Emphasis on Sarcoplastic Hypertrophy
- 10-31-2012, 04:26 PM
Emphasis on Sarcoplastic Hypertrophy
Ive been doing some reading up on sarcoplasmic and myofibriller hypertrophy and was curious as to what others thought about the different forms of muscle growth. Ive generally always tried to focus on heavier and lower rep routines which would bring about more dense myofibriller muscle mass, however im wondering if switching to higher rep and lighter weights for a couple months to flood the muscles with more "stuff" would give the necessary nutrient rich muscles fuel for the lower rep training again. Sorry for the runon sentence. Thanks!Remember why you started.
- 10-31-2012, 04:53 PM
a mix of the 2 tends to work nice ex. 5x5 on bench drop set on your last set and keep dropping at each failure point till you've hit 20 or so reps or you could go heavy for your big compund lifts and finish off with high rep isolation exercises, or you could do something like Layne Nortons PHAT (power hypertrophy adaptive training) its basically a non linear periodization in which you work everything twice a week for example day one power upper body, day 2 power lower body, rest, day 4 high volume upper body, day 5 high volume lower body.
personally I feel like sarcoplasmic hypertrophy is just temporary its basically the pump if you only lift for a pump you're not gonna get real big but if you lift for both strength and pump you'll get more out of it than lifting for strength alone or vice versa.
- 10-31-2012, 06:19 PM
Only recently have i been really reading up on different types of muscle hypertrophy and muscle fascia stretching. Ive always just trained with the mentality that size comes after strength, however ive become interested in why many bodybuilders have extreme muscle mass but the strength doesnt always correlate to their size, unlike powerlifters.Remember why you started.
11-02-2012, 09:02 AM
This type of hyper trophy is basically referring to the glycogen and water retention in the muscle. It will give you the appearance if increased musculature, and is certainly beneficial to overall performance/growth. However, at the end of the day we want to increase myofibril size in order to cause more permanent increases in muscle mass.
M.S. Exercise Physiology
ACSM: Certified Clinical Exercise Specialist
11-02-2012, 09:23 AM
11-02-2012, 10:22 AM
Good talk about this on simply shredded in the research section. Also good stuff in the book Anabolics. I think I also saw an article in ZirRed's blog.
That said, in for more program/training specifics if anyone has any.
"Train like a beast, think like a human"-RTS
11-02-2012, 10:48 AM
You indeed see a mini review of lit about it in my blog Rob jasoncholewa.com
Sarcoplasmic hypertrophy is not just glycogen or water in the sense that it is transient. Much of SH occurs when the satellite cells differentiate and bind with the muscle fiber, basically spilling their contents inside. This increases nuclei, sarcolemma surface area, as well as intracellular organelles, like t-tubules and sarcoplasmic reticulum. It is functional hypertrophy.
The other aspect to consider, is that the muscle fiber can only add (or growth via) so much non-contractile elements to itself before it loses function. So, some of the hypertrophy that occurs must be myofibrillar as well.
From an application stand point, the two will benefit each other, whether your goal is size or strength. In the case of size, training for strength will hypertrophy contractile proteins, yes, but it will also increase the amount of tension the muscle can produce. With increased tension means increased overload when training in the higher rep ranges. This means additional mechanical stimulation, additional micro-trauma, and an increase in sarcoplasmic hypertrophy, and ultimately greater gains in size than if someone was working strictly in the typical "hypertrophy rep range of 8-12".
11-02-2012, 04:27 PM
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