Optimizing Sarcoplasmic Hypertrophy

Today we are talking briefly on what is and how to optimize sarcoplasmic hypertrophy. My hopes are to educate you on what it is and why it is important for shaping your physique!

What is sarcoplasmic hypertrophy?

“Sarcoplasmic” refers to the sarcoplasm, or fluid, inside your cells; whereas, “hypertrophy” refers to increase in muscle SIZE. Put those two together you get an increase in muscle size due to an influx or increase in sarcoplasm in the muscle. In short, sarcoplasmic hypertrophy is the perfect way to make a muscle appear fuller and increase in SIZE; Imagine a balloon filling up with water, expanding the diameter in the process. The balloon resembles your muscle and the water conveys how the sarcoplasmic fluid causes it to swell.

Another form of hypertrophy, called “myofibrillar hypertrophy” focuses on muscle STRENGTH – but we will talk about this in another article later on.

Scientifically speaking, sarcoplasmic hypertrophy doesn’t in itself have a functional mechanism – the muscle doesn’t gain strength or fibers to recruit, only fluid that makes it appear larger. Keep in mind there will be some cross-over in muscle fiber stimulation even during sarcoplasmic specific training - as a result, you still get an increase in performance and strength, just not as much as if you were training specifically for strength.

Optimizing sarcoplasmic hypertrophy is a key part of any bodybuilder’s physique and I personally feel many people do not exploit the potential that exists in training to achieve this effect. Let’s break down how YOU can achieve sarcoplasmic hypertrophy and increase your muscular SIZE.

How do you maximize this training style?

Sarcoplasmic hypertrophy occurs in training that focuses on higher repetition ranges (such as 8-12 and higher). When you are training and squeezing the muscle, forcing it to work, there is cellular swelling caused by an increase in sarcoplasmic fluid within the muscle itself.

Whilst there will be sarcoplasmic stimulation within the more traditional rep ranges (8-12), you shouldn't stop there. Just look at the difference in the pump you experience and swelling of the trained muscle when you take longer breaks vs explosive shorter rest. There is a big difference, over time that adds up in the form of faster growth! 

I hope you enjoyed my quick share with you all, and if there is a bit of information that you do not understand I recommend re-reading, and of course if you have any questions feel free to ask in the comments below. Don’t forget to follow me on Instagram @overkill_actual and listen to my podcast HERE for more thrilly dilly anabolic gains!!


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