Hypertrophy is an increase or growth in muscle. There are two different types of hypertrophy myofibrillar and sarcoplasmic hypertrophy. Sarcoplasmic hypertrophy happens when your muscles size growth but without the same increase in muscular strength which causes your muscle to increase at more than the tissues of your muscle. This kind of hypertrophy is what bodybuilders desire, as their primary concern is to get as big as possible. Strength is secondary. Myofibrillar hypertrophy happens when your muscle tissue density is growing. This means you strength us increasing, but not necessarily gaining size at the same rate.
Before you feel the need to pick one side, the reality is that no exercise is entirely one or the other. Exercises are a combination of the two. You can, however, do exercises which either favors myofibrillar or sarcoplasmic hypertrophy. It depends on what your goals are. As discussed above, if you want to become a bodybuilder, you should focus on achieving sarcoplasmic hypertrophy. If you are an athlete myofibrillar hypertrophy is the best to maximize your strength without having to carry excess mass. Here are some exercise guidelines to follow to achieve hypertrophy.
Rest in-between time sets
The time you take rest between sets should be longer for sarcoplasmic, and shorter for myofibrillar. If you want more than the tissues of your muscle sarcoplasmic you should rest for about 1-3 minutes between sets for if you want myofibrillar rest for about 3-6 minutes. The longer rest time is because your aim is to lift heavier weights, you want to give your muscles more time to rest so they can lift as much weight as possible
Remember there is no quick fix for achieving muscle hypertrophy, nor will the journey be a short, easy one. Muscle growth will take time and lots of patience. But with dedication and consistency, you can achieve the muscles you have always dreamed of.