You lift weights with the goal of hypertrophy:
When muscle protein synthesis exceeds muscle protein breakdown + results in positive net protein balance.
But the way in which you lift changes the type of hypertrophic response you receive from the muscles.
MEMORIZE THIS:
When muscle protein synthesis exceeds muscle protein breakdown + results in positive net protein balance.
But the way in which you lift changes the type of hypertrophic response you receive from the muscles.
MEMORIZE THIS:
The two different forms you NEED to know:
(And use within every single lifting session to maximize proportion and aesthetic).
(And use within every single lifting session to maximize proportion and aesthetic).
Myofibrillar hypertrophy:
In simple terms this is gaining lean muscle mass; this happens through training for increased strength.
In simple terms this is gaining lean muscle mass; this happens through training for increased strength.
Think rep ranges of 4-6; paired with lifting weight on par with the maximum you can do.
With fastr this involves pushing for PRβs in this range every session on upper body compounds.
With fastr this involves pushing for PRβs in this range every session on upper body compounds.
Sarcoplasmic Hypertrophy:
In simple terms this is a pump.
SH is when we fill your muscle cells with blood/nutrients in defence to fatiguing the muscle.
In simple terms this is a pump.
SH is when we fill your muscle cells with blood/nutrients in defence to fatiguing the muscle.
Think rep ranges of 8-12 (and much higher); we use this after our heavy sets.
Weβre not adding size here, just proportion/shape/and delivering nutrients to your broken down muscles.
Weβre not adding size here, just proportion/shape/and delivering nutrients to your broken down muscles.
Specific muscle groups require different hypertrophy;
For example chest, back, front shoulders respond best to strength based training (MH).
While smaller muscles like traps/medialβs/calves respond really well to the pump (SH).
For example chest, back, front shoulders respond best to strength based training (MH).
While smaller muscles like traps/medialβs/calves respond really well to the pump (SH).
Remember the golden rule; muscle is a by product of strength.
So we hit our strength standards (myofibril hypertrophy) at the start of the lift when we are fresh.
So we hit our strength standards (myofibril hypertrophy) at the start of the lift when we are fresh.
Then we move toward higher reps to tune in aesthetics + muscle health after the strength progress has been made.
Same you, but fastr.
fastr.teachable.com
fastr.teachable.com
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