I’ve heard that the two types of hypertrophy are myofibrillar hypertrophy and sarcoplasmic hypertrophy. I think myofibrillar hypertrophy provides greater strength and less size, while sarcoplasmic hypertrophy causes an increase in mitochondria and strength endurance (I think). I have three questions about hypertrophy.
Is there a point after which myofibrillar hypertrophy cannot occur without sarcoplasmic hypertrophy since there aren’t enough mitochondria present to support more strength?
If I sprint and am not a powerlifter looking to build massive amounts of strength, is the answer to the above question even relevant to me?
Is the point of sarcoplasmic hypertrophy to build speed endurance? Is this why John Smith always said that at the end of the race you have to depend on your strength from the weight room?
Answer to number 3: I will probably get flame for this but I think 8-12 reps can help in the speed endurance department, remember the key word was help…
I have sprinted for a while but am just starting to do weights. I realize lower reps would benefit my power while higher reps, like 8-12, would work for endurance like you said. However, if I am just starting to do weights, should I use specific sets for power and endurance or should I go for a medium rep range where I get an even amount of strength and endurance hypertrophy with each set? Will it make a difference?
You may be right, I am mainly speaking for the athletes I work with including myself. You must remember that 6reps is still a strength building rep number. Most of your poweful athletes won’t be capable of lifting enough load at 8-10 reps to increase strength levels.
We did some APRE style lifts last summer with weights that were lifted for over 6 reps, often around 8-12 reps on bench for maximum reps. The result was that people’s strength levels shot through the roof. I also had a roommate who had a 415 lbs. bench that was built primarily through 3x10 work with the heaviest weight possible.
I don’t really subscribe to the myofibrillar vs. sarcoplasmic debate, muscle is muscle.
Cmon twhite you are listing odd examples, you guys performed APRE for a short period of time and it probably shock the system which caused a strength increase etc etc. Your other example, you will always have freaks who were born to bench or sprint etc etc, similar to athletes in the HIT program who can still bench 400lbs or squat 600lbs… Generally speaking 3-6 reps are best at developing strength and 8-12 at developing lean muscle mass.
We performed it for a good portion of the summer, not just an isolated strength cycle. The point is that I believe that one can build more than enough strength, as to never have it be a limiting factor in performance, through lifting exclusively in the 6-10 rep range. This is not to say that I don’t personally lift in the 3-6 rep range but rather that rep ranges are not some magic formula in which one ceases to build strength or the proper type of muscle (sarcoplasmic vs. myofibrillar) by lifting 8 reps instead of 5.
We have been debating about this issue for the past year or so and I still feel the same. You can get the organism stronger by using any rep number, if you perform 2x15 and add weight to the bar each week your strength levels will increase but to build optimum strength levels you need reps in the 3-6 range.
I think we are in agreement except for the fact that I would say that reps in the 3-6 range promote maximum strength, not necessarily optimum strength.
I run the 100 and want to do the 200 as well. My upright running is my strongpoint but I am usually unable to move quickly in my drive phase or maintain it for 30-35 meters. I always end up falling behind the others at the start of the race and have to catch up to them later. I was going to start doing more weights since they are one of the best ways to improve starts.
Lifting in any rep range will produce gains in strength and hypertrophy, but to what degree. Tamfb is correct in that rep ranges from 2-6, as long as you are fairly close to failure, will produce primarily strength with some hypertrophy, while 6-12 will produce less strength but more hypertrophy. Rep ranges in the grey area, 5-7, are a good compromise, especially for younger lifters. As far as endurance, we never look for that in the gym, but prefer to use sleds, hills and the track for that purpose.
