Strength vs Hypertrophy: The Science of Building Muscle
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- Опубликовано: 17 май 2024
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Strength vs Hypertrophy: The Science of Building Muscle
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In this video, Jonathan from the Institute of Human Anatomy explores how to build muscular size. He talks about the physiology of muscular hypertrophy by discussing the changes that take place within the muscle fibers. He also talks about exercise principles and resistance training routines that stimulate hypertrophy vs strength adaptations, and even dives into the different types of muscle tissue such as cardiac, smooth, and skeletal muscle, and how these muscle tissues grow and respond to different stimuli.
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0:00 - 0:47 Intro
0:48 - 2:12 Did You Know You Have Three Types of Muscle Tissue?
2:13 - 2:44 Smooth Muscle Tissue: What It Is and Where It's Located
2:45 - 3:49 How Smooth Muscle Works & is Under Involuntary Control
3:50 - 4:01 A Quiz for You!
4:02 - 4:41 The Largest Smooth Muscle Mass in the Human Body
4:42 - 5:32 Smooth Muscle Can Grow and Get Larger: Hyperplasia & Hypertrophy?
5:33 - 6:01 Cardiac Muscle Tissue: What It Is and Where It's Located
6:02 - 6:34 Can Cardiac Muscle Contract Voluntarily?
6:35 - 8:55 Can Cardiac Muscle Cells Divide? Clinical and Exercise Perspectives
8:56 - 9:34 Skeletal Muscle Tissue: What It Is and Where It's Located
9:35 - 10:25 Skeletal Muscle Cells Cannot Divide, but...
10:26 - 12:02 Hypertrophy: How Skeletal Muscles Get Bigger and Stronger
12:03 - 12:44 Stimulating Muscular Growth
12:45 - 13:04 Strength vs Hypertrophy: How Different Routines Affect Muscular Adaptations
13:05 - 13:51 What if Strength is Your Main Goal
13:52 - 14:59 What if Hypertrophy is Your Main Goal
15:00 - 15:45 Is a Bigger Muscle Really a Stronger Muscle?
15:46 - 17:49 The Different Physiological Adaptations of Strength vs Hypertrophy
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Music I use: Bensound
License code: 2MCUDIPSHCBOD1TC
#musclebuilding #exercise #muscles
Hi All!
Thank you for your comments. If you are reading this I'd love to know if you liked that we added information about the other different types of muscle tissue, or if you would have rather us just get into the skeletal muscle only. Thanks!
I liked the extra info. It can put a lot things in context if it's concise.
Tu vídeo estubo fantástico gracias Jonathan saludos❤
I like to know more about sourness after a workout. Why it happens, what does it mean, is it good or bad. Why it goes away faster if you workout or stretch after a day of rest but gets worse in 2nd or 3rd day if you don't workout at all.
Added info helps to differentiate different systems use of different muscles. This is important for a total understanding of our physiological adaptations. TY for your years of vital information.
It was very informative that you added the different types of Muscle tissue. Therfore it was better. Just sticking to the skeletal tissue would in fact suck...because of lack of information
I am 62 and have lifted weights since I was 15 yrs old....over the yrs, I did all kinds of weights, heavy, light, more reps, less reps and today i am on a high rep/not so high weight with all my workouts...I call this semi intense, muscle endurance exercising...my sets are hardly any rest between them and I do a whole body workout at one time....while I don't have the mass of my 30 year old self, I still have definition and I am strong for my age...I found that over the years, although my muscles got strong, it wreaked havoc on the joints in my body so therefore I am lighter weight, higher reps person for the rest of my life....there really is no need for me to throw 225 pounds on my back and squat 12 times at my age...I can do just about anything I want athletically and aren't sore for 2 days after I work out like before...I call it muscle maintaining more than anything...I was waiting for a video like this, Thanks Jonathan
I've always been a strength guy. Where people go wrong is they lift heavy too often and don't let their joints recover. I may only lift heavy once every 10-17 days. I do a lot of cardio or sport specific stuff in between and throw in a lower weight workout in between that might be closer to bodybuilders
can always test raw strength with isometric of some sort or static hold or even them hand grip crushers. same power with jumping for height or something
Honestly, I’m not a big fan of thick pile of muscle on a man, especially when they are so out of proportion and bulky. Those bulk muscle could be detriment to their health, especially in their older body.
@@furbabe there naturally lose it with age cause hormonal profile shifts and we just rot eventually..., its isnt a detriment to health those bulkier muscles if dense have more raw strength explosive power output being weak is bad for health not strong.
and even the puffy softer looking blown up sorta muscles help with work capacity strength endurance and not getting injured or gassing out with physical day to day tasks.
so actually its polar opposite you wanna try keep as strong (neurally brain wise) and as muscular (as its both helps maximise strength ceiling where can more safely express strength... and increases work capacity in turn fitness in turn quality of lived life) as long as possible, eventually your decline get weaker less smart iq decline marbles go power outputs reflexes go etc etc
but yh if want quality old age... try stay strong and stay fit, or your just rot quicker.
also be more prone injuries death from falls certain health issues etc.
only real negative that could think with more muscle on frame is more calories needed to maintain higher turn over metabolism more chance cancer, and your kinda burning the candle at both ends so may especially if man genetically have lotta testosterone human growth hormone male hormones etc may die younger but your be fitter more able bodied for longer stretch of it and sharper minded...
also people that exercise alot... tend to have addictive personalities overdo the exercise die heart disease and things cause struggle to moderate put foot on the breaks as lots are chasing feelings a rush of some sort, they also athletes actually drink more regularly and heavily than average person and gamble more.
so there prone burning the candle out at both ends...
they basically burn bright but yh a little quicker....
@@njdyhnjdtthank you! Well said ❤
This channel makes my brain hypertrophic
It's a nootropic for the brain
Tubetropics
Not possible.
Hyperplastic maybe? Increase in neuron number would increase the total number of connections.
@@bytefu I guess both: Hypertropic and hyperplastic. But mostly "hypertrophic". Learning makes neurons grow and form new connections.
@@nostalji75 my CPU is a neutral net processor
A learning computer
I once saw a guy at the gym successfully lifting the most ridiculously heavy weight. If you saw him in the street, you would think he doesn't even go to the gym. He looks like an ordinary guy without much muscle mass at all. Really goes to show the difference between strength vs. hypertrophy.
While there’s certainly some ridiculously strong “normal sized” people, that guy would be stronger if he had more muscle. That said, we all have genetic traits that create our upper end of what our bodies can carry.
His skeletal frame is probably smaller and he wore a sweatshirt or similar I assume. If the weights were indeed heavy, he probably does have pronounced muscles when he takes his shirt/pants of.
no
Im pretty sure if he is naked, you could tell he lifts. Sometimes shirts do play a big role
@@ItachiUchiha-ow7sn I'm pretty sure he is skiddi poop
This channel is not a fitness influencer channel yet provides more reliable information for bodybuilding and fitness than others.
Totally love it!
Totally true!!
Most fitness influencers have no clue what they're talking about
Did it really though? It's just the same generic information except they have a dead body to poke at.
Keyword is “influencer”. Not the best source of information…
@@CheapSushi exactly
those are bodies behind you, aren't they.
😂
I wonder where he got the bodies
As someone who worked with histopathology for 6 years, it never ceased to amaze-me how a net of interlaced muscular strings can hold a "pressurized liquid" without leaks for decades non-stop!
One day
Just like we use spider webs as a way to research bullet proof vests
Muscles for those above mentioned fluid vessels
Hydraulics is fascinating.
So fascinating
God is an amazing designer.
For you formed my inward parts, you knitted me together in my mother’s womb. I praise you, for I am fearfully and wonderfully made. Wonderful are your works; my soul knows it very well. - Psalm 139:14
@@jimlaw8199 and even more so, the guy who designed god...
I would love to see a video on what soreness is and the physiology behind it. I know we may not completely know the full answer to that yet but a video on what we do know would be awesome.
Yes, and why it's sore when you first start lifting but not/less sore and for much shorter duration later on even at the same or higher intensity.
@@N20Joeit’s adaptation , tolerance , our bodies adjust .
Isn't it due to abundant amounts of lactic acid in between layers of muscle fibers? It would cause random twitches because it has a charge
@@itzzzsss no, there’s been research on this recently: study demonstrated that exogenous lactate administration has little effect on the muscle hypertrophic response during resistance exercise.
Yes because only 99.999999% of the world knew the answer to that in elementary school
This video came at the right time, I'm on hypertrophy program currently and was just thinking of switching to strength-focused program
Glad the timing worked out!
@@theanatomylab "worked out" I see what you did there 😏😏
Do pyramid sets! Best for increasing all hypotrophy, strength and endurance.
Renaissance Periodization, Dr. Mike Israetel
@@corneliusthecrowtamer1937 "slow, as if another!"
All these years I thought muscle building involved tearing of old muscle to rebuild newer and stronger ones aka “the burn” but it’s the same muscle all along. Thank you for enlightening me!
Dude, I love this channel! You guys make such informative and entertaining content!
Not first, but if I see Institute of Human Anatomy upload, I watch.
Me too
Igual 😊
Thank you!
Oooh yeah
Yes, this is what notifications are for...
When I clicked on this video I was not expecting such an amazing explanation! I’ll keep coming back to it given there is so much valuable information to absorb! Thank you so much for putting this together!❤
Another big point is that strength training has a bigger impact on nervous system development. You can activate more motor units and also from practicing heavy lifts you become more efficient
He covered this.
@@braynjohnson4302 can you timestamp? I watched the whole thing but must have missed it
16:07
@@c.m.166 fair enough I did miss that, they explained it very well although I would still say that less than 10 seconds is probably giving it a little bit less credit than it's due
@@bruuhhhhin fairness your comment took 5 seconds to read over lol
I love your videos! Thank you for all the knowledge, energy, and time that you put into each one. Absolutely fascinating! 😎
Thank you for the nice comment! And thank you for watching our videos!
@@theanatomylab absolutely and I get my two kids to watch them also, the human body is so very complex, I enjoy learning all about it.
Been doing gym for almost 2 months now, figuring stuff out and its amazing how the human body adapts
Enjoy the journey
nother newbie juicer spotted
@@mokujin29 why call him that without context lol
This channel makes me happy. Keep up the good work, sir.
Insane topic! Thanks for share this hypertroinformation with us!
Brilliant, thank you so much for this as it has helped me better remember the difference between Hypertrophy/Hyperplasia!
IoHA channel> fitness influencers for my knowledge of gains
No thanks
Depends on which fitness influencers.
This guy is far surperior to a Vshred, but far inferior to a Dr Mike Isratel.
He basically reccomended resting 60-90 seconds between sets for hypetrophy which is obviously pretty stupid compared to resting 2-5 minutes. This has been proven many times, yet wasnt included in the video.
About time someone scientifically credible dispelled of the misconception. Thanks IHA
Good timing just started doing a strength workout at home.
Been going to the gym for 20 years (natural), at my peak, i was 92kg with less than 10% body fat and was comfortably pressing 50kg dumbbells for 12+reps....but it isn't sustainable. I was up at 4am and in the gym 1.5hrs a day, 6 days a week
I was in constant pain in my joints, was taking pain killers to sleep and if i moved quickly I would get shooting pains, but always wanted to try and get bigger and stronger so thought I would just live with the pain.
Since I became a father I realised I needed to take the ego out of it and look at a better way of doing it. Especially being a dad took priority and don't have half as much free time, I needed a different approach.
Im now testing the "Mike Mentzer routine" of less time and weight, but more slow control and intensity.
I've not tested it long enough to really rate it, and obviously I've lost a bit of muscle with not living in the gym (and also age) but I still get muscle pump and fatigue etc...but just realised the other day, I've got no more pain! No more pain pills, I'm also able to move easier and play with my little boy more. So I think I'm done with the heavy ego lifting 🙃
Every workout you get stronger and progress further , i also noticed that differently from high volume, where i was having pains here and there almost constantly, with HIT Its all gone, after a workout It may happen to feel something in a joint sometimes, but the days after, even if your muscles are fatigued the rest of the body is great!
I believe as long as you control the eccentric contraction that is the best way to stimulate muscle, based on studies but I cannot remember the name of the article. It basically stated that the concentric must be explosive in nature and eccentric controlled - the more controlled and slower stretch you give the muscle on eccentric the better results you should see in terms of strength gain/maintenance and hypertrophy
Trust me, if you were doing the mike mentzer routine for real you would feel like dying all the time
And this is why I hate researching specifics on exercising and bodybuilding. One person gives a detailed description of what they do, and the results they feel, then someone (as equally as random) comes along and gives a ‘nuh-uh’.
Seriously, if he’s wrong, and there’s something better, then lay out your case. Tell us why your undescribed method is better.
@@christophegroulx7816 that can't be right and sounds like ego-lifting. Mike Mentzer himself preached that the muscle only starts GROWING after it's done RECOVERING. if you're in pain all the time you're never fully recovered and therefore you cannot be growing either. he was also concerned with systemic fatigue. proper rest is when the whole body rests. if you're training legs on monday and arms on tuesday you don't count tuesday as a rest day for your legs. you're still fatiguing your body so growth (in the whole body) is being delayed by that. these are all claims by Mentzer, I am merely repeating them.
thank you, thank you and thank you! very helpful: lucky to had it on the recommended videos! 👏❤
Thank you for the knowledge ❤
No problem! Thanks for watching!
Thanks for clarifying the difference between power lifters vs hypertrophy focus.
theres an improvement in strength without an increase in size with the initial strength gains, improved activation of motor units that werent activated before.
Wow , Awesome upload gonna hit the gym after this !
You should
Your presentation is amazing. Really enjoyed watching this video. Very knowledgeable 👍🏻
Great video. One of your best. 🐐
Jonathan. Excellent as always.
man that sponsorship really disappointed me
😂do you suffer from hair loss?
@@joshuachampion8765 that must be it
Haha I know what you mean
Greetings, I love your channel! Could you make a video about supplements such as protein intake, vitamins, creatine and their effect on the body. I've been working out for about an year now and take protein powder supplements and vitamins, recently I decided to get my blood tested and my ASAT and ALAT were a little high, could you give more us more info about those, I read they might get higher after working out, but cant find any more info on the topic... So such video would be helpful!🙏🏻
You should make a video about cartilages and the use of chondroitin and glucosamin supplements! I'd love to learn about them as I myself suffer from ostheoarthrosis and since I've started taking supplements, my conditions has gotten better and better.
Great content👍 well explained!
Could you perhaps elaborte on isotonic vs hypotonic vs hypertonic contraction?
I have been hitting since last year march and I find this video very educational.
When explaining strength over power, I often talk about recruitment of fibers over the capabilities of what you have available.
Thanks a lot! Great information as always!
I have a suggestion for another video: sebum. What is it? Why some people tend to have excess than other? How can we regulate it?
This channel is a gem! New sub here!
Thanks so much, super cool video. I do calisthenics, I'm ripped, but you can't really tell when I'm all dressed up. It's funny though, during workouts people with bigger muscle size looked at my exercise routine and tried the same exercise but failed and then asked me why I could do that and they not 🤣
This was actually really good
You have done good. It was important to appreciate the differences.
The importance of a balanced approach to training, incorporating both compound and isolation exercises, is emphasized to achieve desired physical goals.
Love your videos man !
17:16 it's occurs due to stress in muscle fibre which is produced due to resistance training.... and yes hypertrophy is a reversible process, once you stop training it cells will become normal after some time
Love your channel 💜 At some point could you cover hypermobility? I have Ehlers Danlos Syndrome so, from what I understand, every bit of collagen in my body is extra stretchy. I believe a lot of people know they are, or know someone who is, "double jointed" (misnomer) but don't realize that this is affecting every part of their body except blood, bone and brain tissue. I think your audience would find this topic interesting. Thank you for all that you do 💜
I had a client with Ehlers Danlos Syndrome.
I'm hypermobile too, as are some family members so a video would be great. What I'd love to understand better is why we see a corelation between hypermobility/eds & neurodivergence.
Just remember that IRESTORE doesn't block the production of 5-alpha reductase and thereby stop the conversion of DHT. Just like minoxidil, an LLT-cap will promote blood circulation and prolong the anagen (growth) phase of the hair follicles. You will still lose hair at the same rate as before (even though it might not look like it at first). If you want to stop hair loss, you will need to use finasteride and, in some cases, dutasteride. Then u can regain ground with minoxidil, the LLT-cap (look for a cheaper option) and microneedling. You can also start using the ketokonazol shampoo aswell. But if you're contempt with just stopping hairloss. Finasteride and sometimes ketokonazol shampoo is enough.
This was great! Can we have a video on the different energy systems used to power skeletal muscle contractions especially the phospho-creatine system? Thanks!
Very informative video, thank you! The theory on increased sarcoplasmic fluid in body builders is really interesting. Were researchers able to observe these differences at the cellular level?
THANKS BROTHER
Thank you!
More muscle doesn’t mean more strength, therefore I chose STRENGTH
👍🏻
Anatoly approves
@@arungowda indeed
This. Massive difference between quality & quantity... hypertrophy is essentially quantity, stretching of the muscle belly... with strength you build true genuine fibers as opposed to volume/size...
Not only but you'll be far more healthier & fitter as, bigger muscles are metabolically taxing & expensive
@@arungowda anatoly is just a hard gainer... I competed in IPF many years ago, he isn't any special with his prs...
Great video. And on the flip side, how does the body / muscle do things differently when it comes to endurance ? Going for a long cycle, for example, and the different adaptations between all out efforts for 1 min, 20mins and longer ? Muscle soreness as mentioned in another comment would be interesting, and from a strength and endrance point of view.
I've been watching a lot of Resistance periodization videos and Jeff Nippert and have been thinking this for a while.
Thanks. I finally found an answer to my questions about what happens to the cells when exercising. Now I'm curious about what happens to them when stretching.
Great video on an interesting topic. Now that I have the rare muscle disease, Myotonia Congenita (Fainting Goats, often called) And my muscles can't relax when I ask them to, and the slightest movement can send me straight to the floor 🤕
Would be interesting to see you talk about endurance exercise & different muscle fiber types too
In a future video could you also cover endurance training and the adaptations that happen there?
All my exercises are 5 sets, 30s rest between sets, 1s positive, 3s negative per rep. TUT and rest periods are precise as I listen to a metronome at 60bpm (ticking every sec), which also helps maintain perfect form. It also means all my exercises are repeatable so I can track progress in the knowledge I'm not cheating (for example speeding up the reps and not making true progress). Although my rep ranges are in the hypertrophy range, the short rest period and TUT tune my exercises more towards endurance. It works for me, I never get injuries, joint pain etc. I'm addicted to perfecting the exercises and making progress, and not ego lifting and packing on muscle and the risks associated with it. Everyone's different. All that matters is what you are interested in and what motivates you.
thank you , now i know what i must do
You can develop strength and muscle. Maybe not body builder size, but gymnasts are a great example
Some people restrict their diet to not grow
@@rian0xFFF some people don't take steroids
They need to be extremely quick and flexible
Runners also need speed but there calves are huge
However not as huge as a squat /powerlifter
There's relative strength and absolute strength. Gymnasts have the former. Throwing athletes and heavy Olympic Lifters have more of the latter. It's an important distinction to make.
@@1unsung971 correct gymnasts might not be able to squat 220 but will be able to hand stand backwards inside out forwards and flip twist backwards
Everything exposed well and clear, exellent!
Talking about sarcoplasmatic reticulum i just suppose that it's growth offer more storage of fluids and calcium to can endure in muscle work volume. After all that's the type of adaptation that hypertrophy training brings.
Another theory as to the magnitude of changes in both size and strength is the genetic ceiling theory. This is the idea that considering there is a limited amount of strength to be gained, there is a proportional limit to the size a muscle can gain. After all, it would not be beneficial for muscle to be able to grow infinitely, such as having a forearm that is two miles in diameter. Thus, as one gets closer to the maximal strength the muscle is capable of gaining, the size gains proportionately slow.
Splendid, I hope this channel reaches more than 70 million subscribers so everyone gets the chance for brain hypertrophy. 💚
Good Content!
Can you do a video on sprinting vs walking/easy running effects on body, joints, muscles and glycogen?
Wow. Nice access to cadavers. Good tips
Thank you for all your awesome videos, I was wondering why the left side of the heart gets out of sinke and stops working right ands signs the right might fail. Can you make videos on the subject
Great information sir!
I would love to get a better understanding of the differences in muscle formation, such as what's happening in muscle development between powerlifters, American footballer, soccer players, and runners. All of them are strong but their muscles are built differently.
No, that makes no sense, their muscles are built the same.
One thing that I've learned over the years of gaining muscle strength and then losing it (various reasons) repeatedly is that the higher reps exercises conditions muscles better for strength in the long run.
I'm a small human (1.64m tall and just below 60kg). I've been active all my life and in 2013 I started to lift for strength. 2014 my circumstances changed and I couldn't lift anymore. I lost most of my gained strength in less than 4 months.
Later, 2018 I started to lift for strength again and due to illness restricting my exercise, I lost strength really quickly again.
2022 I started working as a movement education coach and have slowly built up my strength over 2 years. I was ill last year again (chronic disease) and after 4 months I returned and lost only a very small percentage of my strength. I joined my friend at the gym the other day and I can lift heavier loads now than I could when I was gyming for strength.
Just by doing little bits every day at work rather than pushing my 1 rep max like I used to.
I want streengggthhh!!!!
💪🏼
Strength comes from the mind
@@nonyabidness1838Try telling that to a quadriplegic.
😂 @@davidadausuel4537
@@nonyabidness1838 nope.
11:00 Hypertrophy
13:00 Compound exercises
"oooo my mooskless are gettink stronkerr" - Bulk Bogan (R.I.P)
You should do a short breakdown of some famous injuries like Bill Kazmaier’s 1981 WSM injury, he describe it as the tendon “coming out of the groove of the shoulder”, it’s be cool to see what that means
I love learning about the science o muscles. I didn't expect to learn about births here, but this knowledge is greatly appreciated!
Should do a video on synthol and the damage it does. I’ve always wondered how the body gets messed up on that garbage
Great info. You missed the 3rd very important muscular adaptation: endurance.
Its good to have a mix of both strength and hypertrophy, strength for denser bones, stronger nervous system and for thicker tendons. Hypertrophy to actually look like you lift
Great video! Gained my sub
Awesome info! Could you do a video (if worth it) explaining muscular density. What is actually happening when muscles become harder and more firm? As we know hypertrophy (cellular growth) is the only phenomenon to explain muscles growing in terms of its size, but what about the hardness of firmness of a muscle? It’s still a result of hyper trophy, but why does it vary- is it genetics only? Is it the type of training?
More info on this would be highly appreciated. Thank you.
You gotta stop shilling that scam hair hat thing
Very interesting, thanks !
I think it was Greg Knuckols on Stronger by Science who touched on this topic recently - we do not have evidence of new muscle fiber growth contributing to hypertrophy in humans only due to the method of detection required for it (literally taking the muscle out, cutting it open, and counting the fibers), but we have it in every other animal model where we can harvest a muscle before and after the exercise intervention.
Nice video. Missing part is role of tendons adaptation in gaining strength.
It would be interesting to throw in a third approach, namely things like calisthenics with very high reps. They tend to be the opposite of isolation and involve many of the muscles, especially the core. The more well known of these types of exercises are pushups, planks, pullups, deep squats, etc., with reps ranging from 15 to over 100, depending. Very different outcomes than either power lifting or body building. Not the way to get huge, but the best way to develop functional strength.
i love this man
great content! :)
could you do a video on tendon recovery and why it takes longer compared to muscle and bones?
There's NO direct bloodflow to tendons, which is why it takes longer. Tendons are trained during regular resistance training, but plyometrics and isometrics are known to place higher tension on the tendons themselves. There you go, saved you watching a video
@@RDS_Armwrestling Maybe they're interested in the science behind it rather than just an explanation?
Google
Wtf I didn't know a single muscle cell is a muscle fiber. So one cell can be up to 30cm long (Sartorius muscle in the leg). Insane
Very informative video. It brings a question to my mind. People who do calisthenic workouts often end up with smaller amounts of muscle but still gain decent amounts of strength. These results would be in line with what you would see from strength training, yet calisthenic exercises involve very low masses and very high amounts of reps, even further down the spectrum than hypertrophy exercises are. What’s going on in that situation?
I prefer muscle tissue videos either way your videos are very educational and beneficial to my health thanks for sharing 😊
I want you to give us more information about the proteins chains and functions in the different muscles also I wanna know how the different minerals work inside and outside the muscles.
i think what matters is _core_ strength, something i’m still struggling at. it helps balance the whole body, giving greater support to any exercises/chores we do.
is there any works i can do to increase my core strength? i’m gardening and tidying my house often but i see there are only noticeable improvements on my arm and leg muscles, not back and stomach muscles
The way I understand it, strength training helps muscle contract more forcefully with the downside of less repetition whereas, body building training helps muscle continue contracting and not fatigue. This means rest periods and volume are longer or shorter depending on your goals. Both results in increased strength but a bigger muscle cell is not necessarily required to generate more force.
I have got a question though. If a muscle cell size increases, wouldn't that make it harder on the cell to function because substances are diffusing over a longer distance and myofibrils are longer? How does a cell adapts to increased fluid content?
Hoping this would talk about what is happening to muscle during recoup or rebuild.
Have the preconceived idea that damage equals rebuild
Guy lifts 50 rocks one day exhausted; guy does the same a month later easily being used to it
Easiest way to think of all this is adaptation to the load. Your body conforms to needs.
Walk 50 stairs a day, 50 stairs normalized
Experience shows proof
I would make a correction that hypertrophy training rest times are often longer than 60-90 seconds. In fact the majority of research on this topic shows greater hypertrophy when resting for 2-5 minutes on compounds and 1-2 minutes on isolations, and that's what most people do. The short rest concept is an outdated idea that was based on higher acute anabolic hormone increases with shorter rests which was thought to lead to more hypertrophy, but more recent has shown that to be false.
Great video though!
PLEASE ANSWER
If skeletal muscle cells can’t regenerate, how does protein aid in making muscles bigger?
The gym is the absolute best what ever happened to me❤❤❤
Good video
What I would like to know is as you age (I'm 66) do these concepts still apply?