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  1. #1
    Just the tip PGSPCB's Avatar
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    sarcoplasmic vs. myofibrillar hypertrophy

    If I were to do 8-12 reps in order to acheive sarcoplasmic hypertrophy, my muscles will grow but I wont get stronger? And similarly, if i do 2-6 reps in order to be in the myofibrillar hypertrophy range, I will increase strength with only a small increase in muscle growth? Is this correct?

    If this theory is right, and I did 8-12 reps, then I would never be able to increase the weight I'm doing because I'm not getting stronger?

    Also, do I have to pick one or the other? Or can I say do, for example, 2 sets of 5 reps and 2 sets of 10 reps, and therefore gain size and strength?

    Please help me understand this.
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  2. #2
    Just the tip PGSPCB's Avatar
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    Or what if I wanted to target a specific muscle for growth but didnt want to sacrifice my strength. Could I train it twice a week and have one session be 5x5 and the other session be 3x10?
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  3. #3
    The Raid ThickAsABrick's Avatar
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    You are going to gain both strength and size with both rep ranges, assuming overall volume is sufficient and diet is in order. Combining them is a great approach.

    Work in both high and low rep ranges and don't worry so much about all the details.
    Who was this love of yours?
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  4. #4
    Registered User bixbysnyder's Avatar
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    This article is nice. http://www.t-nation.com/article/body...ked_and_loaded. To summarize, there's overlap in the zones, and yes you can mix and match. Check the table that names the zones and their effects.
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  5. #5
    Registered User Orlando1234977's Avatar
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    Originally Posted by PGSPCB View Post
    If I were to do 8-12 reps in order to acheive sarcoplasmic hypertrophy, my muscles will grow but I wont get stronger? And similarly, if i do 2-6 reps in order to be in the myofibrillar hypertrophy range, I will increase strength with only a small increase in muscle growth? Is this correct?

    If this theory is right, and I did 8-12 reps, then I would never be able to increase the weight I'm doing because I'm not getting stronger?

    Also, do I have to pick one or the other? Or can I say do, for example, 2 sets of 5 reps and 2 sets of 10 reps, and therefore gain size and strength?

    Please help me understand this.
    Actually, 8-12 reps tends to be the sweet spot for myofibrillar hypertrophy. (Which is often misunderstood)

    Myofibrillar hypertrophy is the breakdown/buildup process and contributes to cells getting stronger (regardless of if it's a large or small), sarcoplasmic is the fluid etc.. Don't confuse stronger with equaling stonger for your largest power output, or your largest cells only..

    Cumulative myofibrillar hypertrophy of ALL your muscle cells (large, medium, small) will be greater than myofibrillar hypertrophy of large only. If that makes sense.
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  6. #6
    Squat or remove thy self caerus13's Avatar
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    There is overlap.
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  7. #7
    Registered User Orlando1234977's Avatar
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    Originally Posted by caerus13 View Post



    There is overlap.
    But just fyi, that chart's wrong, its been debunked many times on here.. From from Rips book right?
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  8. #8
    Just the tip PGSPCB's Avatar
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    Originally Posted by Orlando1234977 View Post
    Actually, 8-12 reps tends to be the sweet spot for myofibrillar hypertrophy. (Which is often misunderstood)

    Myofibrillar hypertrophy is the breakdown/buildup process and contributes to cells getting stronger (regardless of if it's a large or small), sarcoplasmic is the fluid etc.. Don't confuse stronger with equaling stonger for your largest power output, or your largest cells only..

    Cumulative myofibrillar hypertrophy of ALL your muscle cells (large, medium, small) will be greater than myofibrillar hypertrophy of large only. If that makes sense.
    so your saying the sum of the total muscle cells achieving myofibrillar hypertrophy is greatest in the 8-12 range?
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  9. #9
    Just the tip PGSPCB's Avatar
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    Originally Posted by Orlando1234977 View Post
    But just fyi, that chart's wrong, its been debunked many times on here.. From from Rips book right?
    I was going to say, i've seen that table posted on here and have hear people arguing against it..
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  10. #10
    Squat or remove thy self caerus13's Avatar
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    Originally Posted by Orlando1234977 View Post
    But just fyi, that chart's wrong, its been debunked many times on here.. From from Rips book right?

    Yeah, what exactly is wrong with it?
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  11. #11
    I'm 12 and what is this? _oscars's Avatar
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    read the sticky on /fit/
    I can't post links yet, so thats the best advice I have :3
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  12. #12
    Registered User Ron390's Avatar
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    More like myofibrillar is to give the muscle dense and that whole look, sarcoplasmic is the size of the muscle. So what I started to do when I first end worked out was train for strength all the time then I got to learning about the muscles and how they work so no I would do a strength day and a myofribrillar day to make my muscles dense and look big, cause the only way to get big is to lift heavy weight.
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  13. #13
    Lack of iron &or sleeping SuffolkPunch's Avatar
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    You can't train for one or the other, they always increase (or decrease) in proportion to one another. Read:
    http://www.higher-faster-sports.com/...ionalmyth.html
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