Hypertrophy & Strength
I frequently see Hypertrophy & Strength training used interchangeably when there is a important distinction between the two.
Exercise prescription only becomes clear with an understanding of how rep ranges tie into physiology.
Sarcoplasmic Hypertrophy
Sarcoplasmic hypertrophy is an increase in the volume of the non-contractile muscle cell fluid, sarcoplasm. This fluid accounts for 25-30% of the muscle’s size. Although the cross sectional area of the muscle increases, the density of muscle fibers per unit area decreases, and there is no increase in muscular strength. This type of hypertrophy is mainly a result of high rep, “bodybuilder-type” training.
Myofibrillar Hypertrophy
Myofibrillar hypertrophy, on the other hand, is an enlargement of the muscle fiber as it gains more myofibrils, which contract and generate tension in the muscle. With this type of hypertrophy, the area density of myofibrils increases and there is a significantly greater ability to exert muscular strength. This type of hypertrophy is best accomplished by training with high weight & low reps or eccentrics (overloading).
Be creative, and put together the most result-producing programs available for our athletes or ourselves. This may mean incorporating both types of hypertrophy training into your routine, depending on your goal and training phase.
