Understanding how muscle grow and is important when designing a workout plan. Something that people fail to understand is that there are several kinds of muscle growth. Sarcoplasmic Hypertrophy is the first kind of muscle growth. Myofibrillar Hypertrophy is the other kind of muscle growth.
What exactly is Sarcoplasmic Hypertrophy?
Sarcoplasmic Hypertrophy is muscle growth caused by an increase of fluid within a muscle cell. Picture each and every one of those muscle cells as a water balloon. As more fluid (sarcoplasm) gets added into each individual muscle cell, the muscle increases in size. For the fastest increase in muscle size, a person should focus on sarcoplasmic muscle growth. We will talk about how to achieve this later.
Here is a definition of Myofibrillar Hypertrophy.
This kind of muscle growth is a result in muscle tissue expansion. This muscle growth does not happen as quickly as the first kind, but will improve how dense and strong a muscle is. Again, picture balloons filled with water. Myofibrillar growth would equate to the balloon itself becoming thicker.
Instructions on ways to improve the amount of sarcoplasm (fluid) inside muscles:
Do lifts within the 6-15 rep span. Unlike lower reps, a higher rep amount will be more prone to boosting the liquid amount inside of the muscle cells. In addition, you want to lift weights so that the muscles get tired. Take brief rest periods between reps and sets. You will want every set to be more difficult than the last one.
Instructions on ways to build muscle fibers as you work out:
Myofibrillar growth occurs while you engage in low reps and create thoroughgoing strain in the muscles. Your objective will not be to tire your muscles. Rest longer in between sets to insure that you can lift the maximum amount of weight from set to set. You are not aiming for maximum fatigue, you are aiming for maximum tension.
Here are errors a lot of people make when trying to achieve muscle growth:
Most people focus on too many rep ranges during the same workout period. A common practice is to pyramid the weight, going from 15 reps all the way down to 2-3 reps in the same workout. The problem with this approach is that your body doesn’t really develop to its full potential using this technique. A better approach would be to spend 2-3 month focusing in the 6-15 range and 2-3 months focusing in the 2-5 rep range.
5 Reps Seems to Give You the Best of Both Worlds
In order to attain some sarcoplasmic muscle growth and some myofibrillar muscle growth at the same time, doing 5 reps will provide you the most benefit. It isn’t necessarily the fastest route to muscle growth, but it will build full dense muscles without having to think too much.
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