Definition
Hypertrophy is the increase in cross sectional area of muscle fibers driven by mechanical tension, metabolic stress, and progressive overload. It typically occurs in the 6–12 rep range with 2–4 sets per exercise, taken close to muscular failure, with adequate protein (0.7–1g per pound of bodyweight) and recovery.
Real questions
What rep range is best for hypertrophy?
6–12 reps per set, performed 1–3 reps shy of failure, produces the most reliable muscle growth for most people.
How long does hypertrophy take?
Visible changes appear in 6–8 weeks of consistent training; meaningful size gains take 6–12 months of progressive overload and adequate nutrition.
Is hypertrophy the same as strength?
No. Hypertrophy is muscle size; strength is force output. They overlap but use different rep ranges — strength favors 1–5 reps at heavier loads.
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Put it to work
Coach Foster builds your program around hypertrophy and the rest of the fundamentals, shaped to your body and your week.