Sarcoplasmic Hypertrophy

Sarcoplasmic Hypertrophy: All You Need to Know

Sarcoplasmic hypertrophy is defined as an increase in the volume of sarcoplasmic fluid in a muscle cells. Furthermore, sarcoplasm is the fluid and energy resource that surrounds myofibrils in your muscles. This fluid contains Adenosine Triphosphate (ATP), glycogen, creatine phosphate, and water.

Most bodybuilders focus on sarcoplasmic hypertrophy when maximizing their muscle size. With this type of hypertrophy, muscles adapt to endure more extended periods with less need for maximum strength and speed in shorter durations. This facilitates an increase in the muscle volume without the growth of muscle fibers, leading to less workable mass and a decrease in comparable strength.

Theories of Muscle Growth

According to scientists, there are two main theories proposed for muscle fiber growth. The two approaches are sarcoplasmic hypertrophy and myofibrillar hypertrophy

In sarcoplasmic hypertrophy, muscle growth is associated with the enlargement of the cytoplasm of the muscle (sarcoplasm) within the muscle fibers. This means that sarcoplasm increases at a faster rate than the myofibril growth and multiplication.

Besides, this theory explains why bodybuilders are bigger than powerlifters and weightlifters but still lift lighter weights. Essentially, sarcoplasmic hypertrophy is an artificial muscle growth whereby you are training your muscles for an increase in their visual size by expanding the amount of fluid they can hold. The density of the muscle fibers will remain the same.

The second theory, which is called myofibrillar hypertrophy, explains that muscle growth is accomplished through the development and multiplication of myofibrils within the muscle fibers. In layman’s language, myofibrillar hypertrophy implies that the sarcoplasm expands at the same rate as the myofibrils grow and multiply. For example, if myofibrils occupy 80 percent of the space inside the muscle fiber before and the sarcoplasm occupies 20 percent of the area within the muscle fiber, then the portion will be maintained. Myofibrils are the “motors” of muscle fibers, which are formed from contractile proteins that enable contraction of muscle fibers.

How to Train for Sarcoplasmic Hypertrophy

Workout supplements can come in handy during your training routine. You can choose from a wide range of products available at to help complement your exercise regimen. Remember, steroids and other workout products should not be a substitute for your meals.

The main point of emphasis in this training is volume. Ensure that you perform exercises that are high volume with short recovery periods of about 60 seconds or less. Moreover, reps of the activities should range between 10 and 15, and sets should be within 3 to 4 counts.

Sarcoplasmic hypertrophy training will have quick recovery periods for the muscles, and the exercises do not strain the central nervous system. In your workout program, aim to exercise different muscle groups at least twice per week and emphasize an upper/lower split or push/pull/legs combination.

Increased Muscle Growth

Through training and consistency, both myofibrillar hypertrophy and sarcoplasmic hypertrophy will result in the growth and development of muscular tissues. Moderate reps and strength training can increase your muscle size and strength. On the other hand, higher reps allow for better nutrient transfer to muscle cells and improved functional muscle tissue capacity, which boosts your power.

Minimizes the Chances of Injury

During either type of hypertrophy training, muscular functioning is enhanced through improved motor learning and aerobic and anaerobic activities. This prevents the constant occurrence of muscle tears and other muscle-related injuries.

Leave a Reply