Myofibrillar hypertrophy or Sarcoplasmic hypertrophy which is better?
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- Опубликовано: 8 дек 2020
- If you are looking to build muscle then you will want to know Myofibrillar hypertrophy or Sarcoplasmic hypertrophy which is better? Understanding this concept will help you to know the difference in hypertrophy that you will gain when training so you can decide whats the most effective way to train. Understanding hypertrophy or building muscle is important but many don't know there is a distinction between hypertrophy in the form of Myofibrillar hypertrophy and Sarcoplasmic hypertrophy. How you train ie intensity or rep range will determine which one of these 2 types of hypertrophy you will stimulate more of. want to just muscle muscle then go for sarcoplasmic hypertrophy as this is the fastest way to build size or to gain muscle fast, looking to get strong then the fastest way to gain strength is through myofibrillar hypertrophy but what if you want to gain size and strength? where you need to incorporate both forms of training and in this video i will explain how to do that and in another video on rep ranges i go into more details how different rep ranges stimulate different adaptations in the body, so you need to work in the right rep range for strength and the right rep range for size. So this will look at the difference between strength training and bodybuilding or calisthenics versus bodybuilding or comparing gaining strength over size.
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Myofibril hypertrophy is permanent. The muscle nuclei you build never go away. They can go dormant and atrophy but they always remain. Sarcoplasmic hypertrophy is 100% transient. If you stop training its gone. Any "muscle memory" you think you may have making it easier to regain the sarcoplasm when you start training again is actually a result of having more myofibrils than you did last time.
Sorry for the late reply and thanks for sharing that, it’s a big reason why I focus on that. The size I gain I keep for longer and gain back better doing myofribrilar hypertrophy. After a holiday I went on after doing “pump training” I lost quite a bit of size quite quickly and thought why waste my time with that. So do you tailor your training towards this ?
Wow that’s amazing, thanks for sharing!!
@@britter1955 Jerry Brainum long time IronMan Magazine science editor is a good source for further research on this. This is a rather new discovery in strength and athletic training. It was long thought that muscle nuclei like most cells undergo apoptosis, cell death, but thanks to newer imagery technology we now know that is not the case. Once you got em they never go away.
@@LeeDowningKeat I alternate. I typically do 12 week meso-cycles of max effort or max volume. When I'm dong max effort its weight weight weight. 4 weeks, 1 week deload, 4 weeks 1 week doload, 1 Week Max, 1 Week Deload.
The on max effort the weight needs to be increasing. Week to week reps are dropping weight is increasing. The 6-9th week will be same set and rep structure as 1-4 but weight will be more.
For volume its sets. I'm trying to add quality sets 8-12 reps keeping weight, tempo, and rest period the same. If my max on bench is 385 I want 72.5% of that for my start 280. Goal is 8-12 reps for as many sets as I can 3-1-3(ish) tempo with a 2 min rest. When I cant maintain it anymore strip some weight and keep going at 8-12 and keep stripping as I drop below if feel I will drop below 8. Floor is 65% of 1RM so in the 385 case 255. When I cant maintain 255X8 I'm done.
Week to week goal is to get more quality sets before I have to start stripping it and add a set or two before I drop below 65%.
As for weight. When I can get more that 12 reps at starting weight its time to up it 10lbs.
All of this is big barney compound lift. Other aux are just blah.
Thanks for sharing that buddy, I sure a viewer will find that info and logic behind it useful and actually understand the reasons why deloads and cycles are important especially as you become more advanced. I would love your opinion on my weighted Calisthenics program video I put on. In that I incorporated changing of percentages and deloads. The main goal obviously is strength gains so isn’t cycles of switching to volume or accumulation work but be interesting to hear you view on it
More of this!! Finally someone who makes video to educated you!!! 😀
haha Glad you liked it and the reason i made it got its desired results. Hope it helps buddy
Amazing work. Already a cracking channel and am looking forward to seeing it grow. You have already saved me a ton of money and time getting away from the popular magazine workouts and supplements.
Anthony King thanks brother . Hoping this channel does grow so this type of message spreads and helps many more with the same issues . Love the support
Man, it's been years since I've studied this stuff. Thank you for the great refresher Lee!
So glad to give you a refresher crash course. This stuff i find so interesting
@@LeeDowningKeat I hear ya man and keep on it so you don't lose that drive!
Great video. It has been taking me a while to find a video that actually teaches you what happening.
Glad you took value from the video and it helped, make sure to subscribe for more content like this and welcome to the channel
Criminally underrated, great work.
Thanks Tom appreciate that make sure to subscribe for more like this 💪
Good one bro! Really informative! Subbed!
ashwini saxena thanks bro thank you
I found this channel because I wanted to learn the difference However you’re big on calistenics! defiantly subbing !
Welcome to the channel buddy thank you for your support . If you got any questions let me know be happy to help
That was hella informative brother, earned a new subscriber
Glad you like the information and welcome to the channel brother , appreciate the subscriber
Thank you...Nice Video as always....Waiting for the next one....👍🏻
Thank you and so glad you are . Next video is how to train both in a program
Thanks for the video dude! It really helped.✨🌹
Akhil Kohli your welcome dude and welcome to the channel
Finally I find someone who have this kind of knowledge ☺️❤️
Glad you enjoyed the video my friend. Know anyone it may interest, please share it with them
You just gained a sub! Thanks for the education!
Welcome to the channel and thanks for the support
Hell yeah. The 4-7 rep range is working great for me. I keep the tempo slow with about 2-3 seconds on both the concentric and eccentric in order to increase the TUT, reduce momentem, and it keeps the joints from taking over.
It’s a good rep range to be in bro. Seriously strength gains 💪
I want to know if the time under tension thing changes from myofibrilar to sarcoplasmic? like if I do my reps slower, do I push then into sarcoplasmic regardless of repetitions? example
5 reps slooww taking 45 seconds
vs
12 reps with moderate tempo at 45 seconds?
If you are able to do 45 seconds you’re likely not lifting at an intensity to do 5 reps with. All you are doing is lifting a lighter intensity for less reps and doing them slower. If you had a true 80% intensity weight you would not be able to go very slow like that with it.
@LeeDowningKeat oh yes you can especially if you don't have allot of explosive type 2 muscle fibers like me when I train fast I only getlike 1 extra rep in vs doing it slow like he mentioned I'll do my bodyweight 4x slow and maybe 5 or 6 quicker it really doesn't help reps that much to do it fast at least not from my expierence
Smooth explanation with a good information thanks bro
Thanks Gebrael hope it helps
Men, you deserve way more susbribers. You explain it very well!
Thanks man really appreciate that, if you know anyone that this channel would help would appreciate you sharing it with them and on your socials 🙏
Thanks lee through this video I got to know that my primary focus should be on myofibrillar hypertrophy and less on sarcoplasmic hypertrophy.
You’re welcome my friend , glad the video helped you with that decision
Same here
Awesomely awesome
Wickedly wicked
really, really good video!
So glad you enjoyed it my friend. Welcome to the channel
great video, very informative.
Glad it was helpful!
amazing.. thank you Brother
Your welcome bro, welcome to the channel and subscribe for more content
great stuff!!!
Glad you enjoyed it, welcome to the channel
I was doing Wendlers 5/3/1 for years, bloody brilliant program, one thing that program taught was both are important. Great content as always, nice one mate 🤘💪
Yes I had some friends that did that program. Great for building up your exercises like the squat deadlift overhead press and others. Never seen with callisthenics but sure the same principles apply. What I liked about it was that it shows you can make great progress but not smashing up your body and going to fatigue. Correct me if I’m wrong but weren’t the percentages based off your 90%? Which is great as you know you won’t be going to the max and running your self down until you need to go to failure for your test days. Thanks for watching love the support mate
@@LeeDowningKeat it was yeah, all lifts were based off 90% of your one rep max. I set all my hypertrophy work(BBB, boring but big) at around 30% or 50%. I used push ups and weighted, as well as dips and weighted for all my assistance work for the main lifts. I actually made a switch from powerlifting to bodyweight movements only, and i have found the minimalist approach has proven to be more beneficial in terms of speed and general body composition.
People underestimate minimalist training and just think less work means less gains and it's not true at all. Glad you are finding minimalist training suits you and you are getting results from it.I may do more on that topic with workouts too
@@LeeDowningKeat the micro workouts as well are a much more energy efficiant way to get the job done as well, i can stay more consistent and focused. Just counting steps and being making better food choices has helped loads more. Strength has gone up too, doing 10 reps with a 20kg plate recently was a good indicator of that. I hope to get 15kg for 5 soon.
Awesome video geezer. Spot on best explanation I've seen yet.
Thanks for watching. I'm glad you enjoyed it and took value from it. Are you wondering what to focus on?
@@LeeDowningKeat I've never really been a fluff and pump guy, always liked the five and lower rep range. I wasn't sure if I was short changing myself by staying away from higher reps and just lifting the typical starting strength 3x5 program. I've even dropped from five sets across to 3x5 after initial progression. Your video corresponds with every bit of research I've done from valuable sources and debunks 95% of so-called fitness influencers on here. Being near 48 the rep range is better for recovery too. Your channel is a breath of fresh air, only problem is people buy into bullshit because basics don't sell.
@treckrunner711 I'm right there with you. Don't see the point in having the size but nothing to bakc it up. I think every now and then some higher rep work as a Deload to give joints, connective tissue and cns a break is handy and to mix up the workouts but you can easily do 5 reps but lighten the loads too. I'm glad the content is informative and helps you with your training. I'm a strength/ performance focused channel so I'm glad that aligns with your mentality too. Welcome to the channel BTW
@@LeeDowningKeat A true saying I heard somewhere which aligns nicely, "what's the point in having a big dick if it don't work" a good analogy I reckon. Another point I took from Alexander Bromley's Channel, he states that if your focus is strength and you spend too much time in the fluff and pump range you tend to, as you say too, lose most of it when specialising in low rep work. I'm no expert but I see the logic in that theory. Thanks for the welcome it's truly a pleasure to see a channel that is what I call, for the real people. Oh and yes, of course, 8+ reps periodically for giving the joints, tendons and mind a break.
@treckrunner711 a perfect analogy. Any questions don't hesitate to ask
Nicely explained sir 👍👍
Thank you sir
Very informative
Glad you enjoyed it subscribe for more
How does the calorie intake differ between the two. I’m under the impression so far to ingest 15 cals per pound. That’s at a 40/30/30 split.
Both
Excellent stuff. I always knew that it was best to do low reps to keep muscle for longer. Makes sense. I now do 4 day upper lower split.
Upper day 1 heavy low sets,
day 2 lower body heavy sets
Day 3 rest
Day 4 hypertrophy upper
Day 5 hypertrophy lower
So by doing both and will achieve both instead of getting a pump all the time and then losing the gains if I don't train for a while.
Sounds like a solid program my friend . I’m glad you are getting the best of both worlds plus the change will keep things fresh, fun and difficult which is great for long term progress
Doing both is better for longevity especially doing the post partial reps omg❤❤
doing a combination of rep ranges will give best overall results for strength and hypertrophy.
I train in the 7-12 rep range but I have long rest periods because I prefer it since it allows me to lift heavier weight and also studies have shown it's better for hypertrophy. I also seldom change exercises and focus on progression of the weight. I've seen one video where it says that changing exercises frequently builds more sarcoplasmic hyerthrophy but changing them less often builds more myofibrilar hyperthrophy. I wonder what kind of hypertrophy I am building.
I think that’s a better way to train, longer rest means you have more energy so you work harder and stimulate more growth but think the 1 min rest bodybuilding approach has taken over.
Sorry if I may not be speaking clearly or I’m speaking a bit of nonsense, but I’m very new to the breaking down of muscle fibers, so I have a few questions. If I want to develop both muscle fiber types in the same session would I be resting a certain amount different to the times or should I just having alternating sessions with the corresponding rest periods?
Also I’m not sure if this will be piecing together correctly, but fast twitch (type 2) muscles exhaust faster than slower twitch muscle fibers, but the slower ones last longer periods of time. If I want to develop the fast twitch muscle types, still retain the speed, yet have the longer energy capabilities should I be working on both Myofibrillar and Sarcoplasmic types of workouts and would that work?
Again if you have no idea what I’m talking about tell me.
Thanks.
No worries I think I understand what you mean so I will try my best to answer it. The best bet is to do both forms of reps so do both low rep work and high rep work to work the muscles effectively. My muscles says the biceps are not all fast twitch or slow twitch but a combination of the two so to really effectively work them doing both is ideal. When it comes to rest times it depends on the rep range you are using , lower rep work you need longer rest otherwise you won’t be able to perform, lower rest times for higher rep work due to you trying to fatigue the muscle and and do a lot of volume in a short time and drive muscle growth through metabolic stress. So rest depending on that and you can do that in separate sessions or in the same, I would just add you are better doing your lower rep work earlier in the session when you are fresh.
@@LeeDowningKeat alright thanks! That helps
No worries happy to help don't forget to subscribe for more content like this
🙏🙏🙏
Thanks brother
You and mike mathews are literally the only people ive herd that know and get this (i mean that in a good way)
Hey thanks for watching and glad you enjoyed the video and thanks for commenting and sharing your Point of view. It is something that for some reason so few people know but does have a big impact and I wonder how many people would train like that knowing all this
@LeeDowningKeat its why I switched to 4-6 reps I get so irritated by people that say I don't know what I'm doing jts only ego lifting and you need the pump and lots of reps I'm always like no you need muscle and to get stronger to get bigger long term any advice though for when your stuck at the same weight for some reason everything accept my bench and pull ups (155 pounds 5 reps) and (35 pounds plates attached pull ups 5x) been stuck with that for awhile
@@skylermccloud6230 most don’t know much but just repeat what they’ve read in a bodybuilding magazine or an instagram post
thank you so much
Your welcome bro, welcome to the channel . Thanks for commenting
@@LeeDowningKeat no problem bdw what about mma fighters and boxers?
I guess with them their focus on endurance and power. They don’t want to put on too much size as it will slow them down. How much you eat has a massive factor . Myofribrilar will add that useful strength for them while limiting actual size they put on. Great for grappling .
@@LeeDowningKeat 🙏🏻🙏🏻
Heyy!! Is this right program?
Let me make an workout which consists both...
Suppose I am doing TUT exercises suppose a bodyweight training (5 min per 1 pushup*5)and then after will do a light weight training with high volume with minimal or no break suppose 100 reps at once.
Will it work or not brother?
What is the goal, what are you after? Am i right in reading , taking 1 min to do 1 push up rep or 5 mins of one set im a little confused in that part if you could clarify
Yes.. 1 rep for 5 minutes= 1set(large amount of TUT) .now as such of these 5 pushup and doing high volume of compounds exercises with light weight after pushups.... And I am doing this for mass and muscle for both...
Actually here an old man in India is telling me this technique for making a healthy and powerful body..with minimum protien requirement (bcus such workout don't break too much muscle so hence require less protien). So can you give me science and also result, behind such workout...
Also I'm looking for increasing mass and to gaining size...
How do you do 1 rep and make it last 5 mins? Personally no i dont think this is a great way or at least not the most efficient way to build muscle. They have shown that the best time for TUT to stimulate muscle is between 25-45 seconds so 5 mins is just overkill plus there are different ways to build muscle. You are better just doing normal push ups and just doing enough volume of them if you didnt have a way of making them hard enough for strength gains of 5 reps or lower of size gains of 6-12 reps
What if you take in account the volume and amount of sets in a workout?
sorry for late reply, can you explain a little more what you mean, in relation to what??
Hi, i’m trying to grow my glutes. But I really have no need for strength in them. I just want them to be bigger. I’m going to do Sarcoplasmic Hypertrophy. Is there any reason why I would need to do microfibrillar ??
You will development some strength even with higher reps if you make them progressive in nature and lift more weight and do more volume. If your focus is just size then i guess you dont really need to focus on it as most bodybuilders are the same, they dont care about strength or certain exercises but how they can maximize size. Your main goal will just be volume, lots of reps and sets
If you stop training for a while and then start training again you’ll gain muscle faster because of muscle memory. Myofibrillar is better for muscle memory
How long does the sarcoplasmic hypertrophy last after stopping the workout?
I couldnt give you an exact time but think of it this way, with the sarco , the size gain is extra fuel and other fluids, that is easier to lose or for the remove to get rid of than with the myo actual muscle tissue which is thicker, heavier and real solid tissue. sorry for late reply , didnt get a notification for it
So sarcoplasmic hypertrophy is basically the muscle holding glycogen and water while appearing to be actual muscle?
Is that why bulking doesn't seem to work for a lot of people? As soon as the carbs are decreased or you stop pumping the muscle it goes away?
If myofibrillar hypertrophy is what we want then should we break the muscle down and wait maybe 7 days or so to do it again so we dont get tje repeated bout effect which protects muscle from further damage.
kind of, you will be building some muscle, it isn't all or nothing but the percentages will vary, meaning when you do higher rep its not 100% sarcoplasmic hypertrophy but some myofibrillar, might be 70/30 perhaps. So a big change will be the increasing of the sarcoplasm so the muscles fuel reserves, and like anything if you don't use it you lose it, so if you don't keep or create that demand on the muscle it will "deflate". With myofibrillar you are laying down contractile tissue so as long as you create a demand for them you will find it easier to maintain it. Plus it takes longer for your body to actually start breaking it down, some say 6 weeks, even 1 session a week of heavy lifting would be enough maintain for some time too. The issue with bulking is people overestimate how much actual muscle they are putting on and especially as you move away from your beginner phase, how long it takes to build a substantial amount of muscle is a lot longer than people think. Finally, people will tend to look smaller when they cut the carbs, the glycogen stores in the muscles combine with water and this will make the muscle bigger plus the main energy used for resistance training will be the glycolytic so carbs are needed.
how long you rest is based on your recovery and how hard you hit the muscle with either intensity or volume or even going to failure.
@@LeeDowningKeat thanks for the reply. I don't see many fitness channels talk about sarcoplasmic hypertrophy and how it's different from myofibrillar. Maybe it's something that would not benefit the industry
@jakemaxwell2800 might just be that its not a trendy topic. Most people that go to the gym just want to build muscle and don't really care much more than that. Yotubers pick topics that more people want to hear about, this topic might not be that searched for
@@LeeDowningKeat Hey very interesting video. Ive a question does Alex Leonidas, or Geoffrey Verity Schofield . Do they have more sarcoplasmic hypertrophy or myofibrilar. Or is sarcoplasmic basically the pumped up look when training. Wheras if I stop training for two weeks is my true size revealed?
Also Ive a few questions. I thought the main reason bodybuilders are bigger then bodybuilders is that powerlifters choose to have optimal technique on their lifts. For example Id be stronger benching with an arch, legs on the ground etc. As well as that powerlifters have better leverages.
I also noticed that powerlifters have big bodybuilder esque muscles when it comes to their actual lifts. For instance Johnny Candito has huge tree trunk legs. They usually dont have as much bicep, or arm growth because their more focusing on the lift and their CNS.
I may sound combative but Im genuinely curious
@@LeeDowningKeatI came with this conclusion without researching shit. It’s crazy those who promote high volume think they’re building muscle when it’s only water. Yeah size is amazing but the soft look with no function looks stupid when a “smaller although more muscular, glycogen depleted guy” could trump you, powerlifters have more muscles. Imagine they mix up their strength training with the temporary sacroplasmic swelling. They would look extremely massive,aesthetic,strong
Sweeeet
glad you enjoyed it
What does Calisthenics develop Myofibrillar Hypertrophy or Sarcoplasmic Hypertrophy??
Depends on the intensity and rep range you are using
can you explain why gymnasts are capable of myofribil hypertrophy? how they do it?
Because there are elements of their training when they are doing high intensity loads. Plus most gymnasts have been training for many many years from a young age and spend a lot of time training
IDK man i do bodyweight exercises all day long and am hard as wood. I think most calisthenics athletes are the same, with similar training.
What's your opinion on sarcoplasm excess in regards to combat sports? Seems like a mix would be good, since the sarcoplasm can feed the muscles throughout the contest.
There is just a difference when you have a body built from heavy lifting to pump training, in look, feel and performance. I’m not against it or don’t think it’s a good way to train but from personal experience and preference I l prefer focus on myofribrilar hypertrophy. When it come to combat sports I’m some cases excess muscle mass isn’t always a good thing especially for speed. Having a good strength to bodyweight ratio will be more important which is again better with low rep or myofribrilar hypertrophy. However doing high rep and both forms of hypertrophy will give best overall results
Hi Bro😁
can i combine both..i want to look bigger and dense at the same time
Yes one way is to break up your workouts or exercises. So start workout with a strength the. Do higher rep work after or do strength and higher rep workouts on different days
@@LeeDowningKeat tq for fast reply! i will subscribe..good video!
@@juwitahasin9904 your welcome my friend and that’s awesome . Welcome to the channel and any questions don’t hesitate to ask 💪
i can't find a definitive clear answer to all of this. How do you get stronger? How do you get bigger? Is myofibrillar hypertrophy an increase in number of them in a fiber, and increase in their thickness or both? Do you get stronger because you achieve myofibrillar hypertrophy or because your nervous system activates more of them and in sync? Do heavy weights induce myofibrillar hypertrophy or neural synchronization and higher motor unit engagement? So much contradicting and vague information out there. Others say strength is a neural function, others say it's myofibrillar hypertrophy, and even in the latter, some say it increases the number of myofibrils, some say it increases their size and others say it increases both. Sarcoplasmic hypertrophy is its own thing, the information about it seems to be consistent wherever i look.
So, what is it?
Hey a lot of questions there and i can understand your confusion and tbh i can agree with you there, there is a lot of contradicting data out there and i think part of that is we are still learning about the body and muscle grow and performance. Part of the issue too is we look at bodybuilders as the gate keepers to muscle building and think there method is the right way and forget that most of their gains is due to taking performance enhancers and a lot of the info out there on this topic is written by or about them.
To answer the question about about what is myofibrillar hypertrophy From what ive seen its a increase in the muscle size or thickness and there is a term called hyperplasia where you increase the numbers and if i remember rightly its the muscles actually splitting to increase them as they then start to grow thicker and denser however this seems to happen more in elite athletes and people that have been training for a long time i was briefly taught this in my fitness course so im not to well read in that so maybe looking into it might be of interest to you.
what is an increase of strength? well its both myofibrillar hypertrophy and cns recruitment. When you first start training most people will make gains very quickly and this is due to the cns just working more efficiently but also people learning proper form and lifting with efficient movement patterns. Form is important for safety but also how can i lift this in the most efficient manner, so i can lift more or lift it more easily. You get can stronger without putting on much muscle through fine tuning form and your cns and this happens with powerlifters wanting to stay at a certain weight class but like all this im sure this cannot go on for ever so they will need to add more muscle to keep getting stronger, after all the muscle is doing the lifting. We have to look at why heavy lifting causes myofibrillar hypertrophy, it does it by breaking down the muscle, applying tension to the muscle and connective tissue, causes those tears forces the body to repair building and stronger. To be able to apply more tension to that muscle your brain and cns have to be better at doing that, the weight doesnt put tension in the muscle your brain does so if you need more tension to lift more weight your cns has to work harder, so they work together.
The sarcoplasmic is a easier more as the increase in size is due to the increase of fuel to the muscle. you do more reps you will need more fuel so you body increases the reserves so the sarcoplasm increases in density.
I wouldnt try and over think it, my opinion is i want to be strong and have muscle and dont want big muscles for the sake of it, i want to be strong and be able to move or lift my body and perform so thats why i focus more on myofibrillar hypertrophy because i want both.
i hope that helps
@@LeeDowningKeat to put it simply, I'm just looking to get stronger, not bigger. I'm a fairly tall guy and kinda big. I'm not looking for size, I got size. I've always strived for strength and definition. Myofibrillar focus is what I need but understanding it better should help a lot more than blindly lifting.
Well I hope that helps buddy and the focus on this channel is strength so hope you like it
How can you reach myofibrillar with calisthenics and can you make this type of workout ?
You need to find an exercise that you can do 1-5 reps with , whether that’s weighted pull ups a normal pull up. Just an exercise that 5 reps and your close to failure . My next video is how you can create a workout template for both size and strength and give lots of examples on that of possible exercises you can choose so make sure to subscribe for that
@@LeeDowningKeat Thank you, already am. Appreciate it
J D welcome my friend happy to help
I stick with 5-6 reps
For pure strength, enough size and safety
Good rep range
If you plan on working out for most of your life, does it really matter?
Sorry for the late reply
depends on your goal, for me, I don't see the point on just getting bigger for the sake of it, I've always been more performance focused and improving in strength. I'm not interested in getting bigger when they size to strength ratio isn't there. There are some people that compete in sport that will have a certain weight class they want to be in but want to increase strength, this will apply to them. In my experience too when i did higher rep work, i lost size a lot quicker so it felt like i was wasting my time putting all that effort in for it to be lost so quickly. we all get ill or have times in our lives that can put working out on the back burner so for me to lose quick a bit of size over a week away on a holiday i thought fu** this. There is nothing wrong and it would benefit most doing both and getting the best of both worlds.
Bro there is no such thing like that they typecly happens togather .. u dont find a guy lifts the same weight over and over and his muscles gets bigger .. especialy if comnined with progressive over load .. sarculeme increases only as a respone to the training program and myofibriilar increase will happenes after surly if there is progressive overload is always there .. even powerfilters do hypertrophy and high volume training from time to time to increase muscle mass because they even need it
What you train is what you improve upon, if you test your strength your body will adapt to deal with that stress. your neurological systems improves. rate coding etc, lays down more contractile tissue myofibrillar hypertrophy. If you do high rep high volume work the test in on the muscles work capacity, how does the body adapt to that, increases the muscles energy reserves, so an increase in the size of the sarcoplasm. The stress for myofibrillar hypertrophy is mechanical tension and the sarcoplasmic is metabolic stress, they are different yet have cross over, meaning that's not to say you don't get any myofibrillar from doing sets of 8-12 or more but the balance of one is more to one side. Remember with progressive overload its not just weight you increase, it can be volume in sets or reps, it can be time under tension, it can be eccentric loading, increasing range of motion and more evidence is coming out on the stretch on the muscle is important too. Powerlifters are likely do that as part of a deload to give there body a break than to build muscle mass as many are in weight classes and don't want to gain too much weight, most are after the strength to bodyweight ratio. Sure increasing muscle size can increase strength capacity but there is a balance for them. What this video boils down to is there is a way to train for your specific goal and what rep range and intensity you use plays a factor in that, plus for me who is more performance based i would rather gain less overall size and have that size contractile tissue can gain strength relative to that size if that makes sense but each to their own.
Great video
But i have a question
Is sarcoplasmic hypertrophy temporary?
Will it disappear!!?
If you don’t use it you lose it either way but I do find the sarcoplasmic hypertrophy, kind of the like the pump muscle goes a little quicker . Find I lost size quicker when I did higher rep training . Just think it’s a fuel source as opposed to actual muscle Tissue so would be easier to use up or reduce capacity
@@LeeDowningKeat you mean if do sarcoplasmic hypertrophy training and you will get great muscle size but if you ever do other training like strength low reps or endurance high reps you will lose those muscles sizes from sarcoplasmic training in other hand you mean if you want to not lose those muscle size you should be continuing on sarcoplasmic hypertrophy training
We all take breaks from injury to just time off and I found when I did higher rep training i lost size quicker and also strength faster. I find that lower rep work will build a lot of muscle plus strength and what gains you make stick around for longer
@@LeeDowningKeat if you have Instagram i want to DM you , you are a knowledgeable guy
I will appreciate if you answer me
@@hkdempiri3971 yes have same name
On Instagram that I do here
Sir plz help me i want to have lean muscles mass very lean and hard solid how should i train plz help ?????
How can i help friend
@@LeeDowningKeat should i workout with low weight more reps or high weight low reps for hard lean muscles and should i train each part once a weak or twice ??? Plz plz
@@Aperson_047 what do you have access too? What equipment?
@@LeeDowningKeat i go to cheap gym which does not has a trainer so i need your help sir
Happy to help my friend . My advice would be to start a program like 5x5 and do a full body workout 2-3 times a week
Interestingly, it is not either or. Claiming that is also to say that If You do 3 more reps than the 1-5 (Myofibrillar) range then You switch over to Sarco and the Myo does not happen. This is nonsense. If it takes 10 Myo fibers to lift 10 kg, then it doesn’t matter how much Sarco you have. You must have 10 Myo to do the lift. So, if a 200 pound body builder can lift 100 kg he must have 100 Myo, the exact same number of Myo that the 120 pound power must have to do the same lift. It is the Myo’s that does the lift.
did it help