Tuesday, January 26, 2021
  • Home
  • Deals
  • Advertising
  • Contact Us
Bodybuilding, Fitness, CrossFit, Strongman and Powerlifting
  • Mr. OlympiaHOT
  • Workouts
    • All
    • Arms
    • Back
    • Cardio
    • Chest
    • Core
    • Legs
    • Workout Plans
    How to Avoid Hip Pain

    13 Ways to Avoid Hip Pain in The Gym

    Calisthenics Training

    Calisthenics Training: A Beginner’s Guide

    Metcon Exercises and Workouts:

    Fun and Effective Metcon Exercises and Workouts for Big Guys

  • Nutrition
    • All
    • Essential Nutrients
    • Nutrition Tips
    Ronnie Coleman

    What Did Ronnie Coleman Eat in His Prime?

    Healthiest Ways To Eat Eggs

    Eggcellent Nutrition Tips: Healthiest Ways To Eat Eggs

    Break Through Keto Plateau

    How To Break Through Keto Plateau and Achieve New Fat Loss

  • Training
  • Exercises
    • All
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    Bent-Over Two-Arm Dumbbell Row Guide and Videos

    Bent-Over Two-Arm Dumbbell Row Guide and Videos

    Kroc Rows Vs Pendlay Rows

    Kroc Rows Vs. Pendlay Rows – Which One Is Best?

    Dumbbell Lying Pronation

    Dumbbell Lying Pronation Exercise Guide and Videos

    Side Delt Exercises

    Best Side Delt Exercises for Broader, More Powerful Shoulders

    Dumbbell Lying Rear Lateral Raise

    Dumbbell Lying Rear Lateral Raise Exercise Guide and Videos

    Long Head Triceps Exercises

    The Best Long Head Triceps Exercises for Thicker, Stronger Arms

    Dumbbell Lying Triceps Extension

    How To Do The Dumbbell Lying Triceps Extension

    Box Jump Exercise Guide

    Box Jump Exercise Guide – Muscles Worked, How-to, Tips, and Variations

    Dumbbell Iron Cross Exercise

    Dumbbell Iron Cross Exercise Guide and Videos

  • Food FactsTrending
  • News
    • Deals
    • Videos
    • Bodybuilding
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
  • Reviews
    • All
    • Lifting Gear & Accessories
    • Supplements
    Pre Workouts Without Creatine

    12 Best Pre-Workouts Without Creatine For 2021

    Powerlifting Singlet

    Powerlifting Singlets: All You Need To Know (Reviewed)

    Best Workout Shoes

    16 Best Workout Shoes For Better Performance in 2021

    Trending Tags

    • Ample
    • pre-workout
    • Meal Replacement
    • Pre-Kaged
No Result
View All Result
Fitness Volt: Bodybuilding, Fitness, CrossFit, Strongman and Powerlifting
  • Mr. OlympiaHOT
  • Workouts
    • All
    • Arms
    • Back
    • Cardio
    • Chest
    • Core
    • Legs
    • Workout Plans
    How to Avoid Hip Pain

    13 Ways to Avoid Hip Pain in The Gym

    Calisthenics Training

    Calisthenics Training: A Beginner’s Guide

    Metcon Exercises and Workouts:

    Fun and Effective Metcon Exercises and Workouts for Big Guys

  • Nutrition
    • All
    • Essential Nutrients
    • Nutrition Tips
    Ronnie Coleman

    What Did Ronnie Coleman Eat in His Prime?

    Healthiest Ways To Eat Eggs

    Eggcellent Nutrition Tips: Healthiest Ways To Eat Eggs

    Break Through Keto Plateau

    How To Break Through Keto Plateau and Achieve New Fat Loss

  • Training
  • Exercises
    • All
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    Bent-Over Two-Arm Dumbbell Row Guide and Videos

    Bent-Over Two-Arm Dumbbell Row Guide and Videos

    Kroc Rows Vs Pendlay Rows

    Kroc Rows Vs. Pendlay Rows – Which One Is Best?

    Dumbbell Lying Pronation

    Dumbbell Lying Pronation Exercise Guide and Videos

    Side Delt Exercises

    Best Side Delt Exercises for Broader, More Powerful Shoulders

    Dumbbell Lying Rear Lateral Raise

    Dumbbell Lying Rear Lateral Raise Exercise Guide and Videos

    Long Head Triceps Exercises

    The Best Long Head Triceps Exercises for Thicker, Stronger Arms

    Dumbbell Lying Triceps Extension

    How To Do The Dumbbell Lying Triceps Extension

    Box Jump Exercise Guide

    Box Jump Exercise Guide – Muscles Worked, How-to, Tips, and Variations

    Dumbbell Iron Cross Exercise

    Dumbbell Iron Cross Exercise Guide and Videos

  • Food FactsTrending
  • News
    • Deals
    • Videos
    • Bodybuilding
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
  • Reviews
    • All
    • Lifting Gear & Accessories
    • Supplements
    Pre Workouts Without Creatine

    12 Best Pre-Workouts Without Creatine For 2021

    Powerlifting Singlet

    Powerlifting Singlets: All You Need To Know (Reviewed)

    Best Workout Shoes

    16 Best Workout Shoes For Better Performance in 2021

    Trending Tags

    • Ample
    • pre-workout
    • Meal Replacement
    • Pre-Kaged
No Result
View All Result
Bodybuilding, Fitness, CrossFit, Strongman and Powerlifting
No Result
View All Result
Home Muscle-Building

Get Bigger And Harder: Density Training

Justin RobertsonbyJustin Robertson
March 7, 2018
Get Bigger And Harder: Density Training
  • 438shares
  • Facebook
  • Twitter
  • Reddit
  • Flipboard
  • LinkedIn
  • WhatsApp
  • Telegram
  • Messenger

I’ve written extensively on the methods that are optimal for building muscle. From sarcoplasmic hypertrophy, the ideal number of reps to grow muscle mass, or the best training frequency to use for optimal mass gains, I’ve covered a lot of what it is that you need to do to get those muscles bigger. What about getting those muscles harder? This involves myofibrillar hypertrophy, and that is achieved by an entirely different method of training, and one that I have incorporated with great success when used with constant tension training.

The difference between sarcoplasmic hypertrophy and myofibrillar hypertrophy is often visible to the naked eye, in a manner of speaking that is. You know those great big guys you see in the gym that don’t lift great big weights? Or conversely, that smaller guy you see who pounds out reps with just as much weight as the big guy but is literally half his size?

Of course, genetics, bone length, tendon strength and a host of other factors come into play, but a large part of the answer lies in the type of muscle growth that the two have achieved.

The biggest guys, including professional bodybuilders, often train largely for sarcoplasmic hypertrophy, whereas the smaller guys with more functional strength usually train for myofibrillar hypertrophy. Not necessarily on purpose, but because each of these individuals adheres to the rep range that will best allow them to achieve their goals. In the case of the bodybuilder, the standard 8 to 12 repetitions per set is the most often prescribed regimen, and the athlete looking to build muscle strength would train most often in the lower rep range.

Now don’t misunderstand where I’m going with this. I undertook myofibrillar hypertrophy training in conjunction with sarcoplasmic hypertrophy and used both methods with constant tension training to reap the largest benefit. Just because the most mass can be gained with one method does not mean that the other method should be ignored as is so often the case. As a muscle grows stronger and more dense, it becomes larger, so if building muscle is the goal, both methods need to be employed.

Although I’ve covered it in more detail elsewhere, a little context on sarcoplasmic hypertrophy is needed for this to make sense. This type of muscle-building is an increase in the volume of the non-contractile muscle cell fluid, known as sarcoplasm. This fluid accounts for 25-30% of the muscle’s size. Although the cross-sectional area of the muscle increases, the density of muscle fibers per unit area decreases, and there is no increase in muscular strength. This type of hypertrophy, as mentioned above, is mainly a result of high rep, bodybuilder training. The type of training needed to grow the type IIA fibers, which includes all of the non-contractile components of the muscle such as sarcoplasm volume, as well as capillary density and mitochondria proliferation, is not explosive, low rep training that builds muscle fibers, but higher repetition training.

Myofibrillar hypertrophy, on the other hand, is an enlargement of the muscle fiber as it gains more myofibrils, which contract and generate tension in the muscle. With this type of hypertrophy, the area density of myofibrils increases and there is a significantly greater ability to exert muscular strength. This type of hypertrophy is best accomplished by training with heavy weights for low reps. To build maximum muscle mass it is equally important to incorporate maximal strength training methods in the 1 to 5 rep range, which train the part of the muscle responsible for these explosive contractions, into our routines.

Repetitions in the 1-5 rep range, using 85 to 100% of our 1 rep max, also have the added benefit of training the nervous system. This benefit is often an overlooked component of building a training program. Some of the many benefits of training the nervous system are an increased neural drive to the muscle, increased synchronization of motor units, increased activation of the contractile apparatus, and decreased inhibition by the protective mechanisms of the muscle (golgi tendon organ). These training methods also hypertrophy the pure fast twitch fibers – the high-threshold, Type IIB fibers. Incorporating these training methods into your routine at the right time will undoubtedly improve your muscle’s ability to generate more force and contract maximally during any lift.

What does this all mean for someone who is trying to build more muscle mass?

The stronger your muscles become, the increased neural drive and the ability to generate more force will all add up to denser muscles and the ability to build even more sarcoplasmic volume, thereby increasing the size of your muscle by both methods and doing so most effectively. If your goal is to get big and hard, then using all of the available tools just makes sense, doesn’t it?

Happy Lifting!

For the latest news and updates please follow us on Instagram, Facebook and Twitter.
  • 438shares
  • Facebook
  • Twitter
  • Reddit
  • Flipboard
  • LinkedIn
  • WhatsApp
  • Telegram
  • Messenger

Join our list

Subscribe to our mailing list and get interesting stuff and updates to your email inbox.

Thank you for subscribing.

Something went wrong.

We respect your privacy and take protecting it seriously

Categories: Muscle-Building
Tags: Density TrainingMuscle-BuildingSarcoplasmSarcoplasmic
Previous Post

Abs Series Part 5 – Rectus Abdominis Continued

Next Post

Round 16: The Fastest Way To Get Six Pack Abs

Justin Robertson

Justin Robertson

Related Posts

Push Pull Workout
Workout Plans

Try Push-Pull For The Perfect Muscle-Building Routine

Can ZMA Help Build Muscle And Support Sleep?
Anabolic Hormones

Can ZMA Help Build Muscle And Support Sleep?

Mr. Olympia 2018 Predictions
2018 Mr. Olympia

Mr. Olympia 2018 Predictions – Top 5

arnold schwarzenegger cardio
Muscle-Building

Build More Muscle Mass With Cardio: Part 2

Bodybuilding Cardio
Muscle-Building

Build More Muscle Mass With Cardio

Muscle Building Strategy: Lean Bulk
Muscle-Building

Muscle Building Strategy: Lean Bulk

Muscle Building and Fat Loss: Part 2
Fat Loss

Muscle Building and Fat Loss: Part 2

Muscle Building Diet
Fat Loss

Round 19: Are All Calories Equal? IIFYM Vs Clean Eating

Non-Linear Periodization
Muscle Science

Non-Linear Periodization And Overtraining

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

  • Trending
  • Comments
  • Latest
Larry Wheels Deadlift PR

Larry Wheels Hits All-Time Personal Record With Earth Shattering 855lb Deadlift Triple, Gets Injured

Ronnie Coleman

What Did Ronnie Coleman Eat in His Prime?

TDEE Calculator

TDEE Calculator: Find Total Daily Energy Expenditure

Laura Bass

Former Bodybuilder Laura Bass Dies at 49

Ben Chow Luke Sandoe

Ben Chow, Fouad Abiad Respond To New Details of Luke Sandoe’s Death

The Rock

Dwayne ‘The Rock’ Johnson Reveals Current Workout Routine

Team Mayhem Freedom

CrossFit Team Mayhem Freedom Roster Announced: Rich Froning, Andrea Nisler, Taylor Williamson, and Chase Hill Onboard

Kali Muscle

Kali Muscle and Big Boy Gets In Altercation After Getting Kicked Out Of Gold’s Venice (VIDEO)

Jeff Giosi

CrossFit Community Mourns The Death Of Open Athlete Jess Giosi

Recent Reviews

Pre Workouts Without Creatine

12 Best Pre-Workouts Without Creatine For 2021

Powerlifting Singlet

Powerlifting Singlets: All You Need To Know (Reviewed)

Best Workout Shoes

16 Best Workout Shoes For Better Performance in 2021

Fitness Volt

At FitnessVolt.com our mission is to educate and inform you about the latest in professional bodybuilding, fitness, and sports-related content. We believe you should have the best information at your fingertips to help you reach your fitness goals and to stay up to date on everything happening in the bodybuilding, fitness and strength sports industry... Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.
FitnessVolt.com - 1700 Lincoln St. Denver, CO. 

Follow Us

Trending Topics

  • Mr. Olympia 2020
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workouts
  • Boost Testosterone
  • German Volume Training
  • Protein-Packed Foods
  • Jefferson Deadlift
  • What Is Hypertrophy

Calculators

    • IF Calculator
    • TDEE Calculator
    • Calorie Calculator
    • Keto Calculator
    • RMR Calculator
    • Macronutrient Calculator
    • Creatine Calculator
    • Wilks Calculator
    • EER Calculator
    • FFMI Calculator
    • IBW Calculator
    • LBM Calculator
    • Fat Intake Calculator

 

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • About
  • Write For Us
  • Advertise
  • Contact
  • Syndication
  • Scholarship
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2021 Fitnes Volt IBC. All Rights Reserved.

No Result
View All Result
  • Mr. Olympia
  • Bodybuilding
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • Diet
    • News
    • Motivation
    • Videos
    • Food Facts
    • Deals
    • Fitness Calculator

© Copyright 2010 - 2021 Fitnes Volt IBC. All Rights Reserved.

21442