Periodization and Myofibrillar/Sarcoplasmic Hypertrophy

  1. CSK
    CSK is offline
    Board Supporter
    CSK's Avatar
    Join Date
    Jun 2005
    Posts
    48
    Rep Power
    137

    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
    31
    Posts
    909
    Rep Power
    12957

    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. Unbreakable
    Board Moderator
    David Dunn's Avatar
    Join Date
    Mar 2003
    Age
    49
    Posts
    11,723
    Rep Power
    949536

    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 11:25 AM.
    •   
       

  4. Board Supporter
    bg5757's Avatar
    Join Date
    Mar 2005
    Posts
    42
    Rep Power
    136

    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. Syr
    Syr is offline
    Hot Italian Goldmember
    Syr's Avatar
    Join Date
    Jul 2004
    Location
    Italy
    Age
    37
    Posts
    2,124
    Rep Power
    1189

    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. Gate Keeper
    jminis's Avatar
    Join Date
    Mar 2003
    Location
    MOD island
    Posts
    4,023
    Rep Power
    2186

    I usually train for each 3 weeks at a time.
  7. CSK
    CSK is offline
    Board Supporter
    CSK's Avatar
    Join Date
    Jun 2005
    Posts
    48
    Rep Power
    137

    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
    Board Sponsor
    LakeMountD's Avatar
    Join Date
    Feb 2003
    Posts
    4,253
    Rep Power
    2554

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

    Explain this?
  9. Board Supporter
    bda55's Avatar
    Join Date
    Dec 2004
    Age
    34
    Posts
    278
    Rep Power
    258

    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. Registered User
    Speedbacker's Avatar
    Join Date
    Mar 2005
    Posts
    191
    Rep Power
    210

    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. Unbreakable
    Board Moderator
    David Dunn's Avatar
    Join Date
    Mar 2003
    Age
    49
    Posts
    11,723
    Rep Power
    949536

    OK...something training related.
  12. Registered User
    excalibur's Avatar
    Join Date
    Apr 2003
    Age
    37
    Posts
    97
    Rep Power
    186

    Quote Originally Posted by jminis
    I usually train for each 3 weeks at a time.
    Mee to..
  13. CDB
    CDB is offline
    Registered User
    CDB's Avatar
    Join Date
    Apr 2004
    Age
    38
    Posts
    4,545
    Rep Power
    2674

    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. ktw
    ktw is offline
    Registered User
    ktw's Avatar
    Join Date
    Jan 2006
    Posts
    651
    Rep Power
    431

    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, 10:43 AM
  2. STUDY: AAS and Left Ventricle hypertrophy
    By brogers in forum Anabolics
    Replies: 9
    Last Post: 12-17-2005, 09:16 AM
  3. question concerning periodization and hormones
    By Bas4Lizzife in forum Exercise Science
    Replies: 3
    Last Post: 11-28-2004, 05:40 PM
  4. squats and oblique hypertrophy???
    By IHateGymMorons in forum Exercise Science
    Replies: 4
    Last Post: 07-17-2004, 06:11 PM
  5. diet and exercise effects on chics period
    By hamper19 in forum Exercise Science
    Replies: 8
    Last Post: 07-29-2003, 10:41 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in