Page 21 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf

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HYPERTROPHY:
Muscular hypertrophy is defined as the increase in size of skeletal muscle through a growth in size of its component cells, which could be related to strength. Hy- pertrophy depends on many factors such as the number and size of myofibrils (basic unit of a muscle cell) and the development of fascia and other tissues.
This development happens as a consequence of the myofibril size increase. This increase in muscular mass happens mainly because of the elevation in muscle protein synthesis during muscular recovery. The number of repetitions should be between 8 and 12 (may vary among experts from 6 to 15), intensity between 70% and 80% of 1RM (65% to 85% of 1RM).
EXAMPLE OF HYPERTROPHY TRAINING SESSION:
— Concentric Strength, intensity between 70% and 80% of 1RM, 8 to 12 repetitions (low to medium speed of execution), 4 to 6 sets with shorter rest periods (1 to 3 minutes between sets) to stimulate metabolic stress, 3 to 5 exer- cises per muscle group.
THE AERIAL MOVEMENT® 19