Hypertrophy stimulation
By: Aly Alkholy
The definition of hypertrophy is the
stimulation of the muscle tissues in order
to grow size throughout resistance motion. .
Reaching great physiques requires the
knowledge of Anatomy, as well as how
does the muscles work. Three major
compound movements, are the main
workouts to build overall core strength,
(Bench press, squats and dead lifts).
By integrating these three wide range of
motion workouts, in your weekly workout
routine you will witness lean gains over time.
Let us break down the workouts in relation
to bodybuilding and the science behind it.
Bench press
The motion mainly
activates the pectorial
major as the main muscle
worked out. Supporting
muscles that is worked
during the workout are the
Triceps, the fore arms as
well as the anterior and the
middle head of the deltoid.
Therefore it builds
up/reforms the muscle
fibers. Caution : when
performing the workout
make sure that your
elbows are in a distance
that would not hurt you.
Dead lifts
Squats
The muscles that are mainly activates
during this workout are the
thoracolumber fascia and the hamstrings,
while the supporting muscle groups are
the long head of the biceps, the whole
deltoid as well as the abdominals.
However performing such workout
demands experience due to the high risk
of injury that might happen during the
perfomance. Caution: when lifting up the
barbell from the ground, make sure that
your back is always keep straight and not
arched to ensure safety. Also do not fully
extend your back when standing just
before you drop the bar back to the
ground.
The main focus of this workout is to engage
the whole lower body sector including the
quadriceps, Hamstrings, gluts, abductors, as
well as the calves. The supporting muscles
when performing this workout will be the
abdominals and the lower back in general. A
famous wide range of motion that is common
between the females rather than males due to
its reshaping effect on the calves and thighs.
The benefits this workout brings, are
countless, yet however it is very demanding
for the legs because it puts pressure on the
knee cap and the ankles as well, therefore
knee straps are a must when attempting to go
heavy. Caution : Do a sitting squats instead of
deep squats to insure bone saftey.