Unlocking the Secrets of Muscle Hypertrophy

Presenter

Danny Nesen

Campus

Springfield Technical Community College

Sponsor

Reena Randhir, Department of Biology, Springfield Technical Community College

Schedule

Session 4, 2:30 PM - 3:15 PM [Schedule by Time][Poster Grid for Time/Location]

Location

Poster Board A96, Campus Center Auditorium, Row 5 (A81-A100) [Poster Location Map]

Abstract

Muscle hypertrophy can occur by the growth of muscle cells by increasing the muscle mass and strength. This occurs when myofibrils or glycogen storage increases in muscle cells. This is accomplished by resistance training and diet. My research presents the research findings on strategies for achieving muscle hypertrophy, focusing on exercise volume, intensity, and diet protein intake. This study aimed to examine the effectiveness of these approaches through scientific investigation. I hypothesize that we can increase muscle hypertrophy by increasing the volume and intensity of training accompanied by a high protein diet. My findings showed that an effective volume for hypertrophy typically ranges from 10-15+ sets per muscle group weekly, showing the importance of adequate workload. Another study comparing different training intensities for the elbow flexor muscle revealed that the 80% one-repetition-maximum group exhibited the most substantial muscle growth, confirming the significance of training intensity in hypertrophy. Additionally, my research suggests that protein intake exceeding 1 gram of protein per pound of body weight promotes muscle growth, with an optimal target of 1.5 grams daily, indicating the crucial role of nutrition in muscle development. My findings provide valuable insights into optimizing muscle hypertrophy protocols, supporting the notion that changing volume, intensity, and protein intake can significantly influence muscle growth.

Keywords

Muscle Hypertrophy , Resistance Training Methods, Science , Physiology of the human body

Research Area

Sports and Exercise Science + Physiology

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