Who doesn't love to build some big muscles? Most of us hit the gym with the intent of looking stronger and bigger.

Gaining muscle hypertrophy might be a bit challenging for some, BUT with a bit of changes in workout, lifestyle and nutrition, it can be made easier. 

How to build muscle hypertrophy

Whether you're a beginner to bodybuilding or a professional looking to boost your muscle size, this article will hopefully answer all your questions.

In this article we're going to answer one of the most asked questions in the fitness world: How to build muscular hypertrophy ? So let's move on to the tips.

1) Optimize your post workout meals:

They say "you're what you eat", this is particularly true in the fitness world.

Your muscles are made up of protein, so how'd you expect to build massive muscles if your diet is poor in protein.

Your post workout meal in particular is the most important for muscle gain.

For muscle hypertrophy, you need a good 20-40 g of protein in your post workout meal, to help repair the exercise-induced damage.

ALSO don't forget to include carbs in your post workout meal (20-40 g) to provide the necessary energy for muscle recovery.


2) Allow for muscle recovery:

If you want to build those massive muscles, you need to help your body rebuild it's damaged muscle tissue.

Exercise causes micro tears in muscles which take time to heal, here's where proper rest plays a vital role in building muscle hypertrophy.

Your body needs at least 8 hours of quality sleep each night in order to repair its muscle tissue and restore its depleted energy stores.


3) Minimize rest between sets:

Rest time between sets varies depending on your bodybuilding goals. For muscle hypertrophy it is best to rest 30-90 seconds between sets.

According to a study on PubMed: "When the training goal is muscular hypertrophy, the combination of moderate-intensity sets with short rest intervals of 30-60 seconds might be most effective due to greater acute levels of growth hormone during such workouts."


4) Stay consistent:

Consistency is the key to great achievements in bodybuilding. This is especially true in building muscle hypertrophy.

Building muscle mass requires continuous training, because muscles begin to atrophy within 72 hours of no training.


5) The right number of sets and reps:

There's a certain number of reps and sets for muscle hypertrophy, same goes for strength and endurance.

The optimal rep range for hypertrophy is 3-4 sets of 6-12 reps.


P.S: If you want to get insanely big like a gorilla then you might like this article: How to Get Jacked Like a Gorilla


The best workouts for muscle hypertrophy:

To gain massive size you need to target the large muscle groups in your body.

These exercises will hopefully help you work all the large muscles and make some noticeable gains in no time:
  • The bench press: One of the most popular exercises in bodybuilding. The bench press targets your pectoralis muscles. So focus on bench presses to build a huge chest. 
  • Squat: This exercise works most of your lower body muscles (Quadriceps, Hamstrings, Glutes, Calves, Adductor, Hip flexors).
  • Deadlift: A very powerful exercise to include in your workout routine. The deadlift works various muscle groups (Glutes, Hamstrings, Core, Back and Trapezius).
  • Overhead press: The overhead press is excellent for working the Triceps,giving you massive arms.
  • Dumbbell lateral raise: Works the Deltoid muscle, stick to this exercise if you want wider shoulders.
  • Dumbbell shrug: The best exercise for the Trapezius muscle, a great workout if you're aiming for a V shaped body.

Nutrition tips for muscle hypertrophy:

In order to gain muscle mass, you need to consume good amounts of protein and carbs.

Regardless of what you come across on the web, building muscle requires a balanced diet, meaning you should pay attention to carbs and healthy fats in addition to protein.


Some sources of protein for muscle hypertrophy:

1) Chicken breast: A popular protein source for bodybuilders, chicken breast is one of the richest sources of protein containing 31 grams per 100 gram.

2) Egg: A great protein source to add for your breakfast or post workout meal, a medium sized egg contains around 6 grams of protein, in addition to other essential nutrients such as Vitamin B12 and Cholesterol.

3) Cottage cheese: Like all dairy products, Cottage cheese contains a good amount of protein (11 grams per 100 grams).

4) Salmon: An excellent source of protein (contains all 9 essential amino acids), 100 grams of Salmon contain 20 grams of protein.

5) Tuna: Similar to other sea foods, Tuna is an abundant source of protein, containing 22 grams per 100 grams.

6) Spinach: A good choice if you're a vegan bodybuilder, while not as rich as the fore mentioned sources of protein (3 grams per 100 grams), Spinach also contains anti-oxidants which reduce inflammation leading to faster muscle recovery.


Some sources of carbs for muscle hypertrophy:

1) Sweet potato: Sweet potatoes are a great source of complex carbohydrates (20 grams per 100 grams), which provide a sustained release of energy for muscle growth. 

They also contain fiber, vitamins, and minerals that support overall health and recovery.

2) Whole wheat pasta: Whole wheat pasta is an excellent source of carbohydrates for muscle hypertrophy. It contains complex carbohydrates that are digested slowly, providing a steady release of energy and preventing blood sugar spikes.

Additionally, whole wheat pasta is rich in fiber and nutrients like B vitamins and iron, which are essential for optimal muscle function and growth.

3) Whole wheat bread: Similar to whole wheat pasta, whole wheat bread is a good source of complex carbohydrates that fuel muscle growth. 

It provides a sustained release of energy and helps maintain stable blood sugar levels. Whole wheat bread also contains fiber, vitamins, and minerals that support overall health and aid in recovery from intense workouts.

4) Breakfast cereal: Certain breakfast cereals can be a convenient source of carbohydrates for muscle hypertrophy. 

Opt for cereals that are low in added sugars and high in whole grains to ensure you're getting the most nutritional benefits. Look for options with oats or bran as they provide complex carbohydrates along with fiber, vitamins, and minerals necessary for muscle growth.

4)Rice: Rice is a staple carbohydrate source for many athletes aiming to build muscle mass. It is easily digestible and provides quick energy to fuel intense workouts. 

Brown rice is particularly beneficial as it retains its bran layer, which contains fiber, B vitamins, and minerals like magnesium that support muscle function and recovery. However, white rice can also be consumed as part of a balanced diet due to its high carbohydrate content.


Conclusion

Building muscle hypertrophy is a complex process that requires a combination of proper nutrition, progressive overload training, and adequate rest and recovery. 

By following the principles outlined in this article, individuals can effectively stimulate muscle growth and achieve their desired physique.

It is important to remember that muscle hypertrophy takes time and consistency, so patience and dedication are key.

Additionally, consulting with a qualified fitness professional or trainer can provide personalized guidance and ensure safe and effective progress.

With the right approach and mindset, anyone can embark on a successful journey towards building muscle hypertrophy and improving overall strength and fitness.