Running Head: OPTIMIZE MAXIMUM HYPERTROPHY

How The Body Responds To Muscular Overload To Elicit Muscle Growth

Margaret Bowers
Radford University

OPTIMIZE MAXIMUM HYPERTROPHY

Introduction
One of the main goals of weight lifting is to increase muscle size, better known as
hypertrophy. During hypertrophy, contractile elements enlarge and the extracellular matrix
expands to support growth (Schoenfeld, 2010, p. 2857). So, what factors of weight lifting
increase hypertrophy to its fullest? Most studies done today are trying to draw conclusions from
research by looking to the optimal protocol to maximize muscle growth (Schoenfeld, 2010, p.
2857). The best way to maximize muscle growth still remains unknown, which is why it is
important to look at different types of exercises and variables to determine optimal muscle
growth.
Whether the goal is to improve athletic performance, enhance general health and fitness,
rehabilitate after surgery or injury, or just for the pleasure of the weight lifting, the main goal is
to increase the size of the muscle (Fry, 2004, p. 664). Many types of training educe muscle
hypertrophy. This is proven evident when realizing that athletes in various sports exhibit
wonderful muscular development even though they follow different training protocols. With this
in mind, it only makes sense to examine contemporary understandings of muscle hypertrophy
and highlight some of those effective training approaches (Bubbico & Kravitz, 2015). On a more
general level, the many recreational lifters who aspire to develop their physiques to the fullest
also pursue muscle hypertrophy. Genetic background, age, gender, and other factors have been
found as determining factors into the muscle hypertrophy of a person (Schoenfeld, 2010, p.
2857).
Research is lacking on how to achieve muscle hypertrophy to the fullest. Bodybuilders
generally train with moderate loads and short rest intervals. This creates a high amount of
metabolic stress. Power lifters, on the other hand, train with high intensity loads and lengthy rest

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periods between sets. Although both groups show an extreme amount of muscle, which one
produces maximum hypertrophic gains? Also, would any of these training method be superior to
the other(s)? (Schoenfeld, 2010, p. 2857). Manipulation of these training variables can alter
exercise-induced adaptions and further maximize gains in muscle strength, endurance, power,
and hypertrophy (Senna, Salles, Prestes, Mello, & Simao, 2009, p. 197).
Review of the Literature
In the research found, it described not only to look at the exercise but also to look at the
other variables and factors involved with the exercise. Schoenfeld found that there are three
primary factors responsible for hypertrophic production: mechanical tension, muscle damage,
and metabolic stress.
Primary Factors
Mechanical tension is produced both by force generation and stretch. It is considered
essential to muscle growth, but more specifically, mechanical tension increases muscle mass
while unloading results in atrophy. This process mainly occurs due to the help of protein
synthesis. Muscle damage would be thought of by most as a bad thing. Instead, it should be
considered a signal to the body. As the body notices the damage, it recruits satellite cells.
Satellite cells are the stem cells of skeletal muscle. They function to repair damaged muscle
tissue and trigger skeletal muscle growth after any type of overload. A large body of evidence
shows that metabolic stress can have a significant hypertrophic effect; however, metabolic stress
does not seem to be an essential component of muscular growth. (Schoenfeld, 2010, p.2862).
Schoenfelds Variables

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Schoenfeld found multiple training variables impacted the hypertrophic response

(keeping in mind the three factors just previously mentioned). The variables Schoenfeld included
are: intensity, volume, exercise selection, rest interval, muscular failure, repetition and speed
(Schoenfeld, 2010, p. 2863-2866).
Intensity is defined as the number of repetitions one is able to complete with a given
weight. It has been found that high repetitions do insure a high amount of metabolic stress, but
the load is inadequate to recruit and fatigue is high. Having moderate repetitions evokes the
highest amount of hypertrophic gain, meaning about six to eight repetitions per set. Volume can
be defined as the number of repetitions without rest. This can include product of total repetitions,
sets, and load performed in a single training session. Research found that the higher the volume
equates to, the higher the hypertrophic gain (Schoenfeld, 2010, p. 2863-2866).
Exercise selection is the type of exercise chosen by the subject, which can be solely based
on considering what exactly the subject is trying to achieve. As earlier stated, the subject could
be athletic, injured, elderly, etc. because it all depends on the subjects body type. It was found
that multiple-joint exercises have been shown to produce larger increases of anabolic hormones
compared with single-joint thus creating a higher hypertrophy (Hansen et al. 2001). Rest interval
is the time taken between sets. Moderate rest intervals appear to provide a satisfactory
compromise, this means a rest of 60-90 seconds. In this time it gives the subject time to regroup
and recover to be able to complete the next portion of their workout, and also optimize muscle
hypertrophy (Schoenfeld, 2010, p. 2865).
Muscular failure is the point during a set when the muscles can no longer provide
necessary force to concentrically lift a given load (Schoenfeld, 2010, p. 2866). In the research

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found, this topic was still up for debate. Some researchers believe it helps, while others do not.
Repetition speed is the speed in which the subject completes the repetitions. It has been found
that faster repetitions are beneficial to hypertrophy. Performing concentric and isometric actions
do help with hypertrophy, but completing eccentric actions has been found to help to a much
greater extent. Isotonic and isokinetic training that did not involve lengthening contractions were
found to produce less hypertrophy (Schoenfeld, 2010, p. 2866-2867).
Resistance training combines a number of variables. Looking at the research found, they
all help one another to obtain maximum hypertrophic levels. However, if the variables are used
at a certain extent it has been known to cause damage to the body. The subject must understand
the maximum limit of these variables in order to continually perform safe and effective workouts
(Burke, Bell, Al-Adawi, Alexandroni, Dorvlo, & Burke, 2014, p. 220).
Testing
In order to measure hypertrophy, the study found a highly recommended weight lifting
program. The study will have four subjectsthree subjects complete one column for twelve
weeks in a row. The fourth subject will be the control group and not complete any resistance
training for twelve weeks. Before beginning, the measurement of each subjects muscles will be
completed to compare at the end of each week.

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(Stone, Pierce, Sands, & Stone, 2006, p. 12)

For the purpose of this study, the measurements of only three muscles will be completed:
quadriceps, triceps, and pectorals. The study prioritized upper body muscles because the upper
extremities tend to show an increase in growth at a faster rate than that of the lower extremities
(Schoenfeld, 2010, p. 2866). It is a twelve-week program because it takes time for muscle to
develop (Stone, Pierce, Sands, & Stone, 2006, p. 13). While this study will be using an EMG to
look at muscle contractions, it will also concentrate on which workout is creating the most
contractions (Navallas, Rodrigues, & Stalberg, 2009). Tests used to represent muscle size include
body weight, thigh girth, net thigh girth, quadriceps femoris, and hamstring thicknesses via Bmode ultrasound. These tests will be completed on each subject once a week, and before the start

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of the study.
This study aims to find the best exercises to help build hypertrophy. All three-workout
weeks include the variables researched extensively before hand. Throughout the conduction of
this study, different combinations of variables and factors will be chosen to see which of them
produces the best resultan increase in production of hypertrophy.
Results
In this study, it is expected that the participant acting as the control group will experience
no change in hypertrophy. If any change, it will be due to a decrease in hypertrophy. It is
predicted that the participant completing block three will develop the most hypertrophy. This
hypothesis is due to the variables used and the way they were being used. The research points to
that block using them in the best form possible for maximum muscle growth.
Self Critique
Research conducted on human subjects has its strengths and weaknesses. If expected
outcome is seen, it could be a big step forward in the resistance-training world. If we are able to
take that step in our research, it will not only be helping athletes, but it will also help out the
injured, elder, etc. Despite all the research and planning that was done, there are still some major
limitations in this study.
This experiment was very time consuming and involves seeing the subjects on a day-today basis. It takes a lot of money to compensate this study as well. Also, the tests that were used
to measure the muscle mass of participants were not the most accurate tests. The subject could of
gained fat or lost fat and it may have had nothing to do with muscle growth. Another beneficial

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thing that could have been done would have been to find more participants for the research,
which would have bean extremely hard to find because it is a twelve-week program. This
program would also require a location. There needs to be a convenient weight lifting room in
order for the subjects to complete their tasks. Despite these minor concerns, this study would be
a great way for people all across the world to find out how to increase muscle hypertrophy.

OPTIMIZE MAXIMUM HYPERTROPHY

Reference:
Bubbico, A., & Kravitz, L. (2015). Muscle Hypertrophy 2011. Unm.edu. Retrieved 14 March
2015, from https://www.unm.edu/~lkravitz/Article%20folder/hypertrophy2011UNM.html
Burke, D. T., Bell, R., Al-Adawi, S., Alexandroni, A., Dorvlo, A., & Burke, D. P. (2014). Rate of
injury and subjective benefits of gravitational wellness weightlifting. Open Access
Journal Of Sports Medicine, 5215-221.
Fry, A.C. (2004). The role of resistance exercise intensity on muscle fibre adaptations. Sports
Medicine, 34 (10), 66379.
Navallas, F., Rodriguez, J., Stalberg, E. (2009). Scanning-electromyography. Clinical
Neurophysiology, 1201335-1341. doi:10.1016/j.clinph.2009.05.014
Schoenfeld, B.J. (2010). The mechanisms of muscle hypertrophy and their application to
resistance training. Journal of Strength and Conditioning Research, 24 (10), 285772.
Senna, G., Salles, B. F., Prestes, J., Mello, R. A., & Simo, R. (2009). Influence of two different
rest interval lengths in resistance training sessions for upper and lower body. Journal Of
Sports Science & Medicine, 8(2), 197-202.
Stone, M. H., Pierce, K. C., Sands, W. A., & Stone, M. E. (2006). Weightlifting: Program Design.
Strength & Conditioning Journal (Allen Press), 28(2), 10-17.