I was just reading an article on the 2 different types of hypertrophy : myofibrillar and sarcoplasmic.
I read that:
sarcoplasmic hypertrophy is an increase in volume of sarcoplasmic fluid in the muscle cell with no accompanying increase in muscular strength.
Myofibrillar hypertrophy is the myofibrils, comprised of the actin and myosin contractile proteins, increase in number and add to muscular strength as well as a small increase in the size of the muscle.
I read that myofibrillar hypertrophy comes from strength training in the 2-6 rep range whilst sarcoplasmic hypertrophy comes with higher rep training 8 - 12.
My question is do you have to split these up in workouts or can you combine them?
For example is it better to perform an entire strength program where all reps are low and heavy weights.
Or is it possible to employ both. By begining the workout with a large compund excersise for your target muscle group and perform 4-5 sets of low reps with very heavy weight an then following it up with excersises of a 8-12 rep weight.
Is it possible to gain both types of hypertrophy in one program, or do you need two different types of programs altogether?