I’m finally getting around to blogging! I usually try to publish my blog posts before 12 noon, but I’ve had a lot going on since I got up this morning, so (obviously) I haven’t had time to write or work out. But alas, things have quieted down a little now and I can give you an overview of today’s workout before I go do it!
But before I get into the specifics, I want to take a minute to talk about hypertrophy. It’s something I wasn’t familiar with until recently, and I figured some of you might not know about it either. The simple definition is that hypertrophy = muscle growth. It’s a type of training most often used by bodybuilders, as the focus is on creating a certain aesthetic look (bigger muscles). In the Triple Threat program, hypertrophy is combined with strength training and conditioning, so you get the best of the functional and aesthetic fitness worlds. One thing I used to be confused about is the difference between hypertrophy and strength training. After all, doesn’t strength training build muscle? Yes and no. If you are new to strength training, you will definitely build some lean muscle, or at least define muscles you already have. The main difference between the two is found in their goals. The focus of strength training is to build functional strength, that is, the ability to move heavy stuff and function efficiently. Hypertrophy, on the other hand, is all about the aesthetic – making muscles bigger for the sake of how they look. So strength training might build some muscle, but that isn’t the main goal. The same goes for hypertrophy – it might build strength, but those training for hypertrophy have a different goal in mind.
As far as the format, hypertrophy workouts differ from strength workouts mainly in the number of reps used. Generally speaking, if you want to build functional strength, use a heavy weight for low reps. 3-5 reps is enough to challenge how much you can lift without requiring much endurance from the muscle. Lifting for a moderate amount of reps (8-10) is a great way to work to the point where you cause hundreds of micro-tears in your muscle fibers. When these heal, they come back stronger, and larger. (Ladies, please keep in mind that hypertrophy will look different for you than for guys. We simply don’t produce enough testosterone to get as bulky as men. You will gain some muscle, but it will be lean, feminine muscle, and it will build very slowly. It took me over a year to develop any real muscle definition. I noticed some of my muscles got more defined right away, but as far as actually increasing muscle size substantially, that takes a lot of hard work and a lot of time. So don’t be afraid of training with heavy weights, whether it’s for strength or hypertrophy. Female muscle looks a lot different than men – which should be good news for you!)
If you have any other questions about hypertrophy or strength training, feel free to Contact Me and I would be happy to help you 🙂
Goblet Squat – 5 triple dropsets of 12 reps
Deadlift – 4 x 10 reps
Underhand Grip Lat Pulldowns – 3×12
Dumbbell One-Arm Upright Row – 3x 12
Dumbbell Arnold Press – 3x 10-12
Single Arm Dumbbell Row – 3x 10-12
Front Raise – 3x 15
Tricep Dips – 3x 15