What are the key factors we look at during training and program writing when looking at Muscle Hypertrophy (what causes muscle to grow)?
1. Mechanical Tension
It is unclear at what percentage of your 1RM you should work with in order to maximise muscle growth but it is best to work with different loads, as an example 85% of 1RM, or 70% of 1RM. It can vary and should always change every month. Time under tension also comes into this factor as you want to stimulate different fast and slow twitch muscle fibres for maximal growth.
2. Metabolic Stress
Is the cause of Metabolite build up normally due to mid to high rep exercises as your body gets into the breakdown of glucose for fuel. Metabolic stress can drive Hypertrophy and drives great Fibre recruitment and cell swelling.
Micro tears caused by muscle damage due to the stretch position and full range of motion.
These are factors of training, mechanical tension and TUT determines rep ranges, outside of training we can look to Nutrition and sleep for muscle growth.
Strength such as Powerlifting, speed strength such as Weightlifting and Functional Hypertrophy training are great ways of strengthening your body to give you the ability to put on muscle when getting back to Hypertrophy ranges.