Whether you are looking to lose weight, put on muscle mass, fit into a certain outfit, tone muscle or simply change the way your body looks, hypertrophy is going to play a major role.
Muscle hypertrophy is defined as the growth and increase of the size of muscle cells. Hypertrophy training has an endless list of benefits ranging from body recomposition, improved anaerobic endurance, muscle maintenance, and injury prevention.
There are two types of hypertrophy you should be aware of; sarcoplasmic and myofibrillar hypertrophy. Simply put, sarcoplasmic will result in more muscle growth and myofibrillar will result in more in strength output.
Hypertrophy works when you begin a weight training program, you begin to tear down your muscle fibers and through proper nutrition, the muscle tears begin to repair. Muscle fibers increase in volume as a result of myonuclei. Progressively damaging the muscles more results in more myonuclei resulting in more muscle growth.
The benefits of hypertrophy training aren’t just limited to how the muscle grows. Hypertrophy can help prevent injuries. As you train, your body learns proper form and technique which can benefit your everyday life such as sitting down in a chair, picking up a sack of groceries, walking up a set of stairs, etc. Proper muscular function is one of the most important benefits to take away from hypertrophy.
A better understanding of nutrition will greatly enhance your hypertrophy training. With proper nutrition the muscle can properly repair, the body will be able to burn off fat, and the body will come into a better shape.
Regardless if you are an athlete or your average Joe just wanting to make a change in your fitness, everybody can benefit from hypertrophy training.
Strength training helps us achieve a variety of different benefits which include, losing body fat, increasing lean muscle mass, and burning calories more efficiently.
By strength-training a couple of days a week, we can help jumpstart your journey to a stronger healthier life.
As we get older, we need to remember the key components for maintaining overall health. Without doing any strength training we tend to lose lean muscle mass naturally as we age; that can open the door to gaining the stubborn fat in your body, causing weight gain over time. Managing our weight, in general, becomes a little easier with strength training because it can help us increase our metabolism to burn more calories everyday which makes our bodywork for us and not against us.
Lack of strength training can also cause an increased risk of osteoporosis, the weakening in your bones. As we age, our balance weakens as our bone density weakens, but with strength training, we can reduce the risk of falling and leading to further injuries.
Another benefit of strength training is to help reduce the signs and symptoms of many other chronic conditions. These common conditions include arthritis, back pain, heart disease, depression, and obesity.
Beginning a good strength training program that is made for you and your goals can ultimately help you live a healthier and happier life.
Body Masters Fit Club wants to help YOU with a good strength training program so that you can get the full benefit out of your life. We will make sure you are safe and comfortable while learning new ways of your healthy life.
Come in and talk to one of our personal trainers on how strength training can help you!
Our training style is everything you want so you can be optimal in your everyday life
Scratch the machines and move some weight using barbells, dumbbells and many other free moving objects. Our goal with this training style is to make you more ‘fit’ while having some practical use out side of gym. We can break down our training system into a pyramid where the base is our most important, then working our way up to our more refined and detailed skills that will make us overall more fit, healthy and supple.
At the bottom of the pyramid sits Nutrition, and for good cause. Because like you have heard.. ” you can’t out-train a bad diet”.
Body Masters Personal Training puts a large emphasis on Nutrition due to how it plays a critical role in your overall fitness, weight loss, and muscle gain. From food alone, you can either amplify or diminish the effect of your training. By putting nutrition at the bottom of the pyramid we give you a solid base to make sure that your training is giving you the results you desire.
In simple terms this is cardio.
If you asked the average person what their main goal is we’d be willing to bet it would be to breathe better or climb stairs, walk around all day, or just enjoy a hike without having to stop to breathe. Our second up on this pyramid is conditioning which we break up into 3 categories. These “metabolic engines” are known as the phosphagen pathway, the glycolytic pathway, and the oxidative pathway. Simply put. Short distance, medium distance and long distance cardio. To be well rounded and facilitate weight loss it requires competency and training in each of these three pathways. Balancing the effects of these three pathways largely determines the how and why we do what we do.
Using the term gymnastics isn’t limited to the traditional sport you see in the Olympics, rather we say gymnastics is anything that requires a great amount of body control.
This includes but not limited to, climbing, calisthenics, dance, and yoga. It is movements such as those listed where you gain ample amounts of strength, flexibility, balance, and coordination which is why gymnastics sits third in our list of importance on the pyramid of functional fitness. We use parallel bars, mats, still rings, pull-up and dip bars, and a climbing rope to implement our gymnastics training. Easing you into the idea of gymnastics we start with the simple and well-known callisthenic movements: pull-ups, push-ups, and dips. From here if interested and capable we can move into more difficult movements such as a rope climb or a toe to bar
Weight lifting refers to the Olympic sport where athletes take a barbell with weight and try to put it over their heads demonstrating feats of strength, power, and flexibility which is why we like to use it for our functional fitness programming.
While Olympic weight lifting may not be for every client that comes into the gym we do like to stress the idea of it because of the benefits in the power/strength and the level of flexibility it provides for the hips and the shoulders which is why it lands second to the top of the pyramid.
SPORT/SPP (SPECIALIZED PHYSICAL PREPAREDNESS).
SPP or Specialized physical preparedness means it is specialized or specific training to either a certain sport or skill.
For an example of an athlete let take a football player where his/her goal is to be faster off the line. What we would do is use weight inside the gym to mimic this movement and ultimately make that person’s hips stronger and more explosive giving them faster movement off the line. SPP isn’t just for athletes and can be applied to any skill. For instance, a plumber that has to be bent down all day can strengthen the muscles specific to his job. Or an electrician we can strengthen their shoulders and rotator cuffs because they constantly have to reach overhead. This will make them stronger but all help avoid injury. SPP is the top of the pyramid but still greatly important because we ALL have things in our everyday life we could be more efficient and stronger at.
We used flexibility in the pyramid to actually cover a blanket of terms, flexibility, mobility, and stability.
Flexibility sits on the outside of the pyramid because its something that is covered in all sections of the pyramid. without flexibility, mobility, and stability your performance on each part of the pyramid will suffer.
Flexibility is the absolute range of motion in a joint or system of joints, and the length of muscle that crosses the joint involved. It directly correlates with a range of motion and mobility but does not directly correlate with strength, balance, and coordination. The range of motion is the distance and direction the joint can move, while mobility is the ability to move without restriction.
Mobility – Though flexibility and mobility sound similar, they are not interchangeable. Mobility within a joint is the degree to which the area where two bones meet is allowed to move before restricted by the surrounding tissue such as tendons, muscle, and ligaments. Think of mobility as the range of uninhibited motion around the joint.
A good level of mobility allows a person to perform movements without restriction, while a person with good flexibility may not have the strength, coordination, or balance to execute the same movement. Good flexibility does not always denote good mobility.
Stability – Mobility relates to movement while stability relates to control. Stability is defined as the ability to maintain control of joint movement or position by coordinating actions of surrounding tissues and the neuromuscular system. Joint stability depends largely on the shape, size, and arrangement of the articular surfaces (the surfaces on joints and cartilage where the bone makes contact with another bone), the surrounding ligaments, and the tone of the surrounding muscle. Injuries including ligament tears and sprains can often lead to stability issues in the joint.
GENERAL PHYSICAL PREPAREDNESS.
GPP or General Physical Preparedness is our last part to this pyramid creating the most well rounded and healthy person we can.
Think of GPP as anything nonsport specific movement that may have a benefit to your health, athletic ability (nondirect) or aesthetic look. One way we could look at GPP would be to look at something call hypertrophy.