Exercises Recommended for Sarcoplasmic Hypertrophy

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Sarcoplasmic Hypertrophy Training Workout

 

The purpose of a sarcoplasmic hypertrophy training workout is to stimulate the mitochondria hypertrophy, a phenomenon representing the enlargement of your muscle fibers as a result of the increase in number and size of the mitochondria.

The mitochondria, which have inside them the contractile proteins actin and myosin, play the role of “functional units” of the muscles. The sarcoplasm is, essentially, the fluid and energy source surrounding the myofibrils inside your muscle. It includes elements such as ATP, creatine phosphate glycogen and water.

Read about water hydration here.

The increase in size of the blood vessels that are transporting blood to the muscles is also one of the positive effects of a sarcoplasmic hypertrophy workout and it is commonly referred to, in the medical literature as capillarization.

This happens much in the same way as the myofibril hypertrophy. During this process, your organism is overcompensating, during its recovery phase, after all the energy sources have been depleted during the sarcoplasmic hypertrophy workout. As a result, it stimulates the growth of energy stores such as ATP or glycogen to fight the depletion during training.

Below, we will present a sample of a sarcoplasmic hypertrophy workout, containing the best exercises that are recommended by specialists for this type of training, along with the frequency, number of repetitions and sets for each body part:

Chest (performed 2 days per week, ex: Mondays and Thursdays):
Bench Press: minimum 3 sets with 6 to 10 reps;
Incline Bench: minimum 3 sets with 6 to10 reps;
Flies or Crossovers: minimum 3 sets with 10 to 12 reps.

Triceps (performed 2 days per week, ex: Mondays and Thursdays):
Close Grip Bench: minimum 3 sets with 6 to 10 reps;
Skull Crushers    : minimum 3 sets with 6 to 10 reps.

Back (performed 2 days per week, ex: Tuesdays and Fridays):
Bent Over Row: minimum 3 sets with 6 to 10 reps;
Pull-Up or Lat Pull downs: minimum 3 sets with 6 to 10 reps;
Seated Cable Rows: minimum 3 sets with 6 to 10 reps.

Traps (performed 2 days per week, ex: Tuesdays and Fridays):
Barbell Shrugs: minimum 3 sets with 6 to 10 reps;
Dumbbell Shrugs: minimum 3 sets with 6 to 10 reps.

Biceps (performed 2 days per week, ex: Tuesdays and Fridays):
Barbell Curls:    minimum 3 sets with 6 to 10 reps;
Dumbbell Curls: minimum 3 sets with 6 to 10 reps.

Upper Legs (performed 2 days per week, ex: Wednesdays and Saturdays):
Squats: minimum 3 sets with 6 to 10 reps;
Stiff Leg Dead lifts: minimum 3 sets with 6 to 10 reps;
Leg Extensions: minimum 3 sets with 6 to 10 reps;
Leg Curls: minimum 3 sets with 6 to 10 reps.

Calves (performed 2 days per week, ex: Wednesdays and Saturdays):
Calf Raises (standing): minimum 3 sets with 6 to 10 reps;
Calf Raises (seated): minimum 3 sets with 6 to 10 reps.

Numerous methods of training were developed, but, in the last decades, several of them have gained the support of serious studies and a large number of trainees to confirm their results. Among them, sarcoplasmic hypertrophy training workouts is one of the most successful.

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