Muscle building

Muscle Building(Hypertrophy),[object Object],Understanding ,[object Object],Strength vs. Size,[object Object]

Two different types ofHypertrophy,[object Object],Sarcoplasmic and myofibrillar ,[object Object],Sarcoplasmic hypertrophy is where the sarcoplasmic fluid within the muscles is increased. Therefore, muscles appear bigger but are not directly stronger, this type of hypertrophy is most associated with body builders.,[object Object],Myofibrillar hypertrophy is where the number of actin and myosin contractile proteins are increased. Therefore, muscles can create much more powerful contractions. This type of hypertrophy is most associated with bulky power lifters.,[object Object]

How to train for both types,[object Object],Sarcoplasmic,[object Object],Rep ranges need to be be-tween 8 – 12 ,[object Object],Any higher and you’ll be training for muscular endurance.,[object Object],3 – 4 workouts per week,[object Object],Workouts need to be kept under 60 minutes long ,[object Object], This produces the best hormonal response, any longer and the stress hormone cortisol starts to build up which restricts muscle building ability. ,[object Object]

Myofibrillar ,[object Object],Rep range of 6 – 8 ,[object Object],Lifts should be around 80 – 90% of 1 rep max,[object Object],2 – 3 workouts per week,[object Object],Workouts should be between 30 – 45 minutes,[object Object]

Which is best for you,[object Object],It’s virtually impossible to train solely for one type of hypertrophy over the other. However, focusing your efforts towards one will really make a difference to how you look/ perform.,[object Object],Recommendations:,[object Object],Athletic performance – 25% effort towards sarcoplasmic hypertrophy, 75% towards myofibrillar. E.g. on a 12 week cycle 9 weeks myofibrillar 3 weeks sarcoplasmic.,[object Object],Training for health/aesthetics – 75% sarcoplasmic, 25% myofibrillar. E.g. on a 12 week cycle would consist of 9 weeks sarcoplasmic training and 3 weeks myofibrillar.,[object Object]

Muscle building

Muscle building

Recommandé

Contenu connexe

Tendances

Tendances(20)

Similaire à Muscle building

Similaire à Muscle building(20)

Plus de diamondfitness

Plus de diamondfitness(9)

Muscle building