resistance training

By Brandon I. Cook

If you would like to understand how to build muscle, you have to realize that you need to lift heavy and target the lower rep range. Your results are counting on it, especially if you are a hardgainer. In addition to dense muscles, lifting heavy weights correctly will also build a foundation of strength, increased bone density, tendon and ligament strength, and explosive muscular power.

With this in mind, it is essential to realize that there are two forms of hypertrophy training. In other words, muscles grow in size by these two different ways: Sarcoplasmic Hypertrophy and Myofibrillar Hypertrophy.

Sarcoplasmic Hypertrophy is used all the time by body builders and it is achieved by pumping iron with reasonably heavy weights in the higher area of the rep range. Eight to twelve (8-12) repetitions, usually. Sarcoplasmic Hypertrophy demands the development of sarcoplasm, which is a fluid like substance inside the cell. This form of development causes the muscle to appear larger. While, this higher volume training does little for maximal strength, it does help with ATP (energy) production and strength endurance. Many consider this non-functional muscle growth, nevertheless sarcoplasmic hypertrophy is still important when you are wanting to gain mass and change how a muscle looks.

Hard, solid muscles (also known as Muscle Density) are the result of the second form of muscle growth- Myofibrillar Hypertrophy. the only way to get this muscle density you must be in the lower rep ranges and be pumping some heavy iron. Generally one to five (1-5) reps. Myofibrillar Hypertrophy is common among powerlifters and those who lift with 80-90% of their 1 rep max. This type of growth brings forth advances in maximal strength, explosiveness, as well as, causing the muscle to grow in size. It builds fully functional muscle by increasing the number of myosin/actin filaments (sarcomeres) within the cell.

To experience the best of both these worlds you should set your attention on building a basis of strength by setting your attention myofibrillar growth and getting stronger in the squat, deadlift, bench press, rows, overhead press and pull-ups. You will want to work the middle ground by working in the 5-8 reps range. Then sporadically throw in some singles, doubles and triples from time to time as you become more skilled at these exercises.

These technical compound multi-joint exercises can be extremely technical exercises. Squats and deadlifts in particular, but all require some experience and skill to perform. Before you jump in and start lifting heavy, I would advise starting off slow until you learn the right form and then gradually begin to increase the amount of reps or weights. I am serious about starting off slow, these exercises can do real damage if they are not being executed with proper form.

You can then use the higher rep ranges for assistance exercises like lunges, step-ups, split-squats, push-ups, dumbbell presses, chin-ups, dips, ab wheel, hanging knee raises, glute bridges, curls etc. This will help to build the size and form of the muscles, thus improving your appearance and sarcoplasmic growth.

Working with a variety of different rep ranges, you can benefit from the growth of both sarcoplasmic and myofibrillar hypertrophy. Yet always keeping the heavy power exercises as the central core of your training philosophy for building real, functional muscle.

Two to three (2-3) heavy work sets should be more than enough. Nevertheless, when doing an exercise like squats, deadlifts, bench press or any other MAIN exercise, make sure to do several warm-up sets. Particularly if you are working up to a max or lifting heavy weight in the 5-8 rep range.

For instance let us say you are going to go up to a 5 rep max in squats with 315lbs. You are going to want to do anywhere from five-ten escalating warm-up sets. The heavier the weight you are lifting, the more you may want to throw in a few extra warm up sets.

Use the following as a template and adjust the total sets and weight increments according to your own strength level:

Set 1: the bar for 10 reps

Set 2: 95lbs for 5 reps

Set 3: 135lbs for 5 reps

Set 4: 185lbs for 5 reps

Set 5: 225lbs for 3 reps

Set 6: 255lbs for 2 reps

Set 7: 275lbs for 1 rep

Set 8: 295lbs for 1 rep

Set 9: 315lbs for 5 reps — WORK Set #1.

Set 10: 315lbs for 5 reps — WORK Set #2

Set 11: 275lbs for 10 reps — WORK Set #3 (Back off set)

This might appear to be tiresome but it will ramp up your nervous system and properly warm-up your muscles for the heavy lift while at the same time reducing the possibility of becoming injured. If you jump straight to heavy weight without adequately warming up your muscles, you may seriously injure yourself. This will put you out of the game so never take the chance.

Let us say that now you will execute another lower body exercise after that one. Then you do not have to worry about all the warm up sets because you fully warmed up from the squats you just performed. Just go into the next exercise after your rest period. If you are doing an upper body exercise you may want to do a few warm-up sets before increasing the weight.

TO SUM THINGS UP:

If you are still searching for how to build muscle, I hope this article helped and if you would like to achieve maximum power and size then I recommend that you should focus on lifting heavy weights bellow the 8 rep range to create Myofibrillar Hypertrophy and increase your muscle density. Compound multi-joint exercises should be the center point of your training program. To round out and improve your muscles size and appearance you should also incorporate higher volume training from time to time. By using the 8-12 rep range on your assistance and isolation exercises you will cause Sarcoplasmic Hypertrophy within the muscle. This allows you to achieve both types of hypertrophy and reap the best of both.

Talk to you later!

Brandon Cook

About the Author:

Brandon Cook is creator of The Enlightened Warrior Blog, and co-creator of HardgainerMuscleBuilding.com, a website specifically designed to teach the hardgainer the secrets and scientific principles on how to build muscle and for building a classic, muscular physique.

HargainerMuscleBuilding.com features a free email class covering the basic principles of training naturally, eating a nutritious, muscle-building diet, and understanding the truth about supplements. The website is filled with free articles, videos, and the programs you need to create your ideal body. Please visit us at hardgainermusclebuilding.com

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