Working Out for Hypertrophy: How to Develop Muscles

Continuing our series on working out, we’re now ready to talk about what to do when you’re looking to facilitate muscle growth. Prior to this stage, it’s vital to have completed a Stabilization Stage, and a Stability Endurance Stage, because those two stages set the foundation for muscles and joints that are ready to work at a higher intensity. Bypassing those two stages can lead to injury, so really be sure you’ve hit those two stages before you start Hypertrophy training.

Hypertrophy training is a style of training specifically focused on maximum muscle growth. It focuses on high levels of volume with minimal rest periods to force cellular changes that result in an overall increase in muscle size. Now, before you freak out because you don’t want big muscles, remember that it’s not quite that simple. You won’t go through this training and sprout Pop-Eye style biceps. But if you’re looking to “tone” or have more definition, you’re going to want to increase your muscle size (hypertrophy) as you burn fat. You’ll aim to stay in this phase of training for four weeks, before cycling back through the Stabilization Stage or Stability Endurance Stage, or going up to Phase 4 or 5 (coming up soon in upcoming posts).

Sets, Reps, Intensity and Rest During Hypertrophy Training Phase

There are six parts to a Hypertrophy Workout, and they’ll have their own reps, sets, tempo, training intensity, rest interval, frequency, duration and exercise selection. Here are the six parts:

1. Flexibility: This is a super important aspect to help you stay mobile as you move.

   1. Reps: 5-10 reps

   2. Sets: 1-2 sets

   3. Tempo: 1-2 second hold

   4. Frequency: 3 - 7x/week

   5. Exercise Examples: Foam roll, and active stretching

2. Core: Having a strong core helps support our lumbar spine and is vital to any phase of training.

   1. Reps: 8-12 reps

   2. Sets: 2-3 sets

   3. Tempo: Medium pace

   4. Rest Interval: 0-60 seconds between sets

   5. Frequency: 3-6x/wk

   6. Exercise Examples: 0-4 core strengthening exercises like crunches on stability ball.

3. Balance: Another vital piece to the puzzle, balance training helps to ensure that you stay safe as you progress to proprioceptively challenging exercises.

   1. Reps: 8-12 reps

   2. Sets: 2-3 sets

   3. Tempo: Medium pace

   4. Rest Interval: 0-60 seconds between sets

   5. Frequency: 3-6x/wk

   6. Exercise Examples: 0-4 balance-strength exercises like a single leg squat

4. Plyometric Training: Depending on your goals, this is optional.

   1. Reps: 8-10 reps

   2. Sets: 2-3 sets

   3. Tempo: Repeating

   4. Rest Interval: 0-60 seconds

   5. Frequency: 3-6x/wk

   6. Exercise Examples: 0-4 plyometric-strength exercises like box jumps

5. Speed, Agility and Quickness: Just like with Plyo Training, SAQ is also optional, depending on your goals.

   1. Reps: 3-5 reps

   2. Sets: 3-4 sets

   3. Tempo: Fast

   4. Rest Interval: 0-60 seconds between sets

   5. Frequency: 2-4x/wk

   6. Exercise Examples: 6-8 drills allowing greater horizontal inertia but limited unpredictability like cone shuffles.

6. Resistance: This is where the bulk of the training lays.

   1. Reps: 6-12 reps

   2. Sets: 3-5 sets

   3. Tempo: 2-0-2 count

   4. Intensity: 75-85% effort

   5. Rest Interval: 0-60 seconds between sets

   6. Frequency: 3-6x/wk

   7. Exercise Examples: 2-4 strength level exercises per body part like bench press, squats, and cable rows.

Workout for Hypertrophy Training

If you’re ready for a hypertrophy workout, give the one below a try.

Warm Up:

Foam Roll Calves, IT Band, Lats, one time each, for 30 seconds each muscle. Hold any tender area you find for 30 seconds as well. Actively stretch the calves, hip flexors and lats one time each, for 10 reps, holding each stretch for 1-2 seconds. Then, jog on the treadmill for 5 - 10 minutes.

Core/Balance/Plyometric Work: Circuit style, no rest until the final exercise.

Stability Ball Crunch, 2 sets of 12, at medium tempo, no rest.

Reverse Crunch, 2 sets of 12 at medium tempo, no rest.

Single-Leg Bodyweight Romanian Deadlift, 2 sets of 12 each leg at a medium tempo, no rest.

Squat Jump, 2 sets of 12, at medium tempo. Rest 60 seconds and then repeat the whole thing again.

Resistance Work:

Bench Press, 3 sets of 10, medium pace, 60 second rest between sets

Lat Pulldown, 3 sets of 10, medium pace, 60 second rest between sets

Shoulder Press Machine, 3 sets of 10, medium pace, 60 second rest between sets

Biceps Curls, 3 sets of 10, medium pace, 60 second rest between sets

Cable Pressdown, 3 sets of 10, medium pace, 60 second rest between sets

Leg Press, 3 sets of 10, medium pace, 60 second rest between sets

Cool Down:

5-10 Minutes on the treadmill doing a brisk walk, gradually reducing speed.

Foam roll calves, IT-band, Lats for 30 seconds each

Static Stretch calves, hip flexors, lats for 30 seconds each.

Try this workout, or write your own using this formula, and let me know what you think in the comments section below! And, I’ll be taking on a select few online personal training clients in the next coming weeks. If you’re interested in working together, DM me for the details.

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