Periodization and Myofibrillar/Sarcoplasmic Hypertrophy

  1. Board Supporter
    CSK's Avatar
    Join Date
    Jun 2005
    Posts
    48
    Rep Power
    145
    Level
    8
    Lv. Percent
    7.38%

    Periodization and Myofibrillar/Sarcoplasmic Hypertrophy


    Alright, knowing that reps in the 4-8 range are better for myofibrillar hypertrophy and that reps in the 8-12 range are better for sarcoplasmic hypertrophy, would it be better to try to incorporate both of these rep schemes into each workout, or focus on one only and switch back and forth every 6-8 weeks or so? Thanks.

  2. Board Supporter
    DieTrying's Avatar
    Join Date
    Apr 2003
    Age
    32
    Posts
    909
    Rep Power
    12965
    Level
    27
    Lv. Percent
    76.46%

    I like to use both at all times, but it depends on your goal. Just remember that the more time you spend in one area, the more results you will get from rep range.
  3. Board Moderator
    Unbreakable
    David Dunn's Avatar
    Join Date
    Mar 2003
    Age
    49
    Posts
    11,950
    Rep Power
    2070829

    Quote Originally Posted by CSK
    Alright, knowing that reps in the 4-8 range are better for myofibrillar hypertrophy and that reps in the 8-12 range are better for sarcoplasmic hypertrophy, would it be better to try to incorporate both of these rep schemes into each workout, or focus on one only and switch back and forth every 6-8 weeks or so? Thanks.
    One matter of consideration that needs (I would like to see) to be incorporated in the discussion of and application of these is TUT and the eccentric and concentric effort.
    Last edited by David Dunn; 07-28-2005 at 12:25 PM.
    Humility is not thinking less of yourself, but thinking of yourself less. C.S. Lewis
    •   
       

  4. Board Supporter
    bg5757's Avatar
    Join Date
    Mar 2005
    Posts
    42
    Rep Power
    145
    Level
    6
    Lv. Percent
    60.58%

    i train each body part twice a week like Derek's training plan. so i do one day that is heavy in the 4-6 rep range and the other day for that bodypart in the 10-12 rep range. this way i get the best of both worlds each week.

    on another note, does anyone (i bet BoBo does) know any authors who have done studies on myofibrillar/sarcoplasmic hypertrophy that i can search for on PubMed?
  5. Hot Italian Goldmember
    Syr's Avatar
    Join Date
    Jul 2004
    Age
    38
    Posts
    2,124
    Rep Power
    1197
    Level
    33
    Lv. Percent
    82.47%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by CSK
    Alright, knowing that reps in the 4-8 range are better for myofibrillar hypertrophy and that reps in the 8-12 range are better for sarcoplasmic hypertrophy, would it be better to try to incorporate both of these rep schemes into each workout, or focus on one only and switch back and forth every 6-8 weeks or so? Thanks.
    Poliquin and others recommends accumulation and intensitification phases of 2-3 weeks each.
  6. Professional Member
    jminis's Avatar
    Join Date
    Mar 2003
    Posts
    4,023
    Rep Power
    2194
    Level
    43
    Lv. Percent
    47.94%
    Achievements Activity ProPosting Pro

    I usually train for each 3 weeks at a time.
  7. Board Supporter
    CSK's Avatar
    Join Date
    Jun 2005
    Posts
    48
    Rep Power
    145
    Level
    8
    Lv. Percent
    7.38%

    Wow, just 3 weeks? I guess with such short cycles, your body wouldn't have sufficient time to decondition itself from the alternate rep range.
  8. Doctor Science
    LakeMountD's Avatar
    Join Date
    Feb 2003
    Posts
    4,252
    Rep Power
    2562
    Level
    46
    Lv. Percent
    94.2%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by Syr
    Poliquin and others recommends accumulation and intensitification phases of 2-3 weeks each.

    Explain this?
    PharmD
  9. Board Supporter
    bda55's Avatar
    Join Date
    Dec 2004
    Age
    35
    Posts
    278
    Rep Power
    266
    Level
    14
    Lv. Percent
    92.93%

    Alternate 2-3 weeks of each:

    Accumulation phase: (high volume)
    Reps: 8-20
    Sets per exercise: 3-4
    Rest intervals: 60-90 secs
    Exercises per bodypart: 2-3
    Time under tension per set: 40-60 secs
    Total sets per bodypart: 6-8

    Intensification phase: (high intensity)
    Reps: 5-8
    Sets per exercise: 4-5
    Rest intervals: 3-4 mins
    Exercises per bodypart: 1-2
    Time under tension per set: 30-40 secs
    Total sets per bodypart: 8-10


    Gonna try this myself soon, I'm used to having the same training routine for like 6 weeks most of the time..
  10. New Member
    Speedbacker's Avatar
    Join Date
    Mar 2005
    Posts
    191
    Rep Power
    219
    Level
    11
    Lv. Percent
    86.36%

    Quote Originally Posted by bda55
    Alternate 2-3 weeks of each:

    Accumulation phase: (high volume)
    Reps: 8-20
    Sets per exercise: 3-4
    Rest intervals: 60-90 secs
    Exercises per bodypart: 2-3
    Time under tension per set: 40-60 secs
    Total sets per bodypart: 6-8

    Intensification phase: (high intensity)
    Reps: 5-8
    Sets per exercise: 4-5
    Rest intervals: 3-4 mins
    Exercises per bodypart: 1-2
    Time under tension per set: 30-40 secs
    Total sets per bodypart: 8-10


    Gonna try this myself soon, I'm used to having the same training routine for like 6 weeks most of the time..
    BDA- You're gonna see some damn good strength and muscle gains using that program. I've been training with Poliquin for the last 12 weeks and the gains are unbelievable.
  11. Board Moderator
    Unbreakable
    David Dunn's Avatar
    Join Date
    Mar 2003
    Age
    49
    Posts
    11,950
    Rep Power
    2070829

    OK...something training related.
    Humility is not thinking less of yourself, but thinking of yourself less. C.S. Lewis
  12. New Member
    excalibur's Avatar
    Join Date
    Apr 2003
    Age
    38
    Posts
    97
    Rep Power
    195
    Level
    9
    Lv. Percent
    100%

    Quote Originally Posted by jminis
    I usually train for each 3 weeks at a time.
    Mee to..
  13. Registered User
    CDB's Avatar
    Join Date
    Apr 2004
    Age
    38
    Posts
    4,543
    Rep Power
    15641
    Level
    47
    Lv. Percent
    37.01%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by bda55
    Alternate 2-3 weeks of each:

    Accumulation phase: (high volume)
    Reps: 8-20
    Sets per exercise: 3-4
    Rest intervals: 60-90 secs
    Exercises per bodypart: 2-3
    Time under tension per set: 40-60 secs
    Total sets per bodypart: 6-8

    Intensification phase: (high intensity)
    Reps: 5-8
    Sets per exercise: 4-5
    Rest intervals: 3-4 mins
    Exercises per bodypart: 1-2
    Time under tension per set: 30-40 secs
    Total sets per bodypart: 8-10


    Gonna try this myself soon, I'm used to having the same training routine for like 6 weeks most of the time..
    Are there other recommendations in this particular routine, like super setting antagonists or anything like that?
  14. Advanced Member
    ktw's Avatar
    Join Date
    Jan 2006
    Posts
    651
    Rep Power
    439
    Level
    20
    Lv. Percent
    63.75%

    Check out some stuff by Thibadeau, mainly his Eastern European Bodybuilding articles. He is big on this type of periodization just like Poliquin. I actually tried one of his methods a while back, packed on a lot of strength very quickly.
  

  
 

Similar Forum Threads

  1. Sarcoplasmic or Myofibrillar hypertrophy what do you want?
    By EctoMeso in forum Exercise Science
    Replies: 6
    Last Post: 03-26-2010, 11:43 AM
  2. STUDY: AAS and Left Ventricle hypertrophy
    By brogers in forum Anabolics
    Replies: 9
    Last Post: 12-17-2005, 10:16 AM
  3. question concerning periodization and hormones
    By Bas4Lizzife in forum Exercise Science
    Replies: 3
    Last Post: 11-28-2004, 06:40 PM
  4. squats and oblique hypertrophy???
    By IHateGymMorons in forum Exercise Science
    Replies: 4
    Last Post: 07-17-2004, 07:11 PM
  5. diet and exercise effects on chics period
    By hamper19 in forum Exercise Science
    Replies: 8
    Last Post: 07-29-2003, 11:41 AM
Log in
Log in