There are two types of muscle hypertrophy: sarcoplasmic and myofibrillar. Sarcoplasmic hypertrophy increases muscle size but not strength, while myofibrillar hypertrophy increases strength through more contractile proteins. To train for sarcoplasmic hypertrophy, focus on 8-12 reps over 3-4 workouts per week under 60 minutes each. For myofibrillar hypertrophy, aim for 6-8 reps at 80-90% of your max over 2-3 workouts per week for 30-45 minutes each. While training solely for one type is difficult, those focusing on athletic performance should emphasize myofibrillar hypertrophy, and those focusing on aesthetics

1. Muscle Building(Hypertrophy)Understanding Strength vs. Size

2. Two different types ofHypertrophySarcoplasmic and myofibrillar 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.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.

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

4. Myofibrillar Rep range of 6 – 8 Lifts should be around 80 – 90% of 1 rep max2 – 3 workouts per weekWorkouts should be between 30 – 45 minutes

5. Which is best for youIt’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.Recommendations:Athletic performance – 25% effort towards sarcoplasmic hypertrophy, 75% towards myofibrillar. E.g. on a 12 week cycle 9 weeks myofibrillar 3 weeks sarcoplasmic.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.