Types of Hypertrophy Training Routines



There are multiple types of hypertrophy routines including:

- Standard Routine

- Split Routine

- Super Set

The standard routine is any type of routine that the average individual puts themselves through. This usually includes a set amount of reps, repeated 3 times (on average) using a variety of workout moves that are generally aimed at very specific muscles, usually visual ones like the biceps, abs, and other widely known muscle groups. In general, the standard routine is the worst routine when it comes to true hypertrophy training (which refers to increasing the muscles in every part of your body) because it does not increase muscle mass in every muscle group.

Split routines, on the other hand, refer to spending time every day working on every muscle. While this may be the best type of hypertrophy training, it is impractical, because it would take hours upon hours every day to hit every muscle in your body, and that is time that very few people have.

Super sets are another type of routine that generally involves working on your agonistic muscles first, followed immediately by your antagonistic muscles without resting. This type of method also works fairly well for improving muscle groups and strengthening large muscle areas.

Types of Hypertrophy Training Repetitions

In addition to routines, hypertrophy training has a lot to do with the types of repetitions that you undertake when you work out. Again, there are a lot of variations, but three common types of hypertrophy repetitions include:

- Standard Reps

- Assisted Reps

- Resistive Reps

Standard repetitions are the kind seen in standard routines. Often times this number is based on the person doing the repetitions, but they are generally repeated three times with each repetition the same as the previous one.

With assisted reps, the you continue the workout until your muscles are exhausted, and then you have a partner help you continue two or three more times (implying that the workouts are at less weight) so that you are continuing to tire your muscle. The assistance is so you prevent injury.

Resistive reps are similar to assisted reps, but rather than assist during all stages of the rep, the partner only provides resistance for only the eccentric reps. This means that the muscles are continuing to get workouts even beyond the original reps. This is considered one of the most effective forms of reps that one can do when they are working out.

Hypertrophy training refers to any form of working out in order to increase your muscle mass. However, the act of increasing muscle mass correctly is more than just using weights. If you learn how to make your workouts more effective, you are far more likely to perform effective hypertrophy training methods.