Optimal Hypertrophy

Size equals strength right? If we get bigger then we are gaining cross sectional area, which is a foundation for strength development aren’t we? Yes and no.

It is very true that increasing the amount of contractile tissue, you will have a greater potential for strength development. But when you gain mass, muscle tissue isn’t the only substance that has ability to grow.

Two types of Hypertrophy

Sarcoplasmic: the volume of sarcoplasmic fluid in the muscle cell increases.

Myofibril: The increase contractile proteins, increase of sarcomeres in series etc…

Any type of hypertrophy is individualized but should never come at the expense of performance. If added mass is essential for an individual, then a balance between both types is optimal. If athlete is already at desired weight or size then any hypertrophy that would be developed should be that of contractile proteins. Lets take a look at the variables that come into play when looking to develop these qualities.

STRESS

Mechanical: Any method that challenges High force or High Acceleration. Goal is to utilize high threshold recruitment (size principle).

Methods: Powerlifting and weightlifting (Olympic)

→Preference for increased size of type II fibers. Heavy eccentrics allow for most muscular damage and highest mechanical stress so don’t limit yourself concentrically.
→Max effort methods offer percentages that yield increase size of high threshold motor units.
→Dynamic lifts will allow you to activate very high threshold MU’s which can be utilized in subsequent strength training.

Metabolic: Methods that induce a local fatigue that will stress aerobic enzymes and substrate causing a reduction as an acute adaptation. During recovery a surplus will be produced as a long term adaptation causing increased size of sarcoplasmic material.

Methods: Bodybuilding, HIT

→Inducing as much fatigue to the muscle is a must. As Zatsiorski would say, if it is not fatigued it was not trained (will not grow).
→Repetition method as seen in Westside Barbell.
→ Timed sets or high intensity training will induce as much metabolic stress with short rest periods. This leads to a beneficial increase in muscle building hormones

As you can see, there are benefits to a variety of methods. It all comes down to what the individual needs. Some athletes fiber composition my lead them to develop hypertrophy better with some methods rather than others. A great way to tell whether or not the size you are adding is beneficial is relative strength.