The Mechanisms of Hypertrophy
Building muscle, or hypertrophy, occurs through three main mechanisms: mechanical tension, metabolic stress, and muscle damage. Mechanical tension—lifting heavy weights through a full range of motion—is the primary driver.
Progressive Overload Explained
You cannot build muscle if you do the same workout with the same weight forever. Progressive overload involves gradually increasing the stress on your muscles over time. This can be done by adding weight, doing more reps, improving form, or decreasing rest times.
How to Apply It:
If you squatted 135lbs for 3 sets of 8 reps last week, try for 3 sets of 9 reps this week, or 140lbs for 3 sets of 8.
The Role of Nutrition
To build muscle optimally, you generally need a caloric surplus—eating slightly more calories than you burn. This provides the energy required to construct new tissue. However, "dirty bulking" (eating everything in sight) leads to excessive fat gain. Aim for a small surplus of 200-300 calories.
Recovery is When You Grow
Training breaks muscle down; rest builds it back up. Ensure you are taking rest days and sleeping enough. Overtraining can halt progress and lead to injury. Listen to your body and deload when necessary.
Compound vs. Isolation Exercises
Focus 80% of your efforts on compound movements like squats, deadlifts, bench presses, and rows. These recruit the most muscle mass and release the most anabolic hormones. Use isolation exercises like bicep curls and leg extensions to finish off the muscle.
