Exercise Tool Kit

Hypertrophy Expectations

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Building muscle can help improve strength, reverse the effects of age-related muscle loss, and, in some cases, improve sport performance. Expectations of what levels of hypertrophy are attainable can be useful for long-term goal setting and may help encourage a realistic body image.

How Much Muscle?

HypertrophyWithout advanced equipment, determining fat free mass can help estimate how much muscle an individual carries.  Fat-free mass includes all of our body’s components, excepting fat.  It is assumed an individual with greater fat-free mass also possesses greater muscle mass.

In studies related to body composition, researchers sometimes use a calculation to determine how much fat-free mass participants have in relation to height.  This is a relatively simple calculation involving height, weight, and percentage of body-fat.  The link below makes the calculation process very easy.

Fat-Free Mass Index (FFMI) Calculator

Fat-Free Mass Index of a Reference Population.

Once the FFMI has been determined, it may be useful to compare this number to a “normal” healthy population.  This comparison may help give a realistic perspective on how much fat-free mass people carry.

What does the fat-free mass index of a normal healthy population look like?  The following is data gathered by Schutz et al. (2002) and sampled from a healthy Caucasian population of over 1,000 people.

Percentile__________5th_____10th_____25th_____50th_____75th_____90th____95th
Men (FFMI kg/m2)
18-35 y/o                16.8        17.2        18.0        18.9         19.8        20.5        21.1
35-54 y/o                17.2        17.6        18.3        19.2         20.1        21.1        21.7

Percentile__________5th_____10th_____25th_____50th_____75th_____90th____95th
Women (FFMI kg/m2)
18-35 y/o                13.8        14.1        14.7        15.4         16.2        17.1        17.6
35-54 y/o                14.4        14.7        15.3        15.9         16.7        17.5        18.0

Notice that it is unusual for men in the average population to have a FFMI greater than 22 and women to have a FFMI greater than 18.

What do these numbers mean?

Gruber et al. (2000) proposed the following:

Men (FFMI)

  • 18 – slight build with low musculature
  • 20 – average musculature
  • 22 – distinctly muscular
  • >22 – not normally achieved without weight training
  • 25 – the upper limit of muscularity without pharmacological agents (e.g., anabolic steroids)

Women (FFMI)

  • 13 – low musculature
  • 15 – average musculature
  • 17 – distinctly muscular
  • 22 – not typically achieved without pharmacological agents (e.g., anabolic steroids)

Reasonable Expectations

The above information should help give the resistance trainer perspective on how muscular they currently are and what research suggests is the upper level of muscularity.  A FFMI greater than 25 for men and 22 for women may be achieved without pharmacological help but this does not seem to be common.

Genetics, environment and training play a crucial role in how muscular an individual can become.  In my experience, a FFMI of 22-25 is attainable for many men with reasonable levels of bodyfat after several years of weight training.  Keep in mind that the work by Kouri et al., which determined the upper level FFMI (25) for men did not include subjects with body fat greater than 20%.  Those with increased body fatness (>20%) may be able to exceed a FFMI of 25 through mechanisms such as increased organ size, visceral fat, intramuscular fat (Kouri et al. used calipers which do not directly account for visceral or intramuscular fat), or even increased musculature.

I believe a FFMI of 17-20 is attainable for many women after several years of weight training.  Gruber et al. (2000) believe that a FFMI of 22 is the upper limit for women.

 Bottom Line

  • Knowing the FFMI of a “normal” population may help encourage a realistic body image.
  • Understanding of what researchers believe to be the upper limit of muscularity without pharmacological assistance should give an idea of what can be achieved and what may not be easily attainable.
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Author: Christopher (C.J.) Eberley, PT, DPT
Board Certified Orthopedic Physical Therapist
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Disclaimer: The views discussed on this website are for educational purposes only. Should you have any questions please consult your physician or physical therapist. Copyright© Kinesis Physical Therapy. All Rights Reserved.
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References

Schutz, Y., U. U. Kyle, and C. Pichard. “Fat-free mass index and fat mass index percentiles in Caucasians aged 18-98 y.” International journal of obesity and related metabolic disorders: journal of the International Association for the Study of Obesity 26.7 (2002): 953-960.
Gruber A. J., Pope H. G., Borowiecki J. J. and  Cohane G. (2000) The development of the somatomorphic matrix: a biaxial instrument for measuring body image in men and women. (see Eston & Reilly Kinanthropometry)
Kouri, Elena M., et al. “Fat-free mass index in users and nonusers of anabolic-androgenic steroids.” Clinical Journal of Sport Medicine 5.4 (1995): 223-228.

Building Muscle: Hypertrophy Training (An Introduction)

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Increasing muscle size for appearance or performance is a common motivation to weight train. Increased muscle mass is associated with increased muscular strength, which can enhance the performance of power and strength athletes such as American football players and powerlifters.1 Another important benefit of building muscle is to stave off the effects of age-related muscle loss. This article aims to give a basic introduction on how to increase muscle size.

How Do Our Muscles Get Bigger?

Our muscles get bigger or hypertrophy when they are subjected to an overload stimulus (physical stress), which results in microscopic muscle-building events. This process leads to an increase in size and amount of the contractile elements of muscle fibers. The cumulative increase in size of many individual muscle fibers leads to a greater cross-sectional area of the actual muscle.

Hypertrophy is also associated with increased fluid and sugar (glycogen) stores in the muscles.2 This does not contribute directly to muscle force production but adds additional size.

Weight Trainer (Me)

Weight training is an effective way to stimulate anabolic (muscle-building) cellular pathways and potentially magnify the anabolic effect of hormones on muscle.

To optimize weight training as a tool for hypertrophy we need to apply sufficient stress on the muscle. The weight trainer must pay attention to several factors including frequency, intensity, volume, exercise selection, rest interval, muscular failure and repetition speed.2,3

Traditionally, it is believed that significant hypertrophy does not begin until after the first 6-7 weeks of weight training; however, significant increases in muscle volume can be realized as early as 2-5 weeks.3 In my experience noticeable size changes take time (6-8 weeks).

Frequency

To optimize hypertrophy in beginners evidence suggests that, 2-3 exercise sessions a week should be performed for each muscle group.3 Although a variety of frequencies have been shown to induce hypertrophy, I have not found an agreed upon standard for the advanced trainer.4 In my experience, 1-2 times a week seems to be sufficient.

Keep in mind that in many training programs, muscles such as the shoulders are being stimulated not only on “shoulder day” but also on “chest day”.

Intensity

Generally 75-80% of 1-repetition max (1RM) or 6-12 repetitions is suggested for hypertrophy training.2,3 Other rep ranges can result in hypertrophy but may not maximize gains.4

Volume

Higher volume (sets and reps) is ideal for building muscle size.2 Greater physical stress is realized from increased volume, but over-training can be a problem. Programming in 1-6 sets a session per muscle group would be effective for muscle gain.3 This could be tapered up and down, depending on a host of factors such as recovery, sleep and nutrition.

Exercise Selection

Both multi-joint and single-joint exercises should be used.2,4 An example of a multi-joint exercise would be the squat, and a single joint exercise would be the knee extension. The squat involves a large number of muscles, but certain muscles may not be adequately stimulated.  By using single-joint exercises, underrepresented muscles can be developed further.

Training the muscles from a variety of angles could be important as certain portions of muscles may be more active at different angles. For example, the lower portion of the chest is involved to a greater extent in the decline bench press than the incline.6

Rest Intervals

Rest intervals can be divided into several categories: short (<30 seconds), moderate (60-90seconds) and long (>3 minutes).2 Shorter rest periods are good for inducing metabolic stress, which is what we want to stimulate hypertrophy.2,7 The problem is that it may not be long enough to allow for strength to recover between sets. It takes around a minute to recover most of our strength capacity.2 A moderate rest period would allow a balance between hypertrophy-inducing metabolic stress and recovery of strength. Longer rest periods allow for full recovery of strength capacity but decreased metabolic stress.8

Muscular Failure

An example of training to muscular failure would be when a weight trainer is no longer able to lift a load. For instance, having lifted nine reps, the trainer cannot lift the tenth, and a spotter must help. This type of training is probably good to use in moderation.  When training to failure, more muscle fibers are stimulated and increased metabolic stress likely leads to an increased hypertrophic response.2

Repetition Speed 

When we lift a weight there are two basic phases of the lift. There is a concentric lift (think pushing the barbell up in a bench press) and the eccentric lift (think lowering the barbell). The speed at which we lift the weight may have an effect on hypertrophy.

Lifting a weight too slowly in repetition lifting may not be optimal for muscle gain; on the other hand, lifting too quickly may not provide enough stress to the muscles. During the lifting/concentric phase of the contraction, a fast to moderate speed is probably ideal.2,3 The lowering/eccentric phase should be slower, as this is associated with greater muscle trauma and muscle-building cellular events.2

A suitable repetition speed may be 1-2 seconds for concentric/lifting and 2-4 seconds for the eccentric/lowering contraction.

Example Shoulder Workout

Barbell Overhead Press 2 x 6-12 repetitions (1-2 seconds concentric/2-4 seconds eccentric)
Side Raises 2 x 6-12 repetitions (1-2 seconds concentric/2-4 seconds eccentric)
Cable Rear Raises 2 x 6-12 repetitions (1-2 seconds concentric/2-4 seconds eccentric)

To maximize hypertrophy shoulders may be trained 2-3 times a week, with changes and substitution of exercises, grips, and angles of pull. Rest between sets would be 60-90 seconds. It would also be a good idea to work in some sets to failure, depending on your recovery abilities.

How to use this Information

Muscle building can be worked into a strength-building program, a program aimed at aesthetics, or a way to decrease muscle loss as we get older. A man/woman who wants to have rounder, more shapely shoulders may want to perform the sample shoulder program provided. A football player or powerlifter may add this type of training to their strength/power program knowing that increased muscle size is associated with increased strength. Somebody over the age of 35 may just want to limit muscle loss as they age.

Please be mindful that this is meant only as an introduction to the basics of muscle building. Many factors play a role in how an individual responds to training.

In most instances, hypertrophy training is best utilized to complement focused strength building.

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Author: Christopher (C.J.) Eberley, PT, DPT
Board Certified Orthopedic Physical Therapist
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Disclaimer: The views discussed on this website are for educational purposes only. Should you have any questions please consult your physician or physical therapist. Copyright© Kinesis Physical Therapy. All Rights Reserved.
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References

1. Maughan, R. J., J. S. Watson, and J. Weir. “Strength and cross-sectional area of human skeletal muscle.” The Journal of physiology 338.1 (1983): 37-49.
2. Schoenfeld, Brad J. “The mechanisms of muscle hypertrophy and their application to resistance training.” The Journal of Strength & Conditioning Research 24.10 (2010): 2857-2872.
3. Wernbom, Mathias, Jesper Augustsson, and Roland Thomeé. “The influence of frequency, intensity, volume and mode of strength training on whole muscle cross-sectional area in humans.” Sports Medicine 37.3 (2007): 225-264.
4. Kraemer, W. J., Adams, K., Cafarelli, E., Dudley, G. A., Dooly, C., Feigenbaum, M. S., … & Triplett-McBride, T. (2002). American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Medicine and science in sports and exercise, 34(2), 364.
5. Garfinkel, S., and E. Cafarelli. “Relative changes in maximal force, EMG, and muscle cross-sectional area after isometric training.” Medicine and science in sports and exercise 24.11 (1992): 1220.
6. Glass, Stephen C., and Ty Armstrong. “Electromyographical activity of the pectoralis muscle during incline and decline bench presses.” Journal of Strength and Conditioning Research 11 (1997): 163-167.
7. Goto, Kazushige, et al. “Muscular adaptations to combinations of high-and low-intensity resistance exercises.” Journal of Strength and Conditioning Research18 (2004): 730-737.
8. Miranda, Humberto, et al. “Effect of two different rest period lengths on the number of repetitions performed during resistance training.” Journal of Strength and Conditioning Research 21.4 (2007): 1032.

High Intensity Interval Training:Spot Reducing Abdominal Fat?

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Many people believe that in order to lose weight we need to spend hours exercising at a steady moderate intensity “fat burning” pace. This type of training does help people lose weight and can benefit health but it may not be the most effective way to lose fat. Content experts have stated:1

“Most aerobic exercise interventions have consisted of moderate-intensity steady-state exercise, for about 30 to 40 min for 3 to 4 days per week, over a four- to six-month period. Disappointingly, these kinds of exercise programs have resulted in minimal fat loss.2,3“

So, a traditional aerobic program for fat loss may not always be ideal. Is there a better option?

High Intensity Intermittent Exercise

High intensity intermittent exercise often referred to as high intensity interval training (HIIT) typically involves bouts of brief high intensity exercise at an all-out intensity followed by low intensity activity or rest.4 The ratio of the high intensity interval and recovery can vary depending on the protocol.

The following is a protocol that has demonstrated greater effectiveness for fat-loss when compared to traditional steady state exercise. The protocol includes:1,5
  • An exercise bike
  • A brief warm-up
  • An 8 second sprint: Sprinting should be high intensity.
  • A 12 second recovery: Turn pedals over slowly
  • Repeat for 20 minutes: Work up to this!  Once you can perform 20 minutes increase pedal resistance.  When this is easy continue to progress resistance to keep intensity up.
If the study results are generalized, substituting another mode of exercise such as running should allow for similar results.
In women, this protocol performed for 20 minutes approximately 3x’s a week for 15 weeks is more effective in terms of fat-loss than 40 minutes of cycling at a moderate pace.5 This is one example of how high intensity interval training can be beneficial for fat loss.
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Spot Reduction
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The idea of spot reduction is controversial. For example, is in unlikely that performing a large number of sit-ups will preferentially decrease abdominal fat.9 It may help with overall fat loss and improved abdominal muscularity which can give the impression that fat was lost specifically from this area. Perhaps there are other forms of exercise that result in a preferential loss of abdominal fat?
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When the HIIT protocol I described above was compared to steady state cardio the high intensity group had a significant decrease in abdominal fat.  The traditional steady state exercise group had a a non-significant increase in abdominal fat. This lends support to the notion that abdominal fat can be preferentially targeted with HIIT.
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This is not a new concept and literature from as far back as 1990 supports “preferential mobilization” of abdominal fat with high intensity exercise.6 The idea of using HIIT to target abdominal fat seems very promising.4
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Conclusion
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High intensity interval training is considered a relatively well endured form of exercise for weight control.7 Excess body-fat and central obesity (excessive abdominal fat) is associated with chronic disease.8 Addressing this problem through HIIT may help maintain/improve health.
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Utilizing HIIT to preferentially target abdominal fat seems promising and does not require a lot of time.  If this fits the individuals preference for exercise it can be a great tool for fat loss.
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Author: Christopher (C.J.) Eberley, PT, DPT
Board Certified Orthopedic Physical Therapist
_______
Disclaimer: The views discussed on this website are for educational purposes only. Should you have any questions please consult your physician or physical therapist. Copyright© Kinesis Physical Therapy. All Rights Reserved.
_______
References
1. Heydari, M., J. Freund, and S. H. Boutcher. “The Effect of High-Intensity Intermittent Exercise on Body Composition of Overweight Young Males.”Journal of Obesity 2012 (2012).
2. Wu, T., et al. “Long‐term effectiveness of diet‐plus‐exercise interventions vs. diet‐only interventions for weight loss: a meta‐analysis.” obesity reviews 10.
3 (2009): 313-323.3. Boutcher, S. H., and S. L. Dunn. “Factors that may impede the weight loss response to exercise‐based interventions.” Obesity Reviews 10.6 (2009): 671-680.
4. Boutcher, Stephen H. “High-intensity intermittent exercise and fat loss.”Journal of Obesity 2011 (2010).
5. Trapp, E. G., et al. “The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women.” International Journal of Obesity 32.4 (2008): 684-691.
6. Tremblay, Angelo, et al. “Effect of intensity of physical activity on body fatness and fat distribution.” The American journal of clinical nutrition 51.2 (1990): 153-157.
7. Hunter, G. R., et al. “A role for high intensity exercise on energy balance and weight control.” International journal of obesity 22.6 (1998): 489-493.
8. Yusuf, Salim, et al. “Effect of potentially modifiable risk factors associated with myocardial infarction in 52 countries (the INTERHEART study): case-control study.” The Lancet 364.9438 (2004): 937-952.
9. Ramírez-Campillo, Rodrigo, et al. “Regional fat changes induced by localized muscle endurance resistance training.” The Journal of Strength & Conditioning Research 27.8 (2013): 2219-2224.