This checklist will help you to do just that by providing you with all of the information we saw in the full ebook, condensed into some simple steps and points that you can follow…
Types of Hypertrophy
There are two types of hypertrophy according to many thinkers on the subject matter. These are:
Myofibrillar hypertrophy means that the muscle fibers are tearing as a result of intense exercise, which in turn encourages the body to repair them with amino acids subsequently. This allows those fibers to grow back stronger and thicker, thereby making the mus-cles themselves stronger and thicker.
Sarcoplasmic hypertrophy on the other hand involves increasing the sarcoplasm in the muscles to increase muscle endurance.
So how do you train each?
To train for sarcoplasmic hypertrophy you train using longer sets with more repetitions and you use lighter weights
To train for myofibrillar hypertrophy you train with heavier weights and use this for fewer repetitions
There are also some additional techniques and methods you can take into account. For example:
You can create a better ‘mind muscle connection’ by training with heavier weights and by concentrating more on the muscle during training to really feel the contraction.
You can also do the same thing by using ‘overcoming iso-metrics’
The type of training you use will affect which muscle fibers the body recruits. You have two types:
Fast twitch muscle fiber – for explosive movements and bursts of energy
Slow twitch muscle fiber – for continuous exercises and mul-tiple repetitions
Heavier training recruits more fast twitch fiber, so too does faster training
Tension under stretch using eccentric isometrics is another way to cause more microtears and muscle damage
Sarcoplasmic hypertrophy involves maximum ‘metabolic stress’ achieved through the longest ‘time under tension’.
Your objective then is to choose whether you want to train more for size or more for power and then to use the appro-priate training.
What’s also useful here though, is to recognize that different body types respond to different types of training. You might have a higher density of slow twitch muscle fiber for in-stance, or you might have a slow metabolism.