Bodybuilder Markus Rühl has marked hypertrophy of skeletal muscle.

Hypertrophy is the increase of the size of an organ. It should be distinguished from hyperplasia which occurs due to cell division; hypertrophy occurs due to an increase in cell size rather than division. It is most commonly seen in muscle that has been actively stimulated, the most well-known method being weight training. Image File history File links Download high resolution version (480x655, 45 KB)Bodybuilder Markus Rühl performing in Biberach an der Riß. My own photo Dierk 19:45, 26 Apr 2004 (UTC) GNU-FDL the photo first appeared on Weberberg. ... Image File history File links Download high resolution version (480x655, 45 KB)Bodybuilder Markus Rühl performing in Biberach an der Riß. My own photo Dierk 19:45, 26 Apr 2004 (UTC) GNU-FDL the photo first appeared on Weberberg. ... Markus Rühl posing Markus Rühl (born 22 February 1972 in Darmstadt, Germany) is a German bodybuilder. ... Hyperplasia (or hypergenesis) is a general term for an increase in the number of the cells of an organ or tissue causing it to increase in size. ... A top-down view of skeletal muscle Muscle (from Latin musculus little mouse, referring to muscles like the biceps which pop up as though a mouse were scurrying about under the skin [1]) is contractile tissue of the body and is derived from the mesodermal layer of embryonic germ cells. ... A complete weight training workout can be performed with a pair of adjustable dumbbells and a set of weight disks (plates). ...

This is most effectively done by undertaking resistance training, though it can also occur during other short duration, high intensity anaerobic exercises such as interval training, rowing, cycling and sprinting. Lower intensity, longer duration aerobic exercise generally does not result in organ hypertrophy, instead causing greater storage of fats and carbohydrates within the muscles, as well as neovascularization. Resistance training is a form of strength training in which each effort is performed against a specific opposing force. ... Anaerobic exercise comprises brief, strength-based activities, such as sprinting or bodybuilding, whereas aerobic exercise is centered around endurance activities, such as marathon running or long-distance cycling. ... Interval training is a training technique often practiced by long distance runners (800 M and above) although some sprinters are known to train using this technique as well Interval training is a process of training using the running of short sprints followed by long distance training or vice versa. ... In strength training, rowing (or a row, usually preceded by a qualifying adjective — for instance a seated row) is a form of muscular resistance training exercise that shares many characteristics of rowing a boat without involving water or a boat. ... This road bicycle is built using lightweight, shaped aluminium tubing and carbon fiber stays and forks. ... Sprints are races where the runner tries to go as fast as humanly possible. ... In physical exercise, aerobic exercise is complementary to anaerobic exercise. ... Angiogenesis is the physiological process involving the growth of new blood vessels from pre-existing vessels. ...

For hypertrophy to occur in the skeletal muscles, the muscle must be directly stimulated. Hypertrophy can be pathological in many organs; for example in the heart hypertrophy of the left ventricle can be associated with up to a four fold risk of dying over the following 5 years. In skeletal muscle, it is usually helpful and increases strength. A top-down view of skeletal muscle Skeletal muscleis a type of striated muscle, attached to the skeleton. ... Pathology (in ancient Greek pathos = pain/pation and logos = word) is the study of diseases. ... The heart and lungs, from an older edition of Grays Anatomy. ... In anatomy, a ventricle is a part of the body filled with fluid. ...

Two different types of hypertrophy are common; Sarcoplasmic hypertrophy, in which sarcoplasmic fluid in the muscle cell increases rather than the contractile protein, and hence no increase in contractile strength. Myofibrillar Hypertrophy, in which there is an increase in myofibrils, and hence increase in muscular contractile strength. The Sarcoplasm of a muscle fiber is comparable to the cytoplasm of other cells, but it houses unusually large amounts of glycosomes (granules of stored glycogen) and significant amounts of myoglobin, an oxygen binding protein. ... Myofibrils (obsolete term: sarcostyles) are cylindrical organelles, found within muscle cells. ...

Resistance training

Resistance training typically produces a combination of the two different types of hypertrophy; contraction against 80-90% of the one repetition maximum for a lower number of repetitions causes myofibrillated hypertrophy to dominate (as in powerlifters, olympic lifters and strength athletes), while several repetitions (generally 12 or more)against a sub-maximal load facilitates mainly sarcoplasmic hypertrophy (professional bodybuilders and endurance athletes). Resistance training is a form of strength training in which each effort is performed against a specific opposing force. ... One rep maximum (one repetition maximum, or 1RM) in weight training, is the maximum amount of weight one can lift in a single repetition for a given exercise. ... A diagram of the structure of a Myofybril Myofibrils (obsolete term: sarcostyles) are cylindrical organelles, found within muscle cells. ... The bench press is one of the three events of powerlifting. ... The Sarcoplasm of a muscle fiber is comparable to the cytoplasm of other cells, but it houses unusually large amounts of glycosomes (granules of stored glycogen) and significant amounts of myoglobin, an oxygen binding protein. ... Swedish bodybuilder Anders Graneheim. ...

'Neural Response'

The first measurable effect is an increase in the neural drive stimulating muscle contraction. Within just a few days, an untrained individual can achieve measurable strength gains resulting from "learning" to use the muscle.

Genetic Response

As the muscle continues to receive increased demands, the synthetic machinery is upregulated. Although all the steps are not yet clear, this upregulation appears to begin with the ubiquitous second messenger system (including phospholipases, protein kinase C, tyrosine kinase, and others). These, in turn, activate the family of immediate-early genes, including c-fos, c-jun and myc. These genes appear to dictate the contractile protein gene response. A phospholipase is an enzyme that converts phospholipids into fatty acids and other lipophilic substances. ... A protein kinase is an enzyme that can transfer a phosphate group from a donor molecule (usually ATP) to an amino acid residue of a protein. ... Tyrosine kinases are a subclass of protein kinase, see there for the principles of protein phosphorylation A tyrosine kinase (EC 2. ...

Protein Synthesis

Finally, the message filters down to alter the pattern of protein expression. It can take as long as two months for actual hypertrophy to begin. The additional contractile proteins appear to be incorporated into existing myofibrils (the chains of sarcomeres within a muscle cell). There appears to be some limit to how large a myofibril can become: at some point, they split. These events appear to occur within each muscle fiber. That is, hypertrophy results primarily from the growth of each muscle cell, rather than an increase in the number of cells. Gene expression (also protein expression or often simply expression) is the process by which a genes information is converted into the structures and functions of a cell. ... A sarcomere is the basic unit of a cross striated muscles myofibril. ...

Achieving muscular hypertrophy through resistance training

Experts and professionals differ widely on the best approaches to specifically achieve muscle growth (as opposed to focusing on gaining strength, power, or endurance), it is generally considered that doing resistance training consistently will result in hypertrophy in the long term (as well as strength and endurance gains). Because testosterone is one of the body's major growth hormones, men tend to find hypertrophy much easier to achieve than women. Taking additional testosterone will increase results, but the psychological and physiological side-effects can cause health issues, and it is considered a performance-enhancing drug, and could thus get one suspended from sporting events, in addition to being illegal in most countries. Testosterone is a steroid hormone from the androgen group. ...

In order to get the best gains out of training sessions, experts agree on some basic principles, however some are contradicted by other research:

• Resistance Training: it is doing "weights", targeting specific muscle groups, that best stimulates muscle growth, as opposed to aerobic training. Even though runners, swimmers and cyclists have all been known to be very muscular, it is generally the shorter distance / sprinters that tend to develop muscle, so the type of training they do could be seen as a type of "resistance training", and is mostly anaerobic, as opposed to long distance swimmers/runners/cyclists, that tend to be slim and lean.

• Progressive overload is considered the most important principle behind hypertrophy, so increasing the weight, reps and sets will all have a positive impact of growth. Some experts create complicated plans that play around with weight, reps and sets, increasing one while decreasing the others, to constantly shock the body into growing. Keeping the sets and reps the same while just increasing weight will lead to growth, but will focus more on developing muscular strength; keeping the weight the same but doing more sets, or doing a few extra reps, may be more effective at stimulating growth for a few weeks, before a rise in weight is necessary. It is generally believed that with more than 15 repetitions per set, the weight will be too light to stimulate growth. Also leave about 45-60sec rest between sets.

Microtrauma, which is tiny damage to the fibres, is seen as the basis for hypertrophy. When microtrauma occurs (from weight training or other strenuous activities), the body responds by overcompensating, replacing the damaged tissue and adding more, so that the risk of repeat damage is reduced. This is why progressive overload is essential to continued improvement, as the body adapts and becomes more resistant to stress. Look up Anaerobic in Wiktionary, the free dictionary. ...

Because microtrauma is physical damage to the muscle, rest and recovery are just as important as training. Leave at least 48 hours before training a muscle group again. Also stretch after training, as well as on rest days, to maintain/improve flexibility and range of motion. For other uses of the term, see: flexibility (disambiguation). ... Range of motion or (ROM), as used in the medical community, is a measurement of movement through a particular joint or muscle range. ...

Experts agree that nutrition is very important to hypertrophy, especially a diet high in protein, as protein is used to build more muscle. Some recommend protein supplements (such as shakes and bars), but some say these are unnecessary with appropriate meal planning and a diet high in lean meat, such as chicken, fish, beef and lamb. Carbohydrates are also important, as they are "protein sparing", which means carbs can be used for body fuel while the protein is free to be used for muscle growth. Also, carbs release insulin, which is an anabolic hormone, as opposed to glucagon, which is catabolic and turns protein into glucose when the body is deprived of carbs. Remember that the controversial "low carb diets" are designed for weight (fat) loss, not muscle gain, but sugary foods and drink should be avoided to limit fat gain. A representation of the 3D structure of myoglobin, showing coloured alpha helices. ... Carbohydrates (literally hydrates of carbon) are chemical compounds that act as the primary biological means of storing or consuming energy, other forms being fat and protein. ... Anabolic is an adjective referring to processes of metabolism that result in growth of cells or organisms. ... Glucagon ball and stick model A microscopic image stained for glucagon. ... Anabolism is the aspect of metabolism that contributes to growth. ...

• Some scientific research on hypertrophy training is contradictory. For instance some studies have found that the anabolic stage lasts only 36-48 hours after a workout, while others have found that the body is still making adaptive changes after 1-2 weeks. Which study one chooses to believe will affect the training regime, for instance working a muscle group once a week in a 3 day split, or 3 times a week in a full body program. Therefore trying both types of programs for a few months each may help one determine which is better for the individual.

• Seek the advice of a professional trainer, especially trainers that have already achieved the results you wish to achieve, but be wary of those that use/recommend anabolic steroids, as these are illegal and entail many potential health risks such as damage to the liver.

• There are plenty of legal supplements that can help one get results quicker.Although considered by scientists to still be in testing, the three considered most effective are glutamine, creatine, and the humble multivitamin. The body needs vitamins and minerals to process the protein, carbohydrates, and fat that it gets from food, and getting enough vitamins will help the body function more efficiently and build more muscle. Glutamine is an essential amino-acid for building muscle, and taking supplements replenishes the stores that may be used up in heavy training. Creatine is used by the body to convert ADP back into ATP in the first 10-20 seconds of exertion, as is limited by the amount of creatine stored in your muscles. As a set in weight training doesn't usually last more than 10-15 seconds, this energy system is the dominant one, and so taking supplements will increase the amount of creatine available and can greatly increase muscular endurance, meaning one can do more reps and sets, fatiguing more muscle fibres.

Anabolic is an adjective referring to processes of metabolism that result in growth of cells or organisms. ... Anabolic steroids are a class of natural and synthetic steroid hormones that promote cell growth and division, resulting in growth of muscle tissue and sometimes bone size and strength. ... Glutamine is one of the 20 amino acids encoded by the standard genetic code. ... Creatine is a nitrogenous organic acid that naturally occurs in vertebrates and helps to supply energy to muscle cells. ... A multivitamin is any preparation containing more than a single vitamin. ... Glutamine is one of the 20 amino acids encoded by the standard genetic code. ... Creatine is a nitrogenous organic acid that naturally occurs in vertebrates and helps to supply energy to muscle cells. ... Adenosine diphosphate, abbreviated ADP, is a nucleotide. ... ATP may refer to: Chemistry/Biochemistry Adenosine triphosphate, the universal energy currency of all living organisms Companies Alberta Theatre Projects, a major Canadian theatre company. ... A complete weight training workout can be performed with a pair of adjustable dumbbells and a set of weight disks (plates). ...

Ventricular hypertrophy (The Heart)

Increased ventricular mass is an adaptation by the ventricle(s) of the heart to increased stress, such as chronically increased volume load (preload) or increased pressure load (afterload). Although ventricular hypertrophy may occur in either the left or right or both ventricles of the heart , left ventricular hypertrophy (LVH) is more commonly encountered. ... In anatomy, a ventricle is a part of the body filled with fluid. ...

It is a physiological response that enables the heart to adapt to increased stress; however, the response can become pathological and ultimately lead to a deterioration in function. For example, hypertrophy is a normal physiological adaptation to exercise training that enables the ventricle to enhance its pumping capacity. This type of physiologic hypertrophy is reversible and non-pathological. Chronic hypertension causes ventricular hypertrophy. This response enables the heart to maintain a normal stroke volume despite the increase in afterload. However, over time, pathological changes occur in the heart that lead to a functional degradation and heart failure. Pathology (in ancient Greek pathos = pain/pation and logos = word) is the study of diseases. ... Physiology (in Greek physis = nature and logos = word) is the study of the mechanical, physical, and biochemical functions of living organisms. ... (for options, see option exercise) U.S. marine emerges from the water upon completing the swimming portion of the triathlon. ... Training refers to the acquisition of knowledge, skills, and attitudes as a result of the teaching of vocational or practical skills and knowledge that relates to specific useful skills. ...

If the precipitating stress is volume overload, the ventricle responds by adding new sarcomeres in-series with existing sarcomeres. This results in ventricular dilation while maintaining normal sarcomere lengths. The wall thickness normally increases in proportion to the increase in chamber radius. This type of hypertrophy is termed eccentric hypertrophy.

In the case of chronic pressure overload, the chamber radius may not change; however, the wall thickness greatly increases as new sarcomeres are added in-parallel to existing sarcomeres. This is termed concentric hypertrophy. This type of ventricle is capable of generating greater forces and higher pressures, while the increased wall thickness maintains normal wall stress. This type of ventricle becomes "stiff" (i.e., compliance is reduced) which can impair filling and lead to diastolic dysfunction. Diastolic is the adjective form of diastole referring to relaxation of the heart, between muscle contractions. ...

External links

• University of California Muscle Physiology Home Page: Hypertrophy