There are two reasons to lift weights—to get stronger and to get bigger. Our choice determines how we lift. Progressive overload—lifting progressively more over time—will build strength and some size. How much one lifts will determine the type of size produced.
There are two types of muscle hypertrophy. Hypertrophy is the increase in muscle fiber size. It can result from increases in the thickness of the muscle proteins (myofibrillar hypertrophy) or increases in muscle cell volume (sarcoplasmic hypertrophy).
Sarcoplasmic hypertrophy is often referred to as “non-functional muscle hypertrophy” because it is accompanied by little to no increase in muscular strength. This comes from high volume (generally moderate intensity) training—high-repetition sets (>10-12 repetitions). This is the voluminous shape desired by body builders.
Myofibrillar hypertrophy corresponds to increased force production (muscle strength). This comes from higher intensity lifting, e.g., 80-90% 1-RM for 2-6 repetitions. Such gains in strength (especially in the early stages of training) also result from improved neuromuscular function.
Generally, one’s goals fall somewhere in between and both types of hypertrophy are often desired—sarcoplasmic for aesthetics and myofibrillar for performance. Overall, the possible hypertrophy is greatly dependent upon genetics and desire. It takes a lot of effort and proper nutrition and recovery to best capitalize on one’s genetics.
Train according to your time and opportunity. The best results will come from proper planning and periodization—including nutrition and rest.
Be your best today; be better tomorrow.
Carpe momento!