Myofibrillar vs. Sarcoplasmic hypertrophy

FrnkLft
FrnkLft Posts: 1,821 Member
edited January 21 in Fitness and Exercise
Son of a *****... this just gets more and more complicated. So myofibrillar hypertrophy is the growth of muscle due to building more muscle fibers, while sarcoplasmic hypertrophy is due to the storage of more (for the purposes of simplicity) glucose and stuff. Fine.

So, sarcoplasmic hypertrophy does not indicate an increase in strength, but more so size like a balloon with more air, but doesn't this go away. Isn't this just "pump" from high reps that won't result in lasting size gains?

Replies

  • waldo56
    waldo56 Posts: 1,861 Member
    There is more to it than just storage. Sacroplasmic hypertrophy is persistent to a degree, just not as persistent as myofibrillar.

    How lasting are you talking about? Stop lifting and you'll start shrinking no matter the type.
  • phjorg
    phjorg Posts: 252 Member
    To note that a lot of this is just theory and that the importance of the types of hypertrophy are mostly overstated. And also that the overlap between the 2 is huge. if you're strong, you're big. and vise versa. It always amuses me that people say nonsense about how bodybuilders aren't strong, while they then bench 400lbs for reps without breaking a sweat.

    TLDR, if you wanna be big, you gotta be strong. A proper beginner template for size will be mostly strength training. A proper intermediate template for size will have a decent mix of both strength style training and size style training.
  • FrnkLft
    FrnkLft Posts: 1,821 Member
    Yeah I want strength and size... for this initial phase since I'm just starting, I want size before strength. but I want to reiterrate, my ultimate goal is to have both, and I don't want results that are inflated (if you're forgive the pun). I'm a very impatient person, so if I'm going to be spending months working on a routine/program, I want to know that I am working appropriately for my goals.

    So far I've been working on the assumption that high weight, low reps (4-6) is the way to go, and that high reps only gives you a good pump and it's worth much unless you're gunning for endurance training.

    I want it to last as much as muscle can. I always thought that "pump" was a foregone conclusion, that it doesn't count for ****, and now I'm learning that bodybuilders use it to train their bodies to the sizes they get... which gave me the impression that high reps might be something to consider again.

    Totally confused.
  • phjorg
    phjorg Posts: 252 Member
    Yeah I want strength and size... for this initial phase since I'm just starting, I want size before strength. but I want to reiterrate, my ultimate goal is to have both, and I don't want results that are inflated (if you're forgive the pun). I'm a very impatient person, so if I'm going to be spending months working on a routine/program, I want to know that I am working appropriately for my goals.

    So far I've been working on the assumption that high weight, low reps (4-6) is the way to go, and that high reps only gives you a good pump and it's worth much unless you're gunning for endurance training.

    I want it to last as much as muscle can. I always thought that "pump" was a foregone conclusion, that it doesn't count for ****, and now I'm learning that bodybuilders use it to train their bodies to the sizes they get... which gave me the impression that high reps might be something to consider again.

    Totally confused.
    reread my TLDR. if you're a BEGINNER, you train for strength as a focus. If you're an INTERMEDIATE, you train for moreso a mix of the 2. Once you get to advanced and elite, you can then focus on the more hypertrophy orentated aspected of lifting and less on strength.

    NOONE is big with a 225bench press or 225lbs squat. None has big arms curling 25lbs dumbells. Get that strength up then start using that strength to push for reps.
  • FrnkLft
    FrnkLft Posts: 1,821 Member
    **** a 225 press would be 150% of my body weight lol, that's not bad, but I see your point.

    I'm all about foundation, and I guess if strength training provides for strength and size I would go with that. Just bumping into this question again after deciding high weight as the way to go got me frustrated.

    Truth is by the time I got into the "advanced" or "elite" category, I would probably already be happy with the strength and size I had and just work to maintain.
  • Huffdogg
    Huffdogg Posts: 1,934 Member
    1.5 bw bench is kind of the intro level for "respectable strength," fwiw. Amongst people who DoEvenLift, at least.
  • phjorg
    phjorg Posts: 252 Member
    **** a 225 press would be 150% of my body weight lol, that's not bad, but I see your point.

    I'm all about foundation, and I guess if strength training provides for strength and size I would go with that. Just bumping into this question again after deciding high weight as the way to go got me frustrated.

    Truth is by the time I got into the "advanced" or "elite" category, I would probably already be happy with the strength and size I had and just work to maintain.

    I should also mention that the muscle for strength hypertrophy just as effectively as the ones for size. You WILL get bigger as you get stronger naturally. So don't worry about that. But the point still stands. If you want to start seeing size gains where you stand out for most people, you gotta have strength levels that also stand out from most people.

    For that matter, look at any powerlifter or Oly lifter competing in weight classes. (ie where they have to stay lean to make weight) They are all big, and the ones in the 200lbs+ range could with just a lil bit of prep go out and compete at any bodybuilding comp and NOT look out of place in the least. And this is from a class of lifters who don't give a hoot about training for size.

    Read Lyle McDonald. He's a natty bodybuilder and a top researcher on the planet about this sort of stuff. Hell, his PHAT routine is the perfect template for anyone at intermediate levels of strength to take on.
  • Huffdogg
    Huffdogg Posts: 1,934 Member
    For that matter, look at any powerlifter or Oly lifter competing in weight classes. (ie where they have to stay lean to make weight) They are all big, and the ones in the 200lbs+ range could with just a lil bit of prep go out and compete at any bodybuilding comp and NOT look out of place in the least. And this is from a class of lifters who don't give a hoot about training for size.

    The really obscene ones are the really little guys, IMO. I've seen 180 lbs powerlifters who could DL >500 lbs and they are shredded as hell.
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