Sarcoplasmic vs. Myofibrillar Hypertrophy

[@TheMovementSystem]

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[@sreg56]

Hey man, I just wanted to say thank you for all your videos. I figured I'd just post on your most recent upload, but I had been preparing for the CSCS (as a physical therapist) and some of the concepts and little things to know for the exam you provided in all your content greatly helped me pass the exam yesterday. It was almost like every time I couldn't grasp something you made it so much easier with visuals, etc. Your practice exams were spot on and extremely helpful as well, so just a big thank you from me and I'm sure many many others as well!

[@TheMovementSystem]

Congrats on passing Steve! I'm sure understanding program design and training adaptations to that level will help you in your clinical practice. Glad all the study resources were helpful for you!

[@lsporter88]

Very thorough and efficient explanation. Superb commentary.

[@vaskodikov6869]

Thank you for your videos, man! I just cannot believe how a channel with such a gold content and understandable explanations it is not yet very recognizable. I wish you all the best, keep going and I am sure a bright future is ahead! Great content!!!!

[@TheMovementSystem]

Thank you really appreciate that!

[@LadyThor]

Thanks for another quality video! Depending on how the studies were set up, I also wonder if familiarity with proper powerlifting technique or genetic differences in terms of morphology, insertion points, degrees of fiber pennation, etc. might also have come into play to some extent as confounding factors in looking at the relationship between muscle CSA and force output. A crossover study might be able to solve some of those questions, but I'd imagine that it would be quite difficult to perform in practice. But in any event, as you pointed out, the literature does seem quite conclusive that neuromuscular adaptations exclusive to lifting at higher intensities are critical in realizing maximum strength potential.

[@TheMovementSystem]

Yea definitely check out Greg Nuckols article that I linked in the description. He evaluated a lot of different research to write that article and it’s really good

[@LadyThor]

Thanks for linking the article; so much to dissect and ruminate over. I had read some of Greg Nuckols' pieces before, but hadn't come across that one. The general dearth of single-fiber studies is unfortunate and does keep genetic variations at the cellular level in the ring as a potential culprit that might partially account for the differences between bodybuilders and powerlifters, but it's good to see that the researchers could at least control for morphological, etc. factors via specific tension calculations. The implications of the research cited in the final addendum from Brad Schoenfeld et. al. are also pretty interesting to consider, and I will also have to read up more on lateral force transmission. The fact that a disparity was seen in dynamic force production but not isometric force production makes me wonder if force transfer through the extracellular matrix and/or the tendon at different levels of stretch might be coming into play in combination with the neuromuscular component. Ever deeper down the rabbit hole we go...

[@98230983290]

The discrepancy in body fat alone could account for that 1/3 discrepancy in force output. When you get super lean you tend towards volume training because your joints probably couldn't recover as well from heavier weights. As my bro-science study concluded: "at ~10% and below you got less cushion for the pushin'".

[@andrewtanczyk4009]

Doesn’t Sarcoplasmic hypotrophy help for muscle endurance more so that strength? While Myofibriller is solely responsible for power lifting and strength. Right?

[@herotastic1496]

May i ask you something if you happen to know it?.. I have a very weird "bodybuilding" journey and is difficult for me to explain it in details but the point is that I have some hypertrophy on my muscles since they have a decent size but they look and feel flabby...My abs are shown so I don't think I'm that high in bodyfat Do you believe that it might be genetics, stunt growth on my muscles or I don't train right? Thanks in advance! PS i used to train extremely hard but not smart in my adolescence and I wasn't eating a lot...Thus they hypothesis for the stunt in growth

[@guibovichchu1676]

Sarcoplasmic hypertrophy is flabby, myofibrillar hypertrophy is dense

[@andywilson8698]

Can sarcoplasmic training increase strength through better calcium release ???

[@pamulachristeena3357]

Thanks buddy❤️From india

[@TheMovementSystem]

Glad to help😀

[@Mati-mk5wd]

Great video

[@theriwen7863]

How did you come in to possession of the boring company fire extinguisher?

[@deanfornz8226]

Can a motor neuron get stronger? Or simply you can use more of them? ..

[@TehLuNaTiC]

can you give a training program example for the "ultimate" workout according dunno...the best way to train as a non enchanced athlete?

[@we_lift_you]

Best explanation ever❤️❤️👍👍

[@TheMovementSystem]

Thanks!

[@ellenchen8]

Thank you for this neat summary! May I know the doi for the study you mentioned on force differences between bodybuilder and powerlifter?

[@rndst6]

PRICELESS BRO!!!

[@hkdempiri3971]

For a skinny guy want to increase muscle which one is better?

[@we_lift_you]

Of course sarcoplasmic hypertrophy, but don't bother your mind with these informations and all what you have to do is train while aiming in each set to 8-12 repititions (the 12th rep should be really hard to do) And remember that building muscles happens while you are resting so sleep at least 8 hours and don't forget about your nutrition specially your protein intake (to know how much grams of protein you need perday just multiply your weight in kgs by 1.8 or 2 Example:if I'm 100kgs, I need daily about 180-200g protein

[@boxingchampion2469]

I would say a combination of both The best (for me at least) is to do reverse pyramids for example: Bench press 2 sets of 4-6 reps 2 sets of 8-10 and 2 sets of 12-15 And high frequency which means training 2-3 times a week every muscle group, try it out hope it helps!!

[@GuiltyBystander8]

It actually doesnt really matter, focus on PROGRESSIVE OVERLOAD (make sure to add reps or weight every single week), eat above your maintenance calories, get AT LEAST 8 hours of sleep per day. You will get fantastic gains.

[@liounique1177]

Both are optimal. Otherwise some smaller dude would simply put you down in terms of strength and it'd be shame you don't have equivalent strength for that size.

[@gabrielting]

If your starting out focus on the 5x5 this is for later on

[@d-vngwenya4043]

So what does this mean for sprinters , which would be dominant?

[@TypicallyUniqueOfficial]

Put a bodybuilder on a wave loaded peaking program and you get something like what Ronnie Coleman did. Powerlifters are just always used to lifting heavy loads, strength is a skill.

[@justdonis1891]

where is hyperplasia to make infinite satelites fibers?

[@lazur1]

GENETICS TRUMP PROTOCOL: Many youthful bodybuilders switch to powerlifting after they notice their bodybuilding exercises have increased their strength to a competitive level, but not their physique. Conversely, many young power-athletes switch to bodybuilding when their strength training develops a competitive physique more than strength.

[@ΓιώργοςΜυλωνάς-ρ6λ]

RM load % for myofibrillar hypertrophy?

[@nikolasdimopoulos5711]

Around 80%

[@realtruth1448]

80%-85% 5x5

[@devinferreira7252]

create video, its very informative.

[@TheMovementSystem]

Thanks!

[@kendigjl]

I'm 50 years old, and 273lbs. I want to get to be able to do more pullups. What style of hypetrophy should I be working on? My trainer says "3 sets of 10", but she's a bodybuilder, and I'm not sure if she's just stuck in that frame of mind or if there is actually more benefit to doing things the way she says. Today I broke the last set of each exercise down into 2 sets of 5 - so maybe that's a good way to get some myofibrillar hypertrophy?

[@Ken32329]

I think you don't have to worry about too much myofibrillar or sacroplasmic style of hypertrophy to work on. All you can do is practice more pull with more sets , and reps per set (e.g. today my maximum is to do 2 rep in one sets and I do 5sets (which mean 5x2) , the next time you tried 6x2 , 7x2, and after one to two week you might try whether you can do 3 reps in one set. You can also do some machine in the gym to strengthen your back muscles(e.g. cable row, pulldown machine) if you access to it.

[@chutneyferret3569]

You'd only be getting myofibrillar gains by maxing out your load between 1- 6 reps per set, the more sets the better- rest is good. If you can do 10 in one go you are moving into sarcoplasmic growth, which isn't actually bad, It comes about from anerobic (without air) exercise - when you 'feel the burn' your muscles are using more oxygen than they're being supplied which forces your body to recruit more volume to store oxygen so it doesn't run short "next time".. It's still useful especially if you start powerlifting after bodybuilding you would have more fibers to recruit. If you want myofibrillar gains you need your 6th rep to be your bodies limit, take a 2 - 4 min rest for 4 - 8 sets

[@sigmachadtrillioniare6372]

Pull ups also push your endurance

[@lazur1]

Age50/273lbs, 2 sets of 5 pullups? You're either a troll, or you're already doing GREAT.

[@PenguinCrayon269]

weigthed pullups

[@denisungurean2283]

what happens if a naturally bodybuilder go cutting on a low carb diet? isn t true that he lose al his sarcoplasmic volume, and what only remain is myofibrilar muscle?

[@geminix365]

Sarcoplasmic sucks, i prefer looking thin over puffy

[@ghad6799]

Yes, but since he was bodybuilding, he missed out on neuromuscular training.

[@illusion5042]

💛

[@Utsav_Thakur]

Ranveer Alabhadi

[@ashash5186]

Bla bla bla bla

[@skylermccloud6230]

Myofibrillar is better and more important because its how much muscle you actually have sarcoplasmic is only blood and glycogen going to the muscle and has no relevence to how kuch muscle you have ir wjat you can lift it just gives you a pump. Focus on 80-85% rep max and 4-6 people focusing on high reps and sarcoplasmic is what keads to failure and plaetues cause you cant get stronger and bigger forever with just the pump learned this from mike mathews and for me its working