sarcoplasmic vs. myofibrillar hypertrophy

[PGSPCB]

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.

[PGSPCB]

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?

[ThickAsABrick]

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.

[bixbysnyder]

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.

[Orlando1234977]

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.

[caerus13]

There is overlap.

[Orlando1234977]

There is overlap.

But just fyi, that chart's wrong, its been debunked many times on here.. From from Rips book right?

[PGSPCB]

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?

[PGSPCB]

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..

[caerus13]

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?

[_oscars]

read the sticky on /fit/
I can't post links yet, so thats the best advice I have :3

[Ron390]

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.

[SuffolkPunch]

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