Reply
Results 1 to 5 of 5
  1. #1
    Registered User 360365LAWS's Avatar
    Join Date: Apr 2020
    Age: 50
    Posts: 52
    Rep Power: 24
    360365LAWS is on a distinguished road. (+10) 360365LAWS is on a distinguished road. (+10) 360365LAWS is on a distinguished road. (+10) 360365LAWS is on a distinguished road. (+10) 360365LAWS is on a distinguished road. (+10) 360365LAWS is on a distinguished road. (+10) 360365LAWS is on a distinguished road. (+10) 360365LAWS is on a distinguished road. (+10) 360365LAWS is on a distinguished road. (+10) 360365LAWS is on a distinguished road. (+10) 360365LAWS is on a distinguished road. (+10)
    360365LAWS is offline

    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.
    Reply With Quote

  2. #2
    Moderator SuffolkPunch's Avatar
    Join Date: Jan 2007
    Location: Suffolk, United Kingdom (Great Britain)
    Posts: 51,437
    Rep Power: 1305849
    SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz
    SuffolkPunch is online now
    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.
    Reply With Quote

  3. #3
    Registered User BorderPatrol505's Avatar
    Join Date: Mar 2020
    Age: 50
    Posts: 963
    Rep Power: 5394
    BorderPatrol505 is a name known to all. (+5000) BorderPatrol505 is a name known to all. (+5000) BorderPatrol505 is a name known to all. (+5000) BorderPatrol505 is a name known to all. (+5000) BorderPatrol505 is a name known to all. (+5000) BorderPatrol505 is a name known to all. (+5000) BorderPatrol505 is a name known to all. (+5000) BorderPatrol505 is a name known to all. (+5000) BorderPatrol505 is a name known to all. (+5000) BorderPatrol505 is a name known to all. (+5000) BorderPatrol505 is a name known to all. (+5000)
    BorderPatrol505 is offline
    Causation vs correlation/thread
    Reply With Quote

  4. #4
    Mr. Humble Ronin4help's Avatar
    Join Date: May 2006
    Location: United States
    Posts: 2,714
    Rep Power: 6650
    Ronin4help is a name known to all. (+5000) Ronin4help is a name known to all. (+5000) Ronin4help is a name known to all. (+5000) Ronin4help is a name known to all. (+5000) Ronin4help is a name known to all. (+5000) Ronin4help is a name known to all. (+5000) Ronin4help is a name known to all. (+5000) Ronin4help is a name known to all. (+5000) Ronin4help is a name known to all. (+5000) Ronin4help is a name known to all. (+5000) Ronin4help is a name known to all. (+5000)
    Ronin4help is offline
    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.
    To succeed at doing what you love, you often must do many things you hate.
    Reply With Quote

  5. #5
    Registered User letsfixthatform's Avatar
    Join Date: Aug 2020
    Posts: 20
    Rep Power: 0
    letsfixthatform is on a distinguished road. (+10) letsfixthatform is on a distinguished road. (+10) letsfixthatform is on a distinguished road. (+10) letsfixthatform is on a distinguished road. (+10) letsfixthatform is on a distinguished road. (+10) letsfixthatform is on a distinguished road. (+10) letsfixthatform is on a distinguished road. (+10) letsfixthatform is on a distinguished road. (+10) letsfixthatform is on a distinguished road. (+10) letsfixthatform is on a distinguished road. (+10) letsfixthatform is on a distinguished road. (+10)
    letsfixthatform is offline
    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?
    ISSA CPT
    ISSA BB spclst
    Worlds okayest lifting coach
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts