Muscle hypertrophy is usually associated with the image of a bodybuilder with a lot of muscle mass, while exercise for muscle definition corresponds to the body defined as those of athletes and models.
In fact, the workouts are different, as they seek different results. Knowing how each of them works and the results they promise is essential for choosing and putting together the best training plan.
Hypertrophy corresponds to the gain in muscle mass as a result of increased cellular activity. It occurs due to the increase in strength resulting from bodybuilding training combined with a diet aimed at building muscles.
“To ensure that this increase in lean mass occurs, it is important, together with a professional, to put together a specific workout that works the whole body divided into groups of exercises designed for this purpose”, explains physical educator Bruno Viotti.
Over time, the body enters a natural aging process and gaining muscle mass can be a little more complicated. However, it’s not impossible. When combined with good eating and physical habits, it is possible to achieve lean massOleg Breslavtsev/ Getty Images
How-to-gain-muscle-mass (1)One of the main tips for gaining muscle mass is to have energy balance, practice weight training and eat correctly.EXTREME-PHOTOGRAPHER/ Getty Images
How-to-gain-muscle-mass (10)Having a good sleep routine is also essential, as well-slept nights favor the metabolic process and promote body recovery following physical exercise.Flashpop/ Getty Images
How-to-gain-muscle-mass (9)To get good results, another tip is to hire a personal trainer, as having the supervision of a qualified professional to help you with what you really need, within the limitations of your body, is the secret to achieving success. Thomas Barwick/ Getty Images
How-to-gain-muscle-mass (8)Physical activities promote an increase in cardiorespiratory capacity and general well-being. In addition, they help to avoid cancer and diabetes. For those over 50 who want to gain muscle mass, crossfit is a great option. The Good Brigade/ Getty Images
How-to-gain-muscle-mass (7)After the age of 40, the body decreases the production of hormones, muscle tone and increases the accumulation of fat. Therefore, people with more advanced ages have more difficulties to start performing physical activities, especially if they have a history of sedentary lifestyle in the past.Jose Luis Pelaez Inc/Getty Images
How-to-gain-muscle-mass (6)Despite this, a healthy routine is capable of generating a virtuous circle, in which hormone levels improve, the body gains lean mass and the individual is more willing toHalfpoint Images/ Getty Images
How-to-gain-muscle-mass (5)Protein consumption also helps in muscle mass gain. However, in order to achieve your goal, it is necessary to adjust the food consumed throughout the day.Jupiterimages/ Getty Images
How-to-gain-muscle-mass (3)Water intake is also extremely important for those who want to tone their body. In addition to all the benefits that liquid has, muscle fibers are composed of 75% to 85% waterGuido Mieth/ Getty Images
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It is also important to pay attention to the rest time between repetitions, which in general should be longer. In hypertrophy training, higher loads predominate.
Muscle definition
Muscle definition, in turn, aims to make the muscles stand out, without necessarily making them grow. The definition training must be effective for burning fat and comprises techniques and methods that diversify the stimuli to the body.
It goes without saying that performing all movements correctly – whether hypertrophy or definition – guarantees better results. It is worth remembering that the increase in the intensity of an activity, which aims to promote high aerobic performance, must go through the prescription and guidance of a physical education professional.
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