T Nation

Myofibrillar & Sarcomer Hypertrophy


…there is no difference between sarcoplasmic and sarcomer hypertrophy. There is a difference between myofibrillar hypertrophy and sarcomer hypertrophy. Body builders want sarcomer while every other sport should want myofibrillar. The majority of coaches are using more of a sarcomere workout than hypertrophy.

Myofibrillar hypertrophy comes from high weight, low reps while sarcomere comes from more reps of lower weight.

Myofibrillar workouts should be 5 reps or less at 90-100% 1 rm.

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