Question about light and heavy weights and hypertrophy.
So im really confused about this. I've always believed heavy weights with low reps were best for hypertrophy and mass gain. but then im hearing that low weights with higher reps with good form were the way to go. can anyone clear this up?
Low reps stimulate myofibrillar hypertrophy. This is the hypertrophy of contractile proteins in muscles allowing for more muscular strength and some size increase. This rep range also stimulate neural pathways the most in order for your body to fire motor units more efficiently to create more force.
Higher reps stimulate sarcoplasmic hypetrophy. This is the hypertrophy of the sarcoplasm and non contractile proteins in muscles. Results in a large increase in size and little strength increase.
hopefully that helps. though, both can add mass. some of the biggest men were built with heavy weights low reps, and others with low weights and high reps.