How Exercise Builds Stronger Muscles: Hypertrophy Explained

Why did Jordan’s initial gains taper off, and what changes helped him

progress again?

How did the lack of variety in Jordan’s program affect his hypertrophy

goals?

Muscle hypertrophy primarily occurs because:

• Muscle fibers decrease in size to conserve energy

• Microtears repair themselves, resulting in larger muscle fibers

• Fat cells convert directly into muscle cells

• Water retention doubles muscle fiber count

Which of the following best supports muscle hypertrophy?Working out daily without rest

• Working out daily without rest

• Adequate protein intake, progressive overload, and sufficient

  recovery

• Avoiding heavy lifts and sticking to very low weight/high reps only

•     Completely fasting after workouts

Sarcoplasmic hypertrophy focuses on:

• Increasing the size and number of muscle contractile proteins

• Expanding fluid and energy reserves in muscle cells

• Reducing blood flow to muscles during exercise

• Contracting the muscle with short, explosive bursts

Match each term with its description:

•  Testosterone 

• Hormone that can enhance muscle protein synthesis

• Progressive overload 

• Expanding muscle fluid volume rather than

  contractile elementsy

• Myofibrillar

  hypertrophy

•  Continually increasing training stress to foster

  adaptation

• Sarcoplasmic

  hypertrophy

• Growth in the actual contractile fibers (actin &

  myosin)

• Satellite cells 

• Stem-cell-like structures aiding muscle fiber

  repair/growth

Consuming adequate __________ helps provide the amino acids needed for

muscle repair after a workout.

__________ involves incrementally increasing workout challenges to

stimulate further muscle adaptation.

__________ occurs when muscle fiber size decreases due to lack of use,

injury, or extended inactivity.

Why is proper rest considered as critical as the workout itself for muscle

hypertrophy?