Myofibrillar and Sarcoplasmic Hypertrophy...

[Soldier]

Get stronger on big compound lifts. If you have more time and energy after doing what you have to do to build your compound lifts, then do some isolation work to get all the individual muscles. If you have extra time after that, then finish with high rep stuff (epsecially on the shoulders and legs) to get a huge pump.

The mistake people make is leaving out the very first thing, building the compound lifts. Once you get nice and strong, then you can reasses your training and, if you so choose, shift your focus to hypertrophy.

5 rep sets are very good. Personally, I stick to 3 or less usually, because it lets me push the percentages even higher. That can take it's toll on your body though.

People don't seem to realize that the best bodybuilders in the world still try to build their numbers on compound lifts, even though on the surface it seems like these numbers have nothing to do with their end goals.

[Off Road]

If you take your bench from 100 lbs for 12 reps, and raise it to 200 lbs for 12 reps, you've gotten stronger and built muscle.

If you take your bench from 150 lbs for 5 reps, and raise it to 250 lbs for 5 reps, you've gotten stronger and built muscle.

You see, the number of reps used make less difference than raising the weight you use for those reps. That's progression and it is the single most important factor in getting bigger and stronger. Quit stressing over the stuff that means less and concentrate on the stuff that means more; that's the secret to success.

[Trevor Ross]

Myofibrillar and Sarcoplasmic Hypertrophy....I got a simple answer to that. Who f***ing cares? Just lift heavy and eat.

[5kgLifter]

Originally Posted by LindenGarcia18

So just to clarify, i'm not going to build any "fake" muscle, if that even exists, cos somehow I dont think id be very motivated if that were the case. :L

Nope! BBers, tend to go for looks but they all lift heavy (heavy being relative to each individual, of course), indicating useful muscle mass.

[sleepingdog]

Strong is the new shredded. Wait. Strong has always been the new shredded. Which means stong>shredded? Oh well. Drink milk. Eat food. Move heavy stuff. Win.

[dossas]

I, personally, enjoy working in various rep ranges. There are people who can squat 1000 lbs for 1 rep...it might take me three reps...or someone else 10 reps. In the end who really cares - we all moved 1000 lbs. Ultimately, I try to get better (be that by adding weight, or by adding reps) at the compound lifts. Please correct me if I'm wrong, but doesn't sarcoplasmic hypertrophy increase the cross sectional area of the muscle, which, in turn, also increases the ability of the muscle to generate force? For myself it's all good - I want to be as strong as I can be for 3-5 reps, as well as have the endurance to lift reasonably heavy weights for 8-10 reps. Hell, once in a while why not pump that sumbitch up with a 20 rep set. Just my $.02.

[CZERWIEC]

Trevor got it pick heavy stuff up, when its not heavy anymore find heavier stuff. I really think the old time guys had it, nothing fancy an they're still stronger than most atheltes of today.