“The capacity of a muscle to produce force depends on it’s physiological cross-sectional area, particularly the number of muscle fibers in the muscle and the cross-sectional area of the fibers.”
Hypertrophy is a foundation of any training programme. It relates to the increase in the cross-sectional area of a muscle. Essentially, you’re increasing the muscle size. Without laying a good base in the hypertrophy it is pointless trying to develop other aspects of growth.
This week we’re going to look at the basics you need to know about hypertrophy for programming and why 3 sets of 10 isn’t always the answer.
There are two forms of hypertrophy that give different outcomes in the muscle. These two types are called Myofibrillar or Functional hypertrophy and Sarcoplasmic or Non-Functional hypertrophy.
Myofibrillar Hypertrophy
This form of hypertrophy is not as common as the second type we will break down but, in some ways, can be more important. It’s not commonly thought, especially in texts like Essentials of Strength Training by the NSCA. However, myofibrillar hypertrophy builds denser, stronger muscles. Myofibrillar hypertrophy results in an enlargement of the muscle fiber itself. Strength training triggers dormant genes to enzymes outside the nucleus, stimulating them to build actin and myosin. These are then synthesized and link up together. This process results in the formation of new filaments and the increase in filament density. It also results in an increase in force production. This is why myofibrillar hypertrophy is also referred to as functional hypertrophy. Due to it’s nature of increasing muscle force and strength it’s seen to have more of a benefit than it’s counterpart.
Methods for Myofibrillar Hypertrophy
To achieve myofibrillar hypertrophy, you need to use high mechanical loads and high intensity in your training. Typically, 6-8 sets of 6 reps is a good idea to achieve the required results. Aim for 1-2 minutes of recovery between movements in ideal situations.
Sarcoplasmic Hypertrophy
This is your more traditionally thought and executed form of hypertrophy. Go to any gym in the country, look at any programme and you’ll be able to spot it. It’s typically higher reps and leads to the ‘pump’ effect. It’s not all doom and gloom however, there are some benefits to adding this into your programme.
The answer is in the name. Here, we get a growth of the sarcoplasm (Semifluid, interfibrillar substance) and non-contractile proteins. This doesn’t contribute to production of force in the muscle. The filament area decreases while the cross-sectional area increases. Basically, the greater size is fluid. When you do arm day with the lads, getting ready to go out that night, and hit lots of bicep curls you’re not technically increasing your long-term size or strength, you’re swelling the muscle. There are benefits to this style. It plays an important role in recovery, by increasing capillary density and blood flow to the working muscle, by products and waste can be flushed out. It can often feel like cardio but helps to improve the metabolic quality of the muscle itself while myofibrillar increases the mechanical quality.
Methods for Sarcoplasmic Hypertrophy
This is the more traditionally 3-4 sets of 10-12 reps that every coach learns of first. Use lower weights and intensity compared to functional hypertrophy. Aim for less than 60 seconds recovery between movements.
Other Methods to Consider
· Time Under Tension
· Cluster Hypertrophy
· Eccentrics
· Pyramids
These methods can be adapted to suit the type of hypertrophy you’re looking to achieve.
To sum up:
Myofibrillar Hypertrophy
- Increase actin/myosin (Strength).
- High mechanical load, more motor unit stress.
- 6-8 sets x 6 reps.
- Increase in force production.
Sarcoplasmic Hypertrophy
- Increased cell swelling, fluid, capillary density.
- No increase in strength
- Less mechanical work.
- High volume.
Hopefully this makes some of you look a bit more critically at the programmes you develop and think “is there another way to achieve what I’m trying?” Something so simple as increasing muscle size has so many different methods and outcomes. Unfortunately, there’s people programming without this knowledge and their clients and athletes aren’t getting the results they want.
Rory.