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04-22-2009, 01:23 PM
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#1
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Registered User
Join Date: Dec 2008
Location: Boston, Massachusetts, United States
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Myofibrillar vs sarcoplasmic hypertrophy
A lot of people really seem to want both, because they want to be and look bigger. However, what would be a good strategy for incurring more myofibrillar hypertrophy but less sarcoplasmic hypertrophy?
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04-22-2009, 01:31 PM
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#2
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Ron Livingston on Roids
Join Date: May 2006
Age: 29
Stats: 5'8", 215 lbs
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fewer reps with heavier weights
__________________
What's really really really sad, is that the answers are already right there.
For a HUGE majority of people...
start on a full body 3x per week, add body part volume while reducing body part frequency as you progress. It's that friggin simple. It isn't "1 bodypart every 2 weeks for 70 sets" OR "Soviet/Bulgarian each bp 10x per week using 1 exercise each". There are middle grounds.
-D1
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04-22-2009, 01:40 PM
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#3
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Squats and deads and milk
Join Date: Nov 2007
Location: Brentwood, California, United States
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__________________
Fitness - Fatigue = Performance
"A few years ago I was DLing with about 345lb or so in a squat rack and this guy comes up and asks if he can work-in I say sure and he presides to take off ALL the weight and bicep curls the bar!!!" - Hypersion
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04-22-2009, 01:52 PM
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#4
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Registered User
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Quote:
Originally Posted by ThiZzNation925
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This chart if pretty helpful. I ask, "What does RM stand for?" but I realize the article you linked may answer this question for me.
Thank you!
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04-22-2009, 01:53 PM
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#5
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Squats and deads and milk
Join Date: Nov 2007
Location: Brentwood, California, United States
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Quote:
Originally Posted by Gemini6Ice
This chart if pretty helpful. I ask, "What does RM stand for?" but I realize the article you linked may answer this question for me.
Thank you!
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Stands for rep max. So
1 rep max ------------------------- 20 rep max
__________________
Fitness - Fatigue = Performance
"A few years ago I was DLing with about 345lb or so in a squat rack and this guy comes up and asks if he can work-in I say sure and he presides to take off ALL the weight and bicep curls the bar!!!" - Hypersion
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04-23-2009, 09:48 AM
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#6
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Registered User
Join Date: Dec 2008
Location: Boston, Massachusetts, United States
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Stats: 167 lbs
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Quote:
Originally Posted by ThiZzNation925
Stands for rep max. So
1 rep max ------------------------- 20 rep max
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The chart means reps per set, right? How many sets would be best?
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04-23-2009, 11:28 AM
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#7
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Registered User
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Quote:
Originally Posted by Gemini6Ice
This chart if pretty helpful. I ask, "What does RM stand for?" but I realize the article you linked may answer this question for me.
Thank you!
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This chart is slightly different than the chart I usually see, and doesn't completely match the article. it says myofibrillar hypertrophy occurs best in the 1-4 range.
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04-23-2009, 12:37 PM
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#8
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Squats and deads and milk
Join Date: Nov 2007
Location: Brentwood, California, United States
Age: 19
Stats: 6'4", 213 lbs
Posts: 2,471
BodyBlog Entries: 0
BodyPoints: 141
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Quote:
Originally Posted by Gemini6Ice
The chart means reps per set, right? How many sets would be best?
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There are way too many variables for anyone to give you a direct answer. It depends on how your training
__________________
Fitness - Fatigue = Performance
"A few years ago I was DLing with about 345lb or so in a squat rack and this guy comes up and asks if he can work-in I say sure and he presides to take off ALL the weight and bicep curls the bar!!!" - Hypersion
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