[0:00] hey what's up guys it's matt with
[0:01] movement system today we're going to
[0:02] talk about what is muscle hypertrophy
[0:04] so we're going to explain at the muscle
[0:06] fiber level how we're actually
[0:08] going from damaging a muscle to muscle
[0:10] protein synthesis and rebuilding a
[0:12] muscle in the physiology of that cycle
[0:14] let's go ahead and dive into it
[0:23] [Music]
[0:25] okay so to lay the groundwork our goal
[0:27] is to go from smaller bicep
[0:29] to bigger bicep how are we going to do
[0:32] this well
[0:33] when we think about the layers of the
[0:34] muscle fiber we actually have when we
[0:36] think about the whole muscle when we
[0:38] look at a cross section of that many
[0:40] muscle fascicles
[0:42] and those fascicles with different types
[0:44] of fibers are made up of
[0:45] many individual muscle fibers and what
[0:48] we're looking at here is one muscle
[0:49] fiber so what you'll see here is that
[0:52] there are actually many myofibrils
[0:55] making up this one fiber and then what
[0:57] you'll see in orange are
[0:58] satellite cells around the fiber so you
[1:01] may have heard
[1:02] that muscle cells are multi-nucleated
[1:04] and this is actually going to be a
[1:05] really important
[1:07] thing to remember when we're thinking
[1:08] about the process of muscle hypertrophy
[1:10] okay so step one is to actually go from
[1:12] a fiber to a fiber
[1:14] that has had some micro trauma and how
[1:16] do we do that with training
[1:18] these are dr schoenfeld's three
[1:20] mechanisms of muscle hypertrophy
[1:22] mechanical tension metabolic stress and
[1:24] muscle damage
[1:25] so the training that you do and the
[1:27] training that you program as a strength
[1:28] coach or as a personal trainer
[1:30] is going to have some combination of
[1:31] mechanical tension metabolic stress and
[1:33] muscle damage
[1:34] so we can do high rep training that's
[1:36] going to have more metabolic stress we
[1:37] can do heavy loaded training it's going
[1:39] to have more mechanical tension
[1:41] but either way some combination of these
[1:43] three
[1:44] factors are going to actually lead us to
[1:46] causing micro trauma
[1:48] at the muscle fiber level so once we've
[1:51] done training
[1:52] and we've gone to a muscle fiber that
[1:54] has some micro trauma
[1:55] those myofibrils the actin and the
[1:57] myosin within those myofibrils
[1:59] have had some structural damage what
[2:02] we're going to need to do next
[2:03] is muscle protein synthesis so once
[2:06] micro trauma has occurred at the
[2:07] myofibrillar level
[2:09] we actually have a hormonal cascade of
[2:12] things like testosterone and igf-1 and
[2:14] growth hormone
[2:15] that are going to signal that there's
[2:17] been damage and
[2:18] as well activate satellite cells so
[2:21] these are the satellite cells that we're
[2:22] talking about here
[2:23] now this is really important those
[2:25] satellite cells
[2:26] are at the level of dna so that dna can
[2:30] actually encode
[2:31] transcribe amino acids which can then
[2:35] become muscle
[2:36] proteins so these satellite cells with
[2:39] the nuclei in there
[2:40] will actually kind of fill in the areas
[2:42] that have had micro trauma
[2:44] and they will become through a process
[2:47] of dna to amino acids to proteins they
[2:50] will become
[2:51] the myofibrils and that's really
[2:53] important because that's actually the
[2:54] whole principle
[2:56] of adding sarcomeres and making a muscle
[2:58] bigger
[2:59] if this has been helpful for you so far
[3:01] make sure you go ahead and hit that like
[3:02] button
[3:02] and subscribe and turn your
[3:04] notifications on so whenever i make
[3:06] follow-up videos about more things
[3:07] related to muscle hypertrophy and
[3:09] strength conditioning
[3:10] you won't miss them okay so just to be
[3:12] abundantly clear here
[3:13] if this is a muscle cell and there's
[3:16] myofibrils within it
[3:18] what we could do is two things we could
[3:20] either add
[3:21] new and more myofibrils in that would be
[3:24] called
[3:25] hyperplasia and that would occur if
[3:27] those satellite cells grouped together
[3:29] and formed a brand new myofibril that is
[3:32] probably not what occurs
[3:34] as the primary mechanism of muscle
[3:35] growth instead what happens
[3:37] is that those damaged myofibrils
[3:40] actually have satellite cells that come
[3:42] on
[3:42] and make them bigger so that way those
[3:44] current myofibrils
[3:46] actually get bigger and expand the cell
[3:48] and cause muscle hypertrophy that way
[3:50] and just to give you an idea of what
[3:52] this looks like at the cellular level
[3:54] here's a picture so what you can see
[3:56] with this picture is the process of
[3:57] muscle protein synthesis
[3:59] going all the way from an inactive
[4:00] satellite cell that was then
[4:02] activated with the hormonal cascade that
[4:05] came on after muscle damage
[4:06] to then move to a group of satellite
[4:09] cells to then
[4:10] turn those satellite cells into a
[4:13] myofiber
[4:14] so then that myofiber can become part of
[4:16] a myofibril
[4:17] which would make a muscle fiber bigger
[4:19] which would make the entire muscle
[4:21] bigger
[4:21] which we would call muscle hypertrophy
[4:23] so to recap we started with a muscle
[4:25] fiber
[4:26] we did training that involved mechanical
[4:28] tension metabolic stress and muscle
[4:30] damage
[4:31] to then cause micro traumas in that
[4:33] muscle
[4:35] and then what we did was we signaled
[4:37] some hormones
[4:38] and we activated satellite cells to then
[4:41] start to
[4:42] generate new muscle proteins and then
[4:45] that added
[4:46] myofibrils to our muscle fiber which
[4:48] then made our muscle fiber bigger
[4:50] which then made our muscle bigger which
[4:52] then made your biceps bigger
[4:54] importantly though this isn't the only
[4:55] type of hypertrophy what i'm explaining
[4:57] here is the process of myofibrillar
[5:00] hypertrophy which is increasing the
[5:02] myofibrils
[5:03] and increasing the active contractile
[5:06] muscle proteins
[5:07] we could also though have sarcoplasmic
[5:09] hypertrophy of non-contractile proteins
[5:12] if you want me to make a video about the
[5:13] difference between myofibrillar and
[5:15] sarcoplasmic hypertrophy
[5:16] or a video about the sliding filament
[5:18] theory or something like that just go
[5:19] ahead and leave a comment below
[5:21] and i will do follow-up videos to this
[5:22] hopefully this has been helpful for you
[5:24] if it was
[5:25] make sure you go ahead and like and
[5:26] subscribe and if you want to learn more
[5:28] go ahead and join the strength
[5:29] conditioning study group on facebook
[5:31] alright guys thanks for watching and
[5:32] i'll catch you on the next one
[5:41] you