{"id":7804,"date":"2019-02-01T07:01:35","date_gmt":"2019-02-01T15:01:35","guid":{"rendered":"http:\/\/hackingvitality.org\/?p=1403"},"modified":"2019-02-01T07:01:35","modified_gmt":"2019-02-01T15:01:35","slug":"building-muslce-hypertrophy-vs-strength","status":"publish","type":"post","link":"https:\/\/fghdesign.com\/mmf\/building-muslce-hypertrophy-vs-strength\/","title":{"rendered":"Building Muscle: Hypertrophy vs Strength and How to Have Both"},"content":{"rendered":"\n

When it comes to lifting weights, you may be asking what is the difference between hypertrophy (growth) and strength training.  Or how do you train for both size and strength?  Maybe you want to know how to increase strength but not the size or vice versa.  These are really good questions and mean that you don’t want to waste your time at the gym.  First, let’s look at how muscles grow: Hypertrophy.<\/p>\n\n\n\n

Sarcoplasmic Hypertrophy vs Myofibrillar Hypertrophy<\/h2>\n\n\n\n

There are two main types of muscle hypertrophy they are Sarcoplasmic Hypertrophy and Myofibrillar Hypertrophy.<\/p>\n\n\n\n

Sarcoplasmic Hypertrophy (Growing Muscle Size)<\/h3>\n\n\n\n

Sarcoplasmic Hypertrophy increases the size of your skeletal muscle fibers without any noticeable increase in strength.  Specifically, the sarcoplasmic fluid, which can be mostly glycogen, in the muscle increases making the muscle larger. Sarcoplasmic Hypertrophy training can be \u201ccosmetic,” such as in bodybuilding.  Although many athletes also want to increase the size of their muscles, such as linemen in football.  Increasing your muscles’ glycogen can also increase muscle endurance since glycogen is the energy your muscles use.<\/p>\n\n\n\n

\"Skeletal<\/figure>\n\n\n\n

Myofibrillar Hypertrophy (Building Muscle Strength)<\/h3>\n\n\n\n

Myofibrillar Hypertrophy increases the size of your skeletal muscle fibers as well but by adding sarcomeres, the contractile elements of your muscles.  You may be like many people who go to the gym and are performing workouts designed for Sarcoplasmic Hypertrophy but really are looking to get stronger.  Unfortunately, if this is you, you are likely disappointed with your strength gains.  Scientifically there are still some mysteries about how your muscles increase strength.  Fortunately, even though the mechanism isn’t completely understood, how to activate strength gains is well-documented and repeatable.<\/p>\n\n\n\n

Bodybuilding and Powerlifting<\/h4>\n\n\n\n

Looking at the far ends of the spectrum for weightlifting you have bodybuilding and powerlifting.  If your goal is to win some bodybuilding competition, you know you are judged on the way you look, not by how much weight you can lift.  In contrast, if you are working to win a powerlifting competition you win by how much weight you can lift regardless of how you look.  But in both cases, you would want to perform workouts that focus on both size and strength.<\/p>\n\n\n\n

Reps for Strength Training and Body Building Explained<\/h4>\n\n\n
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