Hypertrophy training is the method where muscles get larger and give them greater strength. This muscle growth is sought after by athletes participating in sports needing strength and power. Resistance training is vital to hypertrophy, but the workout must be
organised to ensure you reach your goal.
A hypertrophy weight program concentrates on medium to heavy loads as well as reps with shorter rest in between. Similar to a power workout if you like. Ideally you want to be training three to four times a week making sure you have a rest day in between.
At a minimum do one exercise for each muscle goup (eg: abdominal) but never more than two. You also want to be doing between 8 and 12 reps. If you cannot mangae at least eight reps, drop the weight down. If you can do twelve rather easily, add more weight. And each exercise should have 2 to 3 sets. remeber, 60 -90 second rests, no more.
With this routine you should concentrate on quality. If you want to become more musclar you want theto be performed with maximum range of motion and make sure your breathing is done correctly during the strength sessions. Below is a typical weight program for hypertrophy training.
REMEMBER: You must be warmed up completely before starting any exercise program.
Monday: Work your Biceps and Chest
Tuesday: Give your triceps and back a thorough workout
Thursday: It is time for your leg exercises
Friday: Abs and Shoulders turn today