Sarcoplasmic vs Hypertrophy Myofibrillar Hypertrophy training

parc

Just joined a gym recently.

However, I just had my thoughts on training reversed. I would like to gain lean muscle, for playing sports. I know sarcoplasmic training is for gaining bulk and myofibrillar is for gaining dense muscle (but not bulk).

I'd like to go the myofibrillar route mostly and I thought this entailed doing lots of reps with medium weights but apparently this is wrong?

To build dense, lean muscle apparently you have to do very short reps with heavy weigths, right? Can anyone give me a bit more info on this? Also is a whey protein supplement essential for this? Thanks

Barry.Oglesby

You're overthinking. Most size gains (actually almost all size gains) are sarcoplasmic in nature.

What stage are you at? Have you used resistance training before?

Hanley

Barry.Oglesby wrote: »

You're overthinking. Most size gains (actually almost all size gains) are sarcoplasmic in nature.

What stage are you at? Have you used resistance training before?

This. It's a noble pursuit, but not something you need to worry about.

Just get stronger and eat right. Simples

parc

Yep I do resistance training. I'm in pretty good shape but want to take it up a notch now.

I've read that the best combination is myofibrillar with a little sarcoplasmic thrown in. So what would you recommend for lean muscle growth with definition?

Low reps (5-8) - Heavy weights
Higher reps (12-15) - Less heavy weights

Hanley

parc wrote: »

Yep I do resistance training. I'm in pretty good shape but want to take it up a notch now.

I've read that the best combination is myofibrillar with a little sarcoplasmic thrown in. So what would you recommend for lean muscle growth with definition?

Low reps (5-8) - Heavy weights
Higher reps (12-15) - Less heavy weights

What do you squat, bench and deadlift? How many push ups and pull ups can you do unbroken? And what weight and height are you?

Barry.Oglesby

parc wrote: »

Yep I do resistance training. I'm in pretty good shape but want to take it up a notch now.

I've read that the best combination is myofibrillar with a little sarcoplasmic thrown in. So what would you recommend for lean muscle growth with definition?

Well, it's not a menu first of all. I'll have some sarcoplasmic growth on a poppy seed bagel with a little squirt of myo... c'mon!

This is a fairly pointless conversation as this just simply isn't the way it works. Start out with your current stats.

Mellor

parc wrote: »

Just joined a gym recently.

However, I just had my thoughts on training reversed. I would like to gain lean muscle, for playing sports. I know sarcoplasmic training is for gaining bulk and myofibrillar is for gaining dense muscle (but not bulk).

I'd like to go the myofibrillar route mostly and I thought this entailed doing lots of reps with medium weights but apparently this is wrong?

To build dense, lean muscle apparently you have to do very short reps with heavy weigths, right? Can anyone give me a bit more info on this? Also is a whey protein supplement essential for this? Thanks

As the guys above said you are over complicating it.
Basically,
Sarcoplasmic hypertrophy is size/mass gaining
Myofibrillar is strength gaining. Talking bout "lean, dense muscle' was only confusing you.

Low reps (1-5) and high intensity is better for strength, higher reps (8-12 range) builds size. You don't really ever have either in isolation..

Post stats and people can give more specific advice. But tbh, I'd say its going to still be;

Hanley wrote:

Just get stronger and eat right. Simples

Brian?

Hanley wrote: »

Just get stronger and eat right. Simples

This.

Any decent program should be a mix of low rep (1-5) and high rep (8-12). If you're only starting out, you're waaaaaaay over thinking the whole thing.