What Exactly Is Sarcoplasmic hypertrophy?
Sarcoplasmic hypertrophy is considered to be a way of increasing the size of your muscles, but without the added benefit of increased strength. When working out, people have different goals. If you are a heavy lifter or a professional athlete, you are probably more interested in increasing your strength along with the size of your muscles, which can only be obtained through myofibril hypertrophy.
If you are a regular person working out just to look good, than sarcoplasmic hypertrophy might be a quicker way of getting to the desired result.
It is, of course, wrong to assume that you could ever manage to obtain such a significant increase in muscle size, with no increase at all with regard to strength; what happens is that you will first notice the difference in terms of appearance, whereas the increased strength will only come later.
First of all, you should take into account that there are several factors that affect the way your muscles increase in size:
– Age – during puberty, our bodies are programmed to develop constantly, therefore muscle hypertrophy occurs at a faster pace; but, already in late teens years, as you reach full growth, you will find it increasingly difficult to further develop your muscles.
If you have already passed your late teens years, it is still possible to achieve muscle hypertrophy, but you must be patient, as the progress will be slower than you might have anticipated.
There are specific types of training recommended based on what you wish to achieve. If you are interested in sarcoplasmic hypertrophy, than you should try fatigue training (see this post about Muscle Fatigue). Basically, this means that you will have to do reps in the range of 10-15 and alternate with short rest periods of 45 to 90 seconds.
It is called fatigue training because it is meant to use a large part of the energy stored in your muscles and tire them. You must take into consideration that, in order, to achieve muscle hypertrophy you have to have a certain minimum amount of time that your muscles are under tension, usually over 10 seconds per set. You could also benefit from including slower reps or same muscles supersets.
Let’s take weight lifting as an example. If you are interested in achieving myofibril hypertrophy, than the best way is to try some very heavy weights. Doing a limited number of reps, no more than 5, with the maximum amount that you can lift, will ensure not only increased muscle size, but also additional strength for you. Doing the exact same exercises, but with smaller weights and with a larger number of reps will ensure sarcoplasmic hypertrophy.
In the end it only matters what your goal is. If you are interested in both, you could try for both types of workouts, by alternating different training sessions, whereas if you want to see more rapid results in terms of physical transformation, you could stick to the exercises recommended for Sarcoplasmic Hypertrophy, until you reach the desired size, and then concentrate on increasing your strength.