squats be performed at incomplete amplitude, i.e. The legs (at the top point) should not be completely straightened, but it is necessary to squat (the bottom point) strictly less than an angle of 90 degrees. The movement is performed slowly, but without rest points, i.e. the muscle is in constant work, like a pump.

Three sessions of 30 30 between sets ( 10 minutes between series). The weight of the weight is 30-50% of the one-time maximum. You should feel a “killer” burning sensation in your muscles in the last seconds of the last approach in each series.

It is necessary to keep in mind that the largest number of MS fibers are located in the muscles of the legs, abs and back, so these muscle groups need to be given the closest attention if you want to achieve hypertrophy of the red fibers. Rest between training on MS fibers of the same muscle group should be 3-4 days. After they have passed, you can bomb the target group again. Training of other muscle groups follows approximately the same scenario.

At the very beginning, we talked about two types of muscle hypertrophy, so, in addition to the scenario described above, you can also conduct training aimed at increasing the number of myofibrils and sarcoplasm.

Myofibril hypertrophy training

The concept of such training states that strength work with a weight of more than 80-85% of the one-repetition maximum is necessary. The number of repetitions per set is 6-7 , rest between them for about 3 minutes.

This type of training (with relatively heavy weights) will provide myofibrillar hypertrophy. The main idea of ​​this type of hypertrophy is that the heavier the weight, the more fibers are involved in the work, and the more microtrauma they receive.

Note:

When the number of repetitions is 3-5 (or lower), neuromuscular adaptation to the load occurs, which only develops the strength of the athlete.

Training for sarcoplasmic hypertrophy

To develop this type of hypertrophy, endurance training is necessary. The weights used here are 65-70% of the one-time maximum, the number of repetitions is 12-15 , rest between sets is 60-90 seconds. With this type of load, a very rapid depletion of the body’s energy resources and, along with them, the muscles occurs.

“Endurance” training differs from strength training in the amount of time spent under load, and it should be more available for the expenditure of energy reserves. The main “fast-depleting” energy sources are creatine phosphate and ATP (enough for 8-10 seconds). When they are used up, the body switches to glycogen reserves. It turns out that the time under load in “endurance” training should (at a minimum) exceed 10 seconds, i.e. a series of supersets and slow repetitions are what is necessary for sarcoplasmic hypertrophy.

Reading these lines may raise a completely reasonable question: “why can’t I achieve both types of hypertrophy at the same time?” Why, you can. And to do this, you need to get acquainted with such a concept as periodization or cycling - this is a way of organizing classes in bodybuilding, which involves periodically changing the training methodology.

There are three types of cycling:

• microcycle – about 7 days;
• mesocycle – several weeks;
• macrocycle – several months/years.

The most common option for most gym goers today is mesocycles. Those. The work program is designed for 8-10 weeks, then it changes. This is a rather primitive approach, because it is quite difficult to maintain an increase in working weight (from training to training) over several weeks or even months.

The most preferable from the point of view of hypertrophy of both types of fibers is the use of short microcycles, for example:

• first week – strength training;
• second week – endurance and strength training.

This breakdown will allow you to constantly shock your muscles and overcome stagnation in the progression of working weights. Those. the muscles simply do not have time to get used to one load before they are immediately “slipped” into a completely different type of activity.

For example, a cyclic diagram might look like this:

• first week - 3-4 strength training;
• second week - 4-5 endurance workouts;
• third week - recovery phase, 1-2 complex workouts for all muscle groups.

Confirmed scientific data also speaks in favor of periodization. For example, over 12 weeks of linear training, athletes' strength increased by 15% , and over the same time, but with periodization, strength increased by 24% .

Well, that’s all, actually (really :)). So, we have covered all the issues on the topic of muscle hypertrophy, now we just have to summarize some results.

How to increase strength

The increase in strength is largely a consequence of neural adaptation, as untrained individuals may have difficulty activating their motor system.

However, to pump muscles over a long period of time and achieve progress, it is necessary to use progressive overload.

Simply put, if you want to keep growing, the weight you use must increase. This is true no matter what reps or load you use today.

Increasing the maximum weight used for both high and low repetitions should be the ultimate goal of any cir training program, as it is the best way to ensure continued progress.

Don't forget about the right supplements:

Glucosamine and chondroitin	Fills joints, ligaments and tendons with essential substances for prevention or recovery after injury
BCAAs	Allows muscle fibers to recover faster and provides building material for the growth of lean muscle mass.
Creatine	Participates in energy metabolism in muscle and nerve cells. Widely used to increase strength, muscle mass and short-term anaerobic endurance.
Multi-component protein	It is a source of protein of different origins, which allows you to diversify the amino acid composition and make it more unique. Building material for muscles.
Vitamin-mineral complex	During intense physical activity, vitamins and minerals are consumed by the body faster. They are also responsible for protein synthesis and are the engine of metabolic processes.

Sarcoplasmic hypertrophy. Practicing Sarcoplasmic Hypertrophy

True sarcoplasmic hypertrophy is a hypertrophy of sarcoplasmic proteins, which occurs at a relatively slow pace of exercise in a large volume, under hypoxic conditions. Why? Because explosive technique, high weights and low volume lead to myofibril hypertrophy, and the absence of hypoxia leads to mitochondrial hypertrophy. Such conclusions, for example, can be drawn from McDougall's 1982 study, in which, after 6 months of “bodybuilding training,” previously untrained people achieved almost the same muscle volume as trained powerlifters by increasing sarcoplasm. At the same time, there are studies that show that hypoxia only promotes increased synthesis of myofibrillar proteins and has no effect on the synthesis of sarcoplasm. Most likely, this is due precisely to the diverse composition of the sarcoplasmic reticulum.

And yet, it is impossible to draw clear conclusions about what exactly leads to sarcoplasmic hypertrophy, since this requires cutting out a cubic centimeter of muscle before and after training, which, of course, is impossible in vivo. But, based on the available scientific and speculative data, we can conclude that classical volume training is responsible for the increase in sarcoplasm, which, however, cannot be considered the only correct training method, at least for those who do not use steroids. Why? Because the functional significance of sarcoplasm is to provide energy to myofibrils, and therefore, sarcoplasmic hypertrophy is caused by hypertrophy of the myofibrillar apparatus. So everything said above is quite another confirmation of what should be done in proportions: 3-4 months of high-intensity training for myofibril hypertrophy and 1-2 months of high-volume training for sarcoplasmic hypertrophy.

Powerlifting Supplements

VPLAB Nutrition | Glucosamine Chondroitin?

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The daily dose is 2 tablets, which are recommended to be taken with meals, and not forgetting to drink plenty of water.

Heavy training overloads joints and ligaments; moreover, with age, the synthesis of glucosamine and chondroitin deteriorates, and such an important element as MSM (methylsulfonylmethane - a natural source of sulfur) enters the body in negligible quantities. Chondroitin and glucosamine play a vital role in the restoration of connective tissue, improve the shock-absorbing properties of cartilage, and increase joint mobility.

MSM is a source of sulfur, biologically available to the body, a component of the proteins that make up all connective tissues. The trace element reduces inflammation, accelerates the synthesis of collagen proteins and helps maintain healthy joints.

VPLab took care of you and released a product that includes salts of all three important elements - chondroitin, glucosamine and MSM. The listed ingredients in combination have a synergistic effect, complementing and enhancing each other’s effect.

The product is ideal for the prevention of diseases of connective tissue, joints and ligaments, and will also become an effective addition to the complex of therapeutic measures for the treatment of diseases of the musculoskeletal system.

Contains high concentrations of active ingredients; Helps increase joint mobility; Ideal for the prevention of diseases of connective tissue, joints and ligaments; Reduces inflammatory processes; Accelerates the regeneration of cartilage tissue;

Olimp Sport Nutrition | BCAA Xplode?

• Contains all the most popular amino acids for the restoration and growth of muscle tissue. Composition of high quality branched chain amino acids (leucine, valine, isoleucine) in a 2:1:1 ratio, enriched with L-glutamine and vitamin B6.
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Recommendations for use: 1-2 servings per day - before meals or before and after training or before bed. Recommendations for preparation: 10 g of powder (25 scoop units), dissolve in 200 ml of water. Take immediately after preparation.

The complex stimulates protein synthesis, increases muscle endurance, protects muscles from destruction by cortisol, burns fat, increases glutamine levels in muscle tissue, and strengthens the immune system. Olimp Sport Nutrition "BCAA Xplode Powder" are amino acids with an atypical branched structure. These include leucine, isoleucine, valine. Anyone who has taken BCAAs will confirm: they work! BCAA also suppresses the secretion of cortisol and reduces muscle pain. The obvious anabolic effect of BCAAs, as scientists assumed until recently, is explained by the fact that all three amino acids are active participants in protein synthesis. Moreover, leucine plays a “command” role. It signals the start of the construction of new protein inside the muscle cell.

Olimp Sport Nutrition | Creatine Monohydrate?

• Creatine is an essential substance in muscle cells in the form of creatine phosphate. Taking a creatine complex helps increase energy production by cellular mitochondria, positively affecting the athlete’s endurance, strength and muscle tissue growth.
• Category: Creatine powder More about the category

Dissolve 1 serving (5 g) in 150-200 ml of water or your favorite drink.

Increased muscular work, requiring maximum energy release, is accompanied by increased consumption of creatine phosphate as the most important energy source for the muscular system, as a result of which the body's need for creatine during physical activity increases significantly! In addition to increasing endurance during training, creatine helps increase muscle size. Creatine from Creapure is used.

Weider | Protein 80 Plus ?

• Quadruple protein mixture with high biological value. Contains 4 types of protein: milk protein isolate, casein, whey, egg albumin. Each of these proteins has its own absorption rate, which contributes to a constant and uniform supply of amino acids into the blood.
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You need to stir 30 g of powder in 300 ml of milk or water. Take 3 times a day. In the morning, before and after training.

The drug provides peak amino concentration within the first 60 minutes after use and maintains it for 5 hours. Therefore, muscles quickly grow and recover, while the athlete’s strength and endurance increases. This protein shake is designed as a nutritional supplement to increase the amount of protein in your daily diet. Ingredients: calcium caseinate, whey protein concentrate, milk protein isolate, dried egg white, flavoring, thickener: guar gum; sweeteners: acesulfame K, aspartame; calcium carbonate, antioxidant: ascorbic acid; vitamin B6. Contains a source of phenylalanine. Contains lactose. May contain trace amounts of gluten and soy.

Energy value of one serving (per 300 ml of water): 112 kcal. Nutritional value per serving (per 300 ml of water): fat 0.5 g, carbohydrates 2.3 g, protein 25 g.

Energy value of one serving (per 300 ml of milk 1.5% fat): 256 kcal. Nutritional value per serving (per 300 ml milk 1.5% fat): fat 5.3 g, carbohydrates 17 g, protein 35 g.

BioTech | Vitabolic?

• Vitabolic is a complex multivitamin and mineral formula designed for athletes.
• Category: Vitamin-mineral complex More about the category

1 tablet per day (after meals, preferably during breakfast), washed down with water

The ratio and quantity of active ingredients in Vitabolic have been specially formulated to meet the needs of athletes. The increased content of vitamin B gives an additional boost to muscle development. As your physical activity increases, you need Vitabolic to keep your workout levels high to help your muscles recover from your workout and build muscle mass from the nutrients you consume.

The drug has a high content of: - B vitamins: B1, B2, B3, B5, B6, B9, B12 - calcium, magnesium, potassium, which contribute to normal muscle function - zinc, which maintains normal levels of hormones in the blood

Nutritional supplements should not replace a balanced, varied diet and a healthy lifestyle.

Ingredients: (in addition to those listed): microcrystalline cellulose, stearic acid and magnesium stearate, treated with ionizing radiation. No artificial colors or preservatives.

Sports nutrition recommendations are indicative only. Before purchasing, we recommend that you consult with a specialist in the store.

Sarcoplasmic hypertrophy

Sarcoplasmic hypertrophy is an increase in the volume of non-contractile fluid in muscle cells, sarcoplasm. This fluid makes up 25–30% of the total muscle volume. Thus, the total muscle area increases, but the muscle fiber density per unit of measurement decreases and there is no increase in muscle strength. (2) Hypertrophy of this type is usually the result of high-repetition, “bodybuilding” training. (3)

One of the main problems in training strength athletes (American football players, baseball players, basketball players, wrestlers and even powerlifters), in my opinion, is too much emphasis on exercises with 10-15 repetitions per set. This kind of training has a place in terms of training athletes, but it needs to be given less attention. For example, linemen (in American football, these are the big guys who stand on the line and have to break/prevent players from breaking through) need to bulk up so they don't get kicked all over the field. The high-rep “bodybuilding” approach can be very helpful during the season to prevent muscle loss, as well as for regaining lost mass after the playing season ends. There is also scientific evidence that it is easier to make large muscles strong in the future if you start training for strength. The main thing to remember is that this type of hypertrophy has nothing to do with explosive strength and movements such as punching, running, throwing, jumping or maximizing force in one movement. This is why bodybuilders who work primarily on type IIA fibers and gain growth in the non-contractile components of muscle (sarcoplasmic volume, capillary density and mitochondrial growth) are not the fastest or strongest athletes in the world. This is despite the fact that they have, on average, more muscle than any other athlete! I believe that in this kind of hypertrophy, form trumps function.

How to emphasize mass

Unless you're a competitive bodybuilder, you need a balance between bulking up your muscles and increasing your strength. This result can be achieved with a moderate number of repetitions: you get the greatest muscle growth as with sarcoplasmic hypertrophy and at the same time develop your strength.

In addition, you train your body to lift heavy weights for an extended period of time.

Too many bodybuilders are under the misconception that they need to lift heavy weights with low reps to build muscle and light weights with high reps to burn fat. At the same time, in recent decades, fitness authors have been actively developing another point of view. In their opinion, differences in training do not play a special role. The strength of a muscle is directly dependent on its cross-sectional area, which means that any strength load will lead to hypertrophy of both types of muscle mass equally.

Ignorance of how a person’s muscles grow depending on weights can negate the results of long workouts in the gym. Lifting only light weights in combination with dieting during competition is a sure way to reduce muscle mass, and lifting heavy weights in the off-season risks missing out on potential muscle hypertrophy.

Sports nutrition will help speed up the process of gaining muscle mass:

Whey Protein	The most popular protein supplement for muscle growth. The main source of this protein is whey.
Creatine	Participates in energy metabolism in muscle and nerve cells. Widely used to increase strength, muscle mass and short-term anaerobic endurance.
BCAAs	Allows muscle fibers to recover faster and provides building material for the growth of lean muscle mass.
Arginine	Flushes lactate out of muscle fiber and increases performance during training. Acts as a nitrogen donor before muscle growth.
Glutamine	An essential amino acid that is part of protein and is necessary for muscle growth and support of the immune system.

Hypertrophy training

Physical tension of the muscles during training and the creation of specific stress is the key to triggering hypertrophy and muscle growth processes - this is why it is important to use heavy working weights in the exercise and constantly increase the complexity of the workout. Otherwise, the muscles will quickly adapt to the load and stop undergoing hypertrophy.

Note that white type muscle fibers respond better to myofibrillar hypertrophy, while red ones respond better to sarcoplasmic hypertrophy. In fact, strength training with added weight develops fast muscle fibers, while developing slow muscle fibers will require static exercises, stretching and yoga. In addition, slow-twitch muscle fibers develop faster in long-distance runners.

Myofibrillar Hypertrophy: Muscle Strength

Myofibrillar hypertrophy involves the growth of muscle fibers and an increase in muscle strength with a moderate increase in volume. The necessary training strategy is basic exercises with heavy working weight and a small number of repetitions (3-6) in each exercise.

The key to myofibrillar hypertrophy is to use the maximum working weight in the exercises (about 80% of the weight of one maximum repetition) and constantly progress and increase this working weight. Otherwise, the muscles will adapt and stop growing².

Workouts for myofibrillar hypertrophy:

• Strength training
• Weightlifting
• Powerlifting

Sarcoplasmic hypertrophy: muscle volume

Sarcoplasmic hypertrophy involves an increase in muscle volume by increasing the capacity of muscle energy depots (sarcoplasm). Increasing muscle strength is not the main thing. Training strategy - moderate load, high number of repetitions (8-12) and sets.

Examples of sarcoplasmic hypertrophy are endurance training (marathon running, swims) and pumping (performing strength exercises with medium weights and high repetitions). Most often, pumping is used to increase muscle volume without increasing strength.

Training for Sarcoplasmic Hypertrophy:

• Crossfit
• Middle and long distance running
• Swimming

Mass Gaining Supplements

VPLAB Nutrition | 100% Platinum Whey ?

• Produced using the most advanced technologies and meets all international quality standards. This is a unique product that combines premium whey protein and great taste for the first time.
• Category: Whey Protein More about the category

Application: 1-3 servings per day. On training days, use after training. Preparation: mix 30 g of powder (2 scoops) with 250-300 ml of water or skim milk

The combined mixture of two whey proteins in VPLaboratory 100% Platinum Whey helps to quickly launch recovery processes in muscle cells, provoking the growth of quality mass and blocking catabolism. Key features of 100% Platinum Whey: - superior combination of microfiltered isolate and ultrafiltered 100% whey protein concentrate; - excellent refreshing taste, even when cooked in water; — high content of essential amino acids and BCAAs; — the fastest possible absorption of nutrients; - low fat and sugar content. In addition, 100% Platinum Whey has the highest biological value, extremely quickly activates and enhances muscle metabolism, and helps maintain clean muscle mass. With its exceptional properties, 100% Platinum Whey is the new standard for whey proteins.

Trec Nutrition | Creatine 100% ?

• Creatine 100% is a high quality product designed for strength, speed and endurance athletes to supplement their diet with creatine.
• Category: Creatine More about the category

This substance with an anabolic effect accelerates the growth of muscle mass and strength. The indirect result of its use is an improvement in nitrogen balance and acceleration of body regeneration (anti-catabolic effect). By absorbing creatine, its concentration in the muscles increases by approximately 50%. This initiates a series of reactions that stimulate muscle cells to absorb more water (1 g of creatine binds about 50 g of water). An increase in cell volume leads to changes in intracellular tension, which the body perceives as an anabolic signal, thereby stimulating muscles to grow. The drug was fortified with vitamin C (an antioxidant) and sodium, ingredients that are rapidly increasing in demand as a result of exercise. In order to achieve a sustainable effect, it is better to combine creatine in one cycle with a protein, carbohydrate-protein substance, L-glutamine peptide, L-glutamine, HMB or amino acids. Ingredients: Creatine monohydrate, sodium citrate, vitamin C (ascorbic acid).

Prime Kraft | BCAA 2:1:1 ?

• BCAA 2:1:1 is a mixture of three amino acids - leucine, isoleucine and valine, which are not synthesized by the human body.
• Category: BCAA More about the category

mix 2 scoops per 350-400 ml of water or other drink and take 30 minutes before and immediately after training

Sports nutrition Prime Kraft BCAA 2:1:1 is a mixture of three amino acids - leucine, isoleucine and valine, which are not synthesized by the human body, but at the same time make up a third of muscle tissue, and therefore it is extremely important to replenish their supply for those who seek to build muscle . In addition, Prime Kraft BCAA 2:1:1 promotes faster growth of muscle tissue by synthesizing muscle protein, replenishes substances required for energy synthesis, synthesizes other amino acids, such as alanine and glutamine, prevents the destruction of muscle tissue, increases endurance and performance , and also ensures stable metabolism in tissues. Useful features of the Prime Kraft BCAA 2:1:1 product are ideal for both professional athletes and beginners

Geneticlab Nutrition | AAKG Powder?

• Arginine plays an important role in the division of muscle cells, muscle recovery after training, healing of injuries, removal of toxins, and production of growth hormone.
• Category: Arginine

Mix one serving (5 g - measuring spoon) with 150-200 ml of water. Stir or shake and consume in the morning, before training and before bed.

An important property of arginine in bodybuilding is its ability to improve erectile function. Directions for use: As a dietary supplement, mix one serving (5 g - scoop) of Geneticlab "AAKG Powder" with 150-200 ml of water. Stir or shake and consume in the morning, before training and before bed.

Ingredients: total fats 0 g, total carbohydrates 0 g, sugar 0 g, arginine alpha-ketoglutorate 5000 mg.

Geneticlab Nutrition | Glutamine Capsules?

• Glutamine is an amino acid that makes up muscles (60%) • ensures the growth and preservation of muscle tissue with regular physical activity
• Category: Glutamine More about the category

take 2 capsules daily with meals

necessary to maintain a high level of immunity and a stable increase in muscle volume; • blocks the action of the hormone cortisol, aimed at destroying muscle fibers and replaces it as a source of energy • Increases the amount of growth hormone even with losses associated with age-related changes in the human body Directions for use and dosage: adults take 2 capsules per day with meals Duration of use : from one to three months.

Sports nutrition recommendations are indicative only. Before purchasing, we recommend that you consult with a specialist in the store.