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  1. #1
    Registered User 360365LAWS's Avatar
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    Rest periods and hypertrophy

    There have been some research articles in the past few years that have argued against the old idea that shorter rests produced more hypertrophy.

    It seems that it is total volume that is more important. However, more volume can be done in a shorter period of time with shorter rests. Even if this work is done with lighter weights because of the shorter rests, the volume is what matters regarding hypertrophy.

    Do these studies exclude sarcoplasmic hypertrophy from the conversation as if it is irrelevant? I don't think you'll build that type of muscle as well with longer rests? You may be able to build more muscle if you don't count the sarcoplasmic type.

    Is there something wrong with sarcoplasmic hypertophy? I do think you don't see it as much in professional athletes, but it looks good and provides increased muscle endurance.
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    Moderator SuffolkPunch's Avatar
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    IIRC from reading Schoenfelds stuff, it seems that longer rests are associated with more quality work and therefore more hypertrophy. Part of the problem is that volume is hard to quantify. Some would say that doing a total of 30 reps with a given weight is the same volume regardless of how you break it up. But that could be 10 sets of 3 or 3 sets of 10. The 10 sets of 3 would all be very easy sets given the same weight... doubtful if any of that volume actually counts.

    How fatigue plays into this is not well known. Protocols like myo reps do work but the concensus seems to be that they should only be used in addition to not instead of more traditional work.

    Greg Nuckols has a couple of articles about sarcoplasmic hypertrophy which are interesting - bottom line is that we probably can't choose between myofibrillar vs. sarcoplasmic by altering training parameters.
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    Causation vs correlation/thread
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    You may be confusing the sequence because both are required. Muscular adaptations occur pre cell expansion. Sacro is relevant but it's glycogen stores. Growth in muscle fibril is what most care about and that's myofibrillar hypertrophy.
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    Registered User letsfixthatform's Avatar
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    Originally Posted by SuffolkPunch View Post
    IIRC from reading Schoenfelds stuff, it seems that longer rests are associated with more quality work and therefore more hypertrophy. Part of the problem is that volume is hard to quantify. Some would say that doing a total of 30 reps with a given weight is the same volume regardless of how you break it up. But that could be 10 sets of 3 or 3 sets of 10. The 10 sets of 3 would all be very easy sets given the same weight... doubtful if any of that volume actually counts.

    How fatigue plays into this is not well known. Protocols like myo reps do work but the concensus seems to be that they should only be used in addition to not instead of more traditional work.

    Greg Nuckols has a couple of articles about sarcoplasmic hypertrophy which are interesting - bottom line is that we probably can't choose between myofibrillar vs. sarcoplasmic by altering training parameters.
    The bit about quality work I agree with 100 percent. You may be able to condense a training session with little rest but at what sacrifice to form and amount of weight lifted each set?
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