ONE IDEA

Not all muscle growth is created equal.

THE WHY

Muscle hypertrophy, which refers to increases in muscle size, has various underlying mechanisms. One fundamental distinction is the difference between sarcoplasmic hypertrophy (i.e., increased volume of sarcoplasm) and myofibrillar hypertrophy (i.e., increased myofibrillar density). Sarcoplasmic hypertrophy, also known as the “muscle pump,” has very little application to the expression of strength and sport performance outcomes. In contrast, myofibrillar hypertrophy has direct application to the application of strength (Zatsiorsky & Kraemer, 1995).

MY THOUGHTS/ PRACTICAL APPLICATIONS

Lift heavy shit. In my opinion, this debate is all about lifting heavy shit. If you want your muscle growth to translate into improved strength and improved speed/power/etc, you must spend sufficient time under heavy weights to induce myofibrillar hypertrophy. You typically lift less weight than you normally would during max strength periods, but the intensity must be present.

INSPIRATIONAL QUOTE

“Nothing stops the man who desires to achieve. Every obstacle is simply a course to develop his achievement muscle. It’s a strengthening of his powers of accomplishment.”

– Thomas Carlyle

Reference:

Zatsiorsky, V. M., & Kraemer, W. J. (2006). Science and practice of strength training. Champaign, IL: Human Kinetics.