If you have ever wondered what muscle hypertrophy (muscle growth) is, and what types of it exist, you should definitely read this article.You have probably heard that muscle growth can take different “paths” (myofibrillar hypertrophy and sarcoplasmic hypertrophy) and that they are of different types. muscle fibers such as Type I, Type IIa, and Type IIx.
Also, you have probably heard that how you train determines the type of muscle hypertrophy and that different types of fibers respond differently to various exercises and lifting weights in particular.
Is there any truth in this? Does it make sense to apply this knowledge in practice to obtain best results from training?
Okay, let's figure it out.
Different types of muscle fibers
Muscle tissue is a rather complex structure, with bundles of long filaments that are made up of muscle cells (known as fibers) surrounded by thick connective tissue called the perimysium.
Here's what it looks like
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Individual muscle fibers come in different types. There are three main divisions:
Type I
Type IIa
Type IIx
Type I muscle fibers, also known as slow twitch muscle fibers, have the least potential for growth and strength gains. However, they are very dense, have a substantial capillary network, and are rich in mitochondria and myoglobin, making them very resistant to fatigue.
Type IIa muscle fibers, more commonly known as fast twitch muscle fibers, have a much higher potential for growth and strength gains than type I fibers, but they fatigue much more quickly. This type of fiber is primarily associated with bodybuilding.
Everyone has a different amount of type 1 and type 2 fibers in our body, but the ratio is determined by how we use our muscles. If we were running long distances, then fibers of the first type would develop to a greater extent than of the second. But if we did a lot of heavy squats, then we would develop fibers of the second type, and not the first.
The same goes for repetition schemes.
4 - 6 reps mostly hit fiber type IIx, 10 - 12 reps hit IIa, and finally 30 - 40 reps hit the first type. It's simple enough.
Let's now move on to physiology muscle growth, and see how it affects different types of training.
How to stimulate muscle growth
Three main ways to stimulate muscle growth:
Load progression
Muscle damage
muscle failure
Load progression is, in my opinion (and the opinion of quite a few people much smarter than me), the most important of the three. It refers to the gradual increase in the level of tension in the muscle fibers over time. That is, you need to lift more and more heavy weights. Muscle growth is possible only with a heavy load on the working departments.
Muscle damage refers specifically to the damage that is done to the muscle fibers. high level tension. This damage needs to be “repaired”, and if the body is provided with proper nutrition and rest, then it will grow to better cope with the load in the future.
Muscle failure refers to the behavior of a muscle while reaching its metabolic limit. Muscle growth is achieved by bringing to the characteristic stinging and destruction of muscle fibers.
Now you can think of these three factors as separate paths for growth. muscle tissue Each of them can be used in training, which will stimulate various types of muscle hypertrophy.
You may have already gotten it, but that's why lifters who focus on high reps and don't increase the weight on the bar get worse and worse and, as a result, fail to achieve any noticeable gains. The growth of muscle tissue is not an easy task, it also depends on the correct program and technique.
Others use a lot of failure, especially if they do supersets, dropsets, and other high-rep training schemes. They cause injuries to the muscles, but in the absence proper nutrition and sufficient rest, muscle tissue growth is very slow.
Many "pumping" athletes often focus on isolation exercises, which further reduces the effectiveness of training.
That is why it is better for beginners to engage in basic training schemes. Which are built around hard work, increasing weights, which affects the growth of type IIx muscle fibers, which can become large and strong in a short period of time.
This type of training not only gives a rapid increase in strength and muscle mass, but also affects myofibrillar hypertrophy, which is one of the two types of muscle growth.
Two types of muscle hypertrophy
While we do not fully understand the mechanisms of muscle growth, it is generally accepted that there are two types of muscle fiber hypertrophy:1. Myofibrillar
2. Sarcoplasmic
Myofibrillar hypertrophy of muscle fibers refers to the actual increase in the size of muscle fibers (myo means "muscle" and fibril is a filamentous cellular structure), while sarcoplasmic hypertrophy refers to an increase in fluid volume, without the contractile components of the muscle (glycogen, water, minerals etc.). Sarko means "flesh" and refers to plasma, which is a gel-like material in a cell containing particles of various components essential to life.If we look at a rep range from one with very heavy weight to 40+ with very light weight, then next rule fair:
Lifting heavy weights is preferable for increasing strength and triggering myofibrillar hypertrophy, while light weights increase endurance and induce sarcoplasmic hypertrophy. Researchers call this the "strength-endurance continuum."
Heavy weights give a little sarcoplasmic hypertrophy, and light ones give myofibrillar hypertrophy, but the former mainly affect the myofibrils, and the latter on the sarcoplasm.
It also sheds light on another big drawback of working exclusively in the 10-12 rep range:
The emphasis on sarcoplasmic hypertrophy of muscle fibers is the result of the fact that after a few days of rest, the muscles noticeably decrease in volume.
I used workouts in the 10-12 rep range with lots of super sets, drop sets, and giant sets, and I've always hated the inflate-deflate cycle. I had a great chest workout on Monday and looked great for a few days, but then I wondered where it all went on Saturday.
I now have several years of hard work in the 4-6 rep range (working with 80-85% of my 1RM) and my transformation has been impressive:
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This picture represents my progress over 2.5 years of natural progress. In the BEFORE photo I have a post-workout pump, and the AFTER photo was taken on the day of rest, after 16 hours of fasting (there were no loads or carbohydrates).In the BEFORE photo I was concentrating on sarcoplasmic hypertrophy using a lot of isolation exercises (eating a lot of food). I trained about 10 hours a week.
The AFTER photo I took a couple of months ago is the result of focusing on myofibrillar hypertrophy. I have studied the intermittent diet and as you can see I have improved every part of my body. Now I spend about 6 hours a week in the gym (strength training and cardio).
This is the power of proper hard training with big weights. This has allowed me to build a foundation of strong, stiff muscles that don't just “deflate”. You can also do the same for yourself.
Also, focusing on sarcoplasmic hypertrophy will not build real strength, making you relatively weak for your size. Focusing on myofibrillar growth, on the other hand, will greatly increase your strength.
In my BEFORE photo, I struggled to bench and squat with only 100kg per rep. Now I can bench about 160 kg and squat 180 kg at a time.
But do not think that sarcoplasmic hypertrophy is completely useless.
It should have a place in the advanced athlete's training program, but it should not be the focus of the natural athlete, novice or veteran. You need to periodically change the range of repetitions, but this is a separate topic.
Summarize. Natural lifters should concentrate on hard work with heavy weights for 4-6, 5-7 reps.
The translation was made
site-specific
Muscle hypertrophy is an increase in muscle mass that occurs due to growth individual groups muscle fibres. It is the achievement of such a state that is the main goal of training in bodybuilding, only by achieving the appearance of hypertrophy can one get an increase in strength and volume indicators.
What is sarcoplasmic hypertrophy?
In bodybuilding theory, there are two types of hypertrophy, namely myofibrillar and sarcoplasmic. The first is obtained with an increase in the volume of muscle fibers, the second occurs as a result of an increase in the amount of nutrient fluid near the muscle cells. In this case, you can meet 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 only certain individuals are predisposed to such an effect. A significant part of ordinary people can achieve an increase in muscle volume by no more than 2 times.
Sarcoplasm is the fluid that surrounds the myofibrils in muscle fibers and is the source of energy. The appearance of sarcoplasmic hypertrophy is due to the fact that after consumption energy reserves as a result of training, the body compensates for what was spent with a margin. As a result, there is an increase in energy reserves in the form of an increased content of glycogen and ATP, which makes it possible to avoid exhaustion in the future.
In addition, there is an increase in the size of the vessels, which is also part of sarcoplasmic hypertrophy and is called "capillaryization" among athletes.
Well-developed muscles provide the following benefits:
- developed muscle groups;
- stable weight indicators;
- strong skeletal corset;
- no problems with pressure;
- good metabolic processes;
- high recovery ability after training.
The appearance of an athlete, depending on the type of muscle hypertrophy, is very different. Myofibrillar gives the effect of dry toned muscles. Sarcoplasmic muscle hypertrophy leads to the volume and visual appearance of an inflated body.
In order to achieve the desired muscle hypertrophy, it is necessary 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 appears when working with small weights and frequent repetitions. The main rule of training in this case is to ensure moderate load and the number of repetitions from 10 to 15.
A larger amount of the 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 is possible with the following types of activities:
- marathon run;
- pumping;
- heats;
- static exercise;
- yoga classes.
The weight of sports equipment must be selected so that it is possible to do the required number of repetitions. At the same time, you should not choose too large or a light weight. If it is necessary to do 12 repetitions, the mass of the projectile should be selected so that the last exercise is performed with maximum effort, but with correct technique execution.
To achieve this goal, it is necessary to choose programs for the development of endurance. In this case, the weight is determined as 75% of the maximum. How to achieve sarcoplasmic muscle hypertrophy:
- the 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, there is a rapid consumption of energy. In such training, the time under load should be large enough. 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 stores, 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 exercise load should be at least 10 seconds.
Instructors say that doing slow reps in supersets is the best way achieve sarcoplasmic hypertrophy.
The training program may include: basic exercises:
- breeding dumbbells in a sitting position in an incline to train the shoulder area;
- one-arm extension with dumbbells for triceps muscles;
- breeding dumbbells in a standing position to work out the muscles of the shoulders;
- lifting dumbbells in a sitting position for biceps;
- bench press in a sitting position to work out the shoulder area;
- rod thrust in an inclination for the formation of the press;
- bench press on a sports bench to work out the muscles of the chest.
Exercises are performed in a circle with the recommended number of repetitions and rest time.
Basic training rules
To achieve sarcoplasmic muscle hypertrophy in a shorter time will allow the use of sports nutrition as protein shake, gainer, creatine phosphate, glycogen.
Taking such drugs before training will allow muscle fibers to grow faster, and the use of amino acids during exercise will accelerate 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 the 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, an increase in the recommended values will not lead to an increase in the effectiveness of classes;
- Muscles need time to recover, so you need to rest between workouts.
An important factor for achieving your goals is the correct organization of the day, a combination of a period of active pastime and sleep.
Sarcoplasmic muscle hypertrophy is one of the ways to gain muscle mass. When the desired results are achieved, the athlete's body acquires volume and becomes inflated. This effect can be achieved through the use of endurance training programs that involve the use of medium weights and a large number of basic exercises.
Have you ever thought about What do your strengths depend on?? And what should be the training that is aimed at developing strength to the maximum?
In general, the quality of your muscles is affected by a combination of many factors. Some of these factors are genetic. We inherit them from our ancestors and, alas, they do not depend on us.
These are the "genetic factors":
- Location of muscle attachment;
- The position of the fibers relative to each other;
- The ratio of fast and slow fibers. Do you want to know the truth about your muscles? Take the test
- Somatotype (addition type ) generally
This is something we cannot influence.
With regular training, you can increase the amount adenosine triphosphate(ATP) and Creatine Phosphate("working" form of creatine) in muscle fibers, as well as muscle volume. Moreover, the last factor, namely the volume of muscles, is of great importance for increasing strength.
You do not need to be an expert to understand: the more muscle mass- the stronger you are.
To build muscle, you need to perform repetitions in the range from 6 to 20 per approach. With such training, the volume and, accordingly, the strength of the muscles increases. It seems that everything is simple and obvious. But...
You know that "lifters" are much stronger than bodybuilders? And this despite the fact that the “builders” have mountains of “inflated” muscles (no, we are not talking about “chemists”)! It is noteworthy that in lifting training in the course of a small number of repetitions in the approach (up to one). What is the conclusion? Hmm, it turns out that there is some other factor influencing muscle strength and subject to development.
Muscular hypertrophy: a little physiology
The increase in muscle volume, in the language of physicians, is called " hypertrophy". In general, in translation, this means " increase in volume and mass". There are two types: true and false. False hypertrophy is obesity of organs and tissues. True, or working - the one that all future pitching strive for.
Hypertrophy occurs in two ways, as a result of which it is divided into two types.
Sarcoplasmic hypertrophy
Oh, we bombarded you with terms, right;)? We sympathize, but you still need to know the theory of muscle growth. Sarcoplasm is a liquid substance that surrounds myofibrils. Sarcoplasm contains the energy reserves of muscle tissue. Specifically: ATP, glycogen, creatine.This type of hypertrophy occurs due to an increase in sarcoplasm in the muscles.. As a result, not only an increase in muscle volume, but also an increase in energy reserves in the muscles. This means that the sarcoplasm during the recovery period compensates for what was spent with a margin and subsequently prevents rapid muscle depletion. Such hypertrophy develops when working in the middle and moderate power zone. Simply put, when a relatively small weight is lifted many times.
Another type of hypertrophy is associated with an increase in contractile filaments of muscle fibers.
Myofibrillar hypertrophy
Myofibrils are the contractile apparatus of the muscle, thanks to which you squeeze out the weight. Myofibrillar hypertrophy occurs due to increased functional load. That is, when you lift more weight than you are used to. No matter how creepy it sounds, but when lifting critical weights, you literally tear your muscles. Well, muscles are probably loud words, but individual cells are really injured.At recovery, the body with a margin compensates for the resulting "injury". The volume and density of myofibrils increases with a margin in order to prevent possible damage in the future. At the same time, the volume of the muscle either does not increase at all, or increases slightly. However, muscle strength noticeably increases (hello to lifters!), Due to the development of contractility. Such hypertrophy manifests itself at the limit muscle contractions with few repetitions.
In general terms, the process of pumping muscles goes like this.
But, although we have considered two types of hypertrophy, it should be noted that they do not occur in isolation!
Just doing a certain type of training, you make an advantage in one direction or another:
- Body-building focuses on sarcoplasmic hypertrophy. Hence the gigantic volume.
- Powerlifting more focused on myofibrillar hypertrophy - hence the strength.
Only with the parallel development of both types of hypertrophy, the muscles will become exactly what you want - as strong and inflated as possible: two in one.
We will analyze in detail muscle hypertrophy, as well as how to gain weight with it 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 two main types of hypertrophy, one must resort to various types workouts. So, all types of hypertrophy can be divided into two types.
Myofibril hypertrophy
Myofibrils are bundles of myofilaments (the contractile parts of a muscle - that is, those parts that pull and squeeze weight). They are found in all skeletal muscle tissues.
Each muscle cell contains many myofibrils. Myofibril hypertrophy is due to an increase in 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 margin” for the damage received, 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, it is necessary to subject the body to an ever-increasing load.
muscle fiber
Hypertrophy of the sarcoplasm
Sarcoplasm is a fluid that surrounds the 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 in the recovery period after the depletion of your energy reserves "compensates with a margin" lost. Thus, the amount of energy stores - such as ATP and glycogen - is increased in order to prevent their rapid depletion in the future.
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 referred to as capillarization.
So, now you know two types of hypertrophy. What is the best way to achieve both of them? Before answering this question, I would like to emphasize: match weights to reps, NOT reps to weights.
Progressive overload means a gradual increase in the load on the muscle, which becomes stronger or more enduring. This means that you need to use weights and reps that are 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 such weights with which you will not be able to do the required number of repetitions, or, conversely, at the end of the set, be able to do many more repetitions. Therefore, if you need to do 12 repetitions in an exercise, select a weight with which you can do exactly 12 repetitions.
Myofibril hypertrophy training
Strength training with weights of 80% or more of a one-rep maximum. 3-8 repetitions with pauses between sets of 2-4 minutes. Such a system will provide a maximum increase in the volume and saturation of myofibrils. So, if you want to achieve myofibrillar hypertrophy, you need to work with large weights. The more weight, the more muscle fibers are involved, and therefore damaged. However, it is recommended to stick to 3-5 repetitions per set, since fewer reps are more likely to lead to neuromuscular adaptation, which mainly develops strength.
In fact, low reps are critical to maximizing growth.
Sarcoplasmic hypertrophy training
Sarcoplasmic hypertrophy is achieved by so-called endurance training. Weights are taken at about 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 energy very quickly. a large number of energy in muscle cells, depleting the muscles.
When choosing the number of sets for such workouts, you need to consider 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 load should be greater than the reserves available for energy expenditure. The main sources of energy for anaerobic exercise are ATP and creatine phosphate. They are short-lived and depleted after 7-10 seconds. After that, your body resorts to glycogen stores, which in turn causes the release of lactic acid (this causes a burning sensation in the muscles). So, in endurance training, the time under load should exceed 10 seconds. And this, in turn, means that doing 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 repetitions required for sarcoplasmic and myofibrillar hypertrophy:
- 1-5 reps– maximum increase in strength and myofibrillar hypertrophy.
- 6-8 repetitions- "golden mean" between myofibrillar and sarcoplasmic hypertrophy.
- 9-12 reps- the maximum increase in sarcoplasmic hypertrophy.
- 13-15 reps- Slow hypertrophy.
Myofibril damage will not stop after 12 repetitions, but it will happen at a lower intensity and with fewer muscle fibers.
Why use a number of repetitions at which the maximum result is not achieved in either myofibrillar or sarcoplasmic hypertrophy? After all, you can achieve both hypertrophies separately at maximum efficiency. I will explain how to achieve this below.
So, we figured out that sarcoplasmic hypertrophy is achieved through endurance training, and myofibrillar hypertrophy is achieved through strength training. What is the best way to achieve them both?
I'm sure you're aware of the trends in power types 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 trainers 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 a few weeks.
- Macrocycle several months and even years.
Today, people usually use mesocycles in training - say, use strength programs lasting 8-12 weeks. Then they do the same 8-12 week high intensity program. Although this approach may bring good results in one area, it is very linear, so in other areas you can regress. In addition, in programs lasting weeks and months, it is difficult to maintain a constant increase in working weight.
And here comes to the rescue a technique originally from the USSR. Many Soviet coaches used very short microcycles, developing different areas over several weeks. For example:
- First week: power training.
- Second week: speed and endurance training.
Such a 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-loops can be used. For example, start strength training 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 exercises for both low and high repetitions. 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 the subsequent load. To put it simply, nervous system heats up well with power loads and subsequently allows you to work with maximum efficiency.
A study comparing the linear technique and periodization showed that with linear training, the strength indicators of athletes 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 have 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 quantities repetitions. Many other professionals also use this type of workout.
Muscular hypertrophy is an increase in muscle mass, as well as their area cross section. This happens when the overload increases rapidly. The heart and skeletal muscles can get used to the constant increase workload. Muscle tissue cells begin to more effectively transfer force through the tendons to the bones. The overall picture of this process is very complex and is still not fully understood by doctors.
In muscle hypertrophy, the mass and cross-sectional area of the muscles is due to an increase in the size of individual muscle fibers, while their length remains the same.
Each skeletal muscle performs two functions: contracting (to move the body), stabilizing (to maintain position). It can contract with varying amounts of tension to do the job. During hypertrophy, various variable stresses occur in the muscle, which forces it to adapt. It does this by increasing the size as well as the number of contractile proteins that make up the myofibrils within each fiber. This contributes to an increase in individual fibers and their strength.
Hypertrophy changes:
- speed of muscle contraction;
- maximum work force;
- resistance to fatigue.
The nature of adaptation may be different depending on different systems load response.
Hypertrophy can be called a combination of local and peripheral events that are coordinated with each other. The main regulatory signals for them are mechanical, hormonal, nervous and metabolic factors.
Types of hypertrophy
The main types of hypertrophy:
- myofibrillar (when the muscles increase due to the growth and increase in the number of myofibrils. They fit more densely in the fiber. More often this type of hypertrophy occurs with type IIB fast fibers).
- sarcoplasmic (when the muscles increase due to an increase in the volume of the sarcoplasm, that is, the part that does not contract. The amount of mitochondria, glycogen, creatine phosphate, etc. increases in the fibers. More often this type occurs with slow type I muscles, as well as fast oxidative types IIA).
Mechanisms of hypertrophy
Scientists put forward several theories that explain the mechanisms of myofibrillar-type hypertrophy. These hypotheses include:
- acidosis;
- hypoxia;
- Mechanical damage.
The acidosis hypothesis suggests that the main stimulus that starts the process of hypertrophy is the accumulation of lactic acid in the muscle. It damages the sarcolemma of the muscle fibers and the membranes of the organelles. At the same time, calcium ions appear in the fiber, which activate proteolytic enzymes that break down proteins.
The hypoxia hypothesis says that the main reason is the lack of oxygen for some time. This happens when you train with a lot of weight. The lack of oxygen, and then active saturation with it, damages the fiber membranes, which entails saturation with calcium ions, etc.
The hypothesis of mechanical damage suggests that the main factor is damage to contractile proteins, which occurs with strong muscle tension.
Androgens play an important role in the growth of muscle volume. Women also produce them, but to a lesser extent. The more of these hormones the body produces, the faster the muscles grow.
Hypertrophy Factors
There are a few mandatory conditions, without which this process cannot begin:
- synthesis of contractile proteins;
- ribonucleic acid;
- hyperplasia (an increase in the number of fibers);
- androgenic anabolic steroids.
Degree score
The degree of hypertrophy can be assessed by measuring its mass and volume. These days, this can be done with a CT or MRI. The specialist must evaluate the change in the maximum value of the cross section of the muscle.
