Hearing about this stuff from a long time like train in 8-15 rep range it gives you a more Inflated and a more fuller muscle than training in 6-10 rep range.
Is that for real ?
Yes, sarcoplasmic hypertrophy is a real thing.
But, it’s transient (quickly gained, quickly lost) and it isn’t actually muscle gain.
Sarcoplasmic hypertrophy is simply an increase in the storage of energy inside the muscle cells (muscle fibers). Specifically, it is an increase in the storage of ATP, phosphagens and glycogen.
It is an adaptation to a type of training that requires a higher level of energy. For example, when you do very high reps. 8-12 is too low to cause that adaptation, even 15 is low-ish for that purpose. I’m talking more in the range of 20-40+ reps, either as a single set or superset/giant set.
Basically, the body will adapt to become better at that you ask it to do. If what you ask it to do requires a lot of fuel in a short amount of time, you’ll increase the storage of fuel.
As I said, this is transient or short-lasting: if you stop training this way (higher reps) you’ll quickly lose the added “size” because the body doesn’t see the greater energy storage as a necessity.
Also, if you are in a caloric deficit or consume low carbs, you will lose a lot of the sarcoplasmic hypertrophy. That is one of the reasons why people think that they lose muscle when they go on a fat loss phase… they are really losing the sarcoplasmic gains (which is stored energy) because, by being in a deficit, they don’t have enough energy to store.
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I appreciate your time coach.
Couldn’t have asked for a better reply than that.
I think it’s a nice way to end your workouts with a 40+ rep set and make your muscles look a bit fuller.
Thanks CT