What does muscle growth depend on, and what factors influence it? Muscle hypertrophy or where does strength come from? Processes during heavy loads.
Muscle hypertrophy is an increase in muscle mass that occurs due to the growth of individual groups of muscle fibers. It is the achievement of this state that is the main goal of training in bodybuilding; only by achieving the appearance of hypertrophy can an increase in strength and volume be obtained.
What is sarcoplasmic hypertrophy?
In the theory of bodybuilding, there are two types of hypertrophy, namely myofibrillar and sarcoplasmic. The first is obtained by increasing the volume of muscle fibers, the second occurs as a result of increasing the amount of nutrient fluid near the muscle cells. In this case, you can come across the concept of “hyperplasia”, which refers to the formation of new muscle fibers.
For a long time, the theory of hyperplasia was in doubt, and experienced athletes say that a predisposition to such an effect exists only in certain individuals. A significant portion of ordinary people can achieve an increase in muscle volume of no more than 2 times.
Sarcoplasm is a fluid that surrounds the myofibrils in muscle fibers and is a source of energy. The appearance of sarcoplasmic hypertrophy is due to the fact that after consuming energy reserves as a result of training, the body compensates for what was spent with a reserve. As a result, there is an increase in energy reserves in the form of increased glycogen and ATP content, which allows further avoidance of exhaustion.
In addition, there is an increase in the size of blood vessels, which is also part of sarcoplasmic hypertrophy and is called “capillarization” among athletes.
Well-developed muscles provide the following benefits:
- developed muscle groups;
- stable weight indicators;
- strong skeletal corset;
- no problems with blood pressure;
- good metabolic processes;
- high ability to recover after training.
The appearance of an athlete varies greatly depending on the type of muscle hypertrophy. Myofibrillar gives the effect of dry, toned muscles. Sarcoplasmic muscle hypertrophy leads to the volume and visual appearance of a pumped-up body.
In order to achieve the desired muscle hypertrophy, you need to adhere to radically different training strategies. Sarcoplasmic hypertrophy is possible due to work on the development of slow-type fibers. They are characterized by low speed and the ability to perform continuous work for a long time.
How to achieve sarcoplasmic hypertrophy?
Sarcoplasmic hypertrophy occurs when working with light weights and frequent repetitions. The basic rule of training is to ensure a moderate load and the number of repetitions from 10 to 15.
A larger amount of basic exercise is considered undesirable, since it is impossible to use the necessary weights and follow the execution technique, as a result of which the load on the muscle fibers is significantly reduced.
The development of sarcoplasmic muscle hypertrophy can be achieved through the following types of activities:
- marathon running;
- pumping;
- swims;
- exercise with statics;
- yoga classes.
The weight of sports equipment must be selected so that it is possible to do the required number of repetitions. However, you should not choose too heavy or light weight. If it is necessary to do 12 repetitions, the weight of the apparatus should be selected so that the last exercise is performed with maximum effort, but with the correct technique.
To achieve your goal, you need to choose programs to develop endurance. In this case, the weight is determined as 75% of the maximum. How to achieve sarcoplasmic muscle hypertrophy:
- number of repetitions of the basic exercise from 10 to 15;
- number of sets 4;
- a break between each approach lasting from 1 to 2 minutes.
In this case, energy is quickly consumed. In such training, the time under load should be quite long. The main source of energy is ATP and creatine phosphate, which are short-lived and consumed on average after 7-10 seconds.
Next, the body begins to extract glycogen reserves, which leads to the production of lactic acid and a burning sensation in the muscles. In this regard, when training for sarcoplasmic muscle hypertrophy, the time under load of the exercise should be at least 10 seconds.
Instructors say that performing slow reps in supersets is the best way to achieve sarcoplasmic hypertrophy.
The training program may not consist of the following basic exercises:
- dumbbell raises in a sitting position in an inclined position to train the shoulder area;
- one-arm extension with dumbbells for the triceps muscles;
- standing dumbbell raises to work the shoulder muscles;
- lifting dumbbells in a sitting position for biceps;
- bench press in a seated position to work the shoulder area;
- bent over barbell row to form abs;
- bench press on a sports bench to work the chest muscles.
The exercises are performed in a circle, observing the recommended number of repetitions and rest time.
Basic rules of training
The use of sports nutrition in the form of a protein shake, gainer, creatine phosphate, and glycogen will allow you to achieve sarcoplasmic muscle hypertrophy in a shorter period of time.
Taking such drugs before training will allow muscle fibers to grow faster, and consuming amino acids during exercise will speed up the desired result.
The rules for achieving muscle hypertrophy are as follows:
- it is necessary to provide stress to trigger hypertrophy and growth of muscle fibers, so it is necessary to progress and vary basic exercises, otherwise the body gets used to the existing loads;
- the total number of repetitions per muscle group should be from 10 to 15, the number of basic exercises from 3 to 4 and the number of sets should be 4, increasing the recommended values will not lead to an increase in the effectiveness of the exercises;
- muscles need time to recover, so rest is required between workouts.
An important factor for achieving your goals is the proper organization of the day, a combination of active time and sleep.
Sarcoplasmic muscle hypertrophy is one of the ways to gain muscle mass. When the desired results are achieved, the athlete’s body gains volume and becomes pumped up. This effect can be achieved by using endurance training programs that involve the use of medium weights and a large number of basic exercises.
Hypertrophy is a medical term meaning the enlargement of a whole or part of an organ as a result of an increase in volume and or number of cells¹. Hypertrophy can be true and false - with false hypertrophy, the enlargement of the organ is due to the increased development of adipose tissue, while true hypertrophy is based on an increase in the volume of specific functioning elements of the organ.
Muscle hypertrophy refers to an increase in muscle mass of the body due to the growth of individual groups of skeletal muscles. It is hypertrophy that means muscle growth and is the main goal in bodybuilding, since without muscle growth it is impossible to either increase their strength or increase their volume. Essentially, strength training (especially strength training) makes hypertrophy its main goal.
In turn, muscle hypertrophy is divided into two types - myofibrillar and sarcoplasmic hypertrophy. The first is achieved by increasing the volume of muscle fiber cells (while the actual number of cells remains virtually unchanged), the second is achieved by increasing the nutrient fluid surrounding this fiber. In simple words, the first affects strength, the second affects muscle volume.
Types of muscle hypertrophy
Myofibrillar muscle hypertrophy is an increase in muscle fibers due to an increase in the volume and number of myofibrils. Sarcoplasmic hypertrophy is an increase in muscle fibers due to a predominant increase in the volume of sarcoplasm. Hypertrophy of this type occurs due to an increase in the content of mitochondria in muscle fibers, as well as creatine phosphate, glycogen, myoglobin, and so on.
The muscle gained by an athlete as a result of different types of hypertrophy (and different types of training) is fundamentally different from each other. Myofibrillar hypertrophy is characterized by “lean” and toned muscles, while sarcoplasmic hypertrophy is characterized by more voluminous and “pumped up” muscles. Processes are primarily focused on the processes of sarcoplasmic hypertrophy.
Hypertrophy training
Physical tension of the muscles during training and the creation of specific stress is the key to triggering hypertrophy and muscle growth processes - this is why it is important to use heavy working weights in the exercise and constantly increase the complexity of the workout. Otherwise, the muscles will quickly adapt to the load and stop undergoing hypertrophy.
Note that fast muscle fibers respond better to myofibrillar hypertrophy, while slow muscle fibers respond better to sarcoplasmic hypertrophy. In fact, strength training with added weight develops fast muscle fibers, while developing slow muscle fibers will require static exercises, stretching and yoga. In addition, slow-twitch muscle fibers develop faster in long-distance runners.
Myofibrillar Hypertrophy: Muscle Strength
Myofibrillar hypertrophy involves the growth of muscle fibers and an increase in muscle strength with a moderate increase in volume. The necessary training strategy is with a heavy working weight and a small number of repetitions (3-6) in each exercise.
The key to myofibrillar hypertrophy is to use the maximum working weight in the exercises (about 80% of the weight of one maximum repetition) and constantly progress and increase this working weight. Otherwise, the muscles will adapt and stop growing².
Workouts for myofibrillar hypertrophy:
- Strength training
- Weightlifting
- Powerlifting
Sarcoplasmic hypertrophy: muscle volume
Sarcoplasmic hypertrophy involves an increase in muscle volume by increasing the capacity of muscle energy depots (sarcoplasm). Increasing muscle strength is not the main thing. Training strategy - moderate load, high number of repetitions (8-12) and sets.
Examples of sarcoplasmic hypertrophy are endurance training (marathon running, swims) and pumping (performing strength exercises with medium weights and high repetitions). Most often, pumping is used to increase muscle volume without increasing strength.
Training for Sarcoplasmic Hypertrophy:
- Crossfit
- Middle and long distance running
- Swimming
Rules for training for hypertrophy
The total number of sets (approaches) per muscle group should be in the range from 10 to 15 - that is, it is enough to perform 3-4 exercises for 3-4 approaches. While providing sufficient load on the muscles in these sets, increasing the number of sets (or increasing the number of exercises) will not provide an additional increase in the effectiveness of hypertrophy training.
In addition, since during strength training the energy reserves in the working muscle are consumed in 10-12 seconds (which is why a low number of repetitions is recommended), the muscles need time to fully recover. Always make sure that the rest pauses between sets of the exercise are at least 45-60 seconds. Among other things, use technology regularly.
Sports supplements for muscle growth
Let us remember that the key fuel for muscle fibers is fast sources of energy - primarily creatine phosphate, BCAA amino acids and glycogen³. That is why additional intake of carbohydrates with a high glycemic index before training, as well as during it, helps muscles grow faster and makes hypertrophy training more effective.
A role is also played by the fact that muscle hypertrophy is physically impossible with a low caloric daily diet and necessarily implies adherence to a hypercaloric diet. In other words, to gain mass, an athlete with a current weight of 80 kg needs to consume at least 2500-3000 kilocalories daily, and about 1000 of these calories in the period 3-4 hours before and after hypertrophy training.
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Muscle hypertrophy is the process of growth of muscle fiber and the surrounding nutrient fluid (sarcoplasm). There are two distinct types of hypertrophy. During strength training, they act synergistically, but with a greater emphasis on myofibrillar hypertrophy of fast muscle fibers. The training strategy for hypertrophy is basic exercises and heavy working weights.
Scientific sources:
- Muscle hypertrophy,
- Hypertrophy and Muscle Growth,
- Muscle Growth: Why, And How, Does A Muscle Grow And Get Stronger, Casey Butt, Ph.D.,
We will analyze muscle hypertrophy in detail, as well as how to use it to gain weight as quickly as possible.
What is the best way to achieve hypertrophy? The truth is that there is no one type of hypertrophy, and in order to achieve the two main types of hypertrophy, you need to resort to different types of training. So, all types of hypertrophy can be divided into two types.
Myofibril hypertrophy
Myofibrils are bundles of myofilaments (the contractile parts of the muscle - i.e. those parts that pull and squeeze weight). They are found in all skeletal muscle tissues.
Each muscle cell contains many myofibrils. Myofibril hypertrophy occurs due to increased physical activity (when you lift weights greater than what your body is used to) which leads to damage to individual muscle cells. Your body reacts to this as an “injury” and, when recovering, “compensates with a reserve” for the resulting damage, increasing the volume and density of myofibrils so that the “injury” does not happen again.
This is one of the reasons why, in order to continue to achieve results, you need to subject your body to ever-increasing stress.
Muscle fiber
Sarcoplasmic hypertrophy
Sarcoplasm is the fluid that surrounds myofibrils in muscles and is a source of energy. It contains such “things” as glycogen, creatine phosphate and water.
Sarcoplasmic hypertrophy generally occurs in the same way as myofibrillar hypertrophy. The body, during the recovery period after the depletion of your energy reserves, “compensates with a reserve” for what was lost. Thus, the amount of energy reserves - such as ATP and glycogen - is increased in order to subsequently prevent their rapid depletion.
An increase in the size of the blood vessels that "deliver" blood to the muscles can also be included in sarcoplasmic hypertrophy. This phenomenon is often called capillarization.
So now you know the two types of hypertrophy. What's the best way to achieve both of them? Before answering this question, I would like to emphasize: match the weights to the number of repetitions, NOT the number of repetitions to the weights.
Progressive overload means gradually increasing the load on the muscle as it becomes stronger or more resilient. This means that you need to use weights and repetitions that will be very difficult to overcome.
You need to choose exactly the weight with which you can barely do the required number of repetitions. Do not take weights with which you cannot do the required number of repetitions or, conversely, at the end of the set you will be able to do many more repetitions. Therefore, if you need to do 12 repetitions in an exercise, choose a weight with which you can do exactly 12 repetitions.
Myofibril hypertrophy training
Strength training with weights of 80% or more of your one-rep maximum. 3-8 repetitions with pauses between sets of 2-4 minutes. Such a system will ensure a maximum increase in the volume and saturation of myofibrils. This means that if you want to achieve myofibrillar hypertrophy, you need to lift heavy weights. The more weight, the more muscle fibers are used, and therefore damaged. However, it is recommended to stick to 3-5 repetitions per set, as fewer results in more neuromuscular adaptations, which mainly develop strength.
In fact, low reps are critical for maximum growth.
Training for sarcoplasmic hypertrophy
Sarcoplasmic hypertrophy is achieved through so-called endurance training. The weights taken are approximately 75% of those that you can do at one time, and the number of repetitions is 10-15. The pause between sets is 45-90 seconds. This is called endurance training because it uses up large amounts of energy in the muscle cells very quickly, depleting the muscles.
When choosing the number of sets for such workouts, you need to take into account the amount of time spent under load. There is a minimum amount of time that must be spent under load to achieve hypertrophy. And for endurance training this time is longer than for strength training.
In endurance training, the time under tension should be greater than the reserves of energy available for expenditure. The main sources of energy for anaerobic exercise are ATP and creatine phosphate. They are short-lived and deplete after 7-10 seconds. After this, your body resorts to glycogen stores, which in turn causes the release of lactic acid (this is what causes a burning sensation in the muscles). This means that in endurance training, the time under load should exceed 10 seconds. This in turn means that performing slow reps and supersets is a great way to achieve sarcoplasmic hypertrophy.
Why can’t I achieve both types of hypertrophy at the same time?
Here is the range of number of repetitions required for sarcoplasmic and myofibrillar hypertrophy:
- 1-5 repetitions– maximum increase in strength and myofibrillar hypertrophy.
- 6-8 repetitions– “golden mean” between myofibrillar and sarcoplasmic hypertrophy.
- 9-12 repetitions– maximum increase in sarcoplasmic hypertrophy.
- 13-15 repetitions– slow achievement of hypertrophy.
Myofibril damage will not stop after 12 repetitions, but it will occur at a lower intensity and with fewer muscle fibers.
Why use a number of repetitions that does not achieve maximum results in either myofibrillar or sarcoplasmic hypertrophy? After all, you can achieve both hypertrophies separately at maximum efficiency. I'll explain how to achieve this below.
So, we figured out that sarcoplasmic hypertrophy is achieved through endurance training, and myofibrillar hypertrophy through strength training. What's the best way to achieve them both?
I am sure you are aware of the trends in strength sports that dominated the socialist camp in the 50-80s. One of these trends was.
In the West, periodization was primitive until it was discovered by the coaches of the Eastern bloc. Periodization is a method of training certain aspects in cycles. Periodization can be divided into three types:
- Microcycle- about a week.
- Mesocycle– usually several weeks.
- Macrocycle– several months and even years.
Today, people usually use mesocycles in their training—say, using strength programs lasting 8-12 weeks. Then they do an increased intensity program for the same 8-12 weeks. While this approach may produce good results in one area, it is very linear, so you may regress in other areas. In addition, in programs lasting weeks and months, it is difficult to maintain a constant increase in working weight.
And here a technique originally from the USSR comes to the rescue. Many Soviet trainers used very short microcycles, developing different areas over several weeks. For example:
- First week: power training.
- Second week: speed and endurance training.
This system can be repeated for many months with only minor changes, and progress in training will be achieved much more easily, since the body will not be able to get used to the constantly changing loads.
Therefore, to achieve maximum hypertrophy, I advise using two to three week microcycles, for example:
- First week: strength training 4 days a week.
- Second week: endurance training 5 times a week.
- Third week: recovery, 2 workouts per week for all muscle groups.
Even shorter sub-cycles can be used. For example, start strength training for the upper half of the body with 5-6 sets of 2-6 repetitions, then increase the number of repetitions to 8-15 and reduce the time between sets on the next 3-4 exercises.
A good example is a program that includes both low and high repetition exercises. It should be noted that in such programs, exercises with a low number of repetitions should come first. This is necessary in order to prepare the nervous system for subsequent stress. Simply put, the nervous system warms up well through strength training and subsequently allows you to perform at peak efficiency.
A study comparing linear training and periodization showed that with linear training, athletes' strength increased by 14.15% over 12 weeks, while with periodization, strength increased by 23.53% over the same period.
So, here it is - a way to achieve muscle hypertrophy. If you like the idea, I advise you to try it. Personally, I tried many techniques and without any doubt I can say that the best solution for me was precisely the combination of short microcycles of small and large numbers of repetitions. Many other professionals also use this type of training.