Weight training and Strength training

Weight Training and Strength training

            Weight training causes micro-tears to the muscles being trained, this is generally known as microtrauma. These micro-tears in the muscle contribute to the soreness felt after exercise, called delayed onset muscle soreness. It is the repair to these micro-trauma that result in muscle growth. Normally, this soreness becomes most apparent a day or two after a workout. However, as muscles become adapted to the exercises, soreness tends to decrease.

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Weight training aims to build muscle by prompting two different types of hypertrophy: sarcoplasmic hypertrophy and myofibrillar hypertrophy. Sarcoplasmic hypertrophy leads to larger muscles and so is favored by bodybuilders more than myofibrillar hypertrophy which builds athletic strength. 

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A bodybuilder will use sarcoplasmic hypertrophy most of the time, but may change to myofibrillar hypertrophy temporarily in order to move past a plateau. However, no real evidence has been provided to show that trainees ever reach this plateau, and rather was more of a hype created from muscular confusion.

Muscle growth

Bodybuilders use three main strategies to maximize muscle hypertrophy:

1) Strength training through weights or elastic/hydraulic resistance

2) Specialized nutrition, incorporating extra protein[citation needed] and supplements when necessary

3) Adequate rest, including sleep and recuperation between workouts

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