Becoming aware of how your muscles develop in size is very important to creating an effective workout. Lots of people are not aware that two different type of muscle growth exist. Sarcoplasmic Hypertrophy is the first kind of muscle growth. Myofibrillar Hypertrophy is the other way a muscle increases in size.
Here is a definition of Sarcoplasmic Hypertrophy
Here is a definition of Myofibrillar Hypertrophy
Instructions on ways to improve the amount of sarcoplasm (fluid) inside muscles:
Do between 6 and 15 reps. The more reps you do, the more fluid that builds up inside the cells. In addition, you want to lift weights so that the muscles get tired. Do not have a long rest period after reps and sets. You will want every set to be more difficult than the last one.
Instructions on ways to build muscle fibers as you work out
Myofibrillar muscle growth tends to occur when the number of reps is low, and the amount of muscle tension is high. You do not want the muscle to tire. Take longer rests after sets to make sure you are able to raise the most weight you can during each set. You do not want to be extremely tired, but you do want the tension to be extreme.
Here are errors a lot of people make when trying to achieve muscle growth
The majority of lifters perform a variety of rep ranges throughout one workout. Often, people begin working with 15 reps and go down to 2 or 3 reps all in one workout session. This tactic presents an issue because the body is not able to reach its maximum ability with a workout like this. An improved workout would include 2 or 3 months of 6 to 15 reps followed by 2 to 3 months of 2 to 5 reps.
Doing 5 reps is going to benefit you the most
In order to attain some sarcoplasmic muscle growth and some myofibrillar muscle growth at the same time, doing 5 reps will provide you the most benefit. You aren't going to see rapid muscle growth doing this; however you will get dense muscles without having to follow a complicated plan.
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