Is it possible...

S

slowgrower

New Member
Is it possible to do multiple forms of hypertrophy in the same workout? I refer specifically to sarcoplasmic and myofibrillar hypertrophy.

From what I've read, sarcoplasmic is induced by the 8-12 rep range, while myofibrillar is induced by a lower rep range (3-6).

Is it possible to induce both in the same workout using multiple rep ranges, or will myofibrillar be diminished due to muscles tiring in the first set of sarcoplasmic?

Just curious!
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What you have read is a myth.

Myofibrillar hypertrophy will occur with any heavy loading, (provided work output and strain are sufficient), from 1 rm to 15 rm and higher. Sarcoplasmic hypertrophy is not nearly as important and there is no need to worry about it.
 
The book "Super Training" is probably the best known source for the belief. Siff and Verhkoshanski (sp?) wrote it.
 
Apparently some well-regarded folks are repeating this stuff, as Rippetoe's Starting Strength book also has a table with this kind of information in it (pg. 200 in my edition).  Unfortunately, he does not provide a citation.
 
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