Final answer:
Muscle hypertrophy is best achieved through consistent resistance training, maintaining sarcomere length within the optimal Length-Tension Range for effective contraction, and by maximizing muscle tension through proper frequency and recruitment of motor signals.
Step-by-step explanation:
The ideal time under tension for single repetitions to build muscle hypertrophy is not simply about the duration of a single muscle contraction, but rather the muscle's response to consistent and increased loads over time. Resistance training is known to be effective for hypertrophy, particularly when engaging in exercises that allow the muscle to contract at the Length-Tension Range of a sarcomere, which is ideally between 80 to 120 percent of its resting length. This ensures maximum overlap between actin and myosin for effective cross-bridge formation.
Muscle growth occurs as a result of repeated exposure to resistance exercises, leading to an increase in the size of muscle fibers and subsequent muscle mass. When muscles experience tension through lifting weights, the generated force stimulates muscle protein synthesis, a fundamental process in muscle hypertrophy. The frequency of motor neuron stimulation, as well as the number of motor units recruited, also plays a crucial role in maximizing muscle growth, with greater tension achieved through processes like incomplete and complete tetanus.