Being aware of how your muscles grow is important to choosing a good workout program to build muscle. Do not make the mistake of building soft, puffy and temporary muscle by failing to pay attention to the two kinds of muscle growth. Sarcoplasmic Hypertrophy is the first kind of muscle growth. Myofibrillar Hypertrophy is the other way a muscle increases in size.
Why Pay Attention To Sarcoplasmic Hypertrophy And Myofibrillar Hypertrophy?
If you want rock hard, dense and shredded muscle that’s useful for doing things that require strength as it is for attracting the ladies, you need a muscle building program that addresses the two ways by which muscle growth happens.
Most mass building programs simply increase the volume of the fluid in your muscle cells. This is called sarcoplasmic hypertrophy training. And the result is a puffy physique with little-added strength. However, getting dense and strong muscle requires increasing the size and strength of the actual muscle fibers. This is called myofibrillar hypertrophy.
Sarcoplasmic Hypertrophy And Myofibrillar Hypertrophy
If you want to build a balanced physique that has appropriate muscle size, strength and muscle density you need to get the right amount of training for the two kinds of growth in your workout. And get this, getting each specific kind of muscle growth does not require anything more than using the correct rep ranges. I learned about Sarcoplasmic Hypertrophy And Myofibrillar Hypertrophy training from Rusty Moore. The information below on how to train for Sarcoplasmic And Myofibrillar Hypertrophy was written by Rusty.
Instructions on ways to improve the amount of sarcoplasm (fluid) inside muscles:
Do between 6 and 15 reps. The more reps you do, the more fluid that builds up inside the cells. Additionally, you should lift weights so that the muscles get tired. Do not have a long rest period after 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 muscle growth tends to occur when the number of reps is low, and the amount of muscle tension is high. You do not want the muscle to tire. Take longer rests after sets to make sure you are able to raise the most weight you can during each set. You do not want to be extremely tired, but you do want the tension to be extreme.
Here are some mistakes a lot of people make when trying to achieve muscle growth:
Most lifters do a variety of rep ranges throughout one workout. Often, people begin working with 15 reps and go down to 2 or 3 reps all in one workout session. This tactic creates an issue due to the body not being able to reach its maximum ability with such workout. A better workout would include 2 or 3 months of 6 to 15 reps followed by 2 to 3 months of 2 to 5 reps.
Doing 5 reps is going to benefit you the most.
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. You aren’t going to see rapid muscle growth doing this; however, you will get dense muscles without having to follow a complicated plan.