First, let’s define what some people call sarcoplasmic hypertrophy and sarcomere hypertrophy, also called myofibrillar hypertrophy.
This is actually a distinction that weightlifters made a long time ago to “explain” their lower muscle volume compared to bodybuilders.
Thanks to this theory, we were able to witness a passionate debate about the difference between mass (enlarged sarcomeres) and volume (sarcoplasmic hypertrophy), about the existence of “inflator” and “weak muscles”.
Sarcomeric hypertrophy was supposed to work in short bursts of 6 to 8 repetitions while promoting a protein-rich diet. We hoped to get tight (stiff) muscle.
Conversely, sarcoplasmic hypertrophy meant hypertrophy of all non-contractile material of the muscle cell (glycogen, capillary, mitochondria, etc.). Training in longer series with shorter recovery times was preferred in order to allow severe glycogen depletion (glycogen) while promoting a hyperglycidal diet to store more and more glycogen. The muscle looks more swollen (from water) and therefore larger.
But it was quickly forgotten that the development of sarcoplasm is proportional to the development of the nucleus (myofibrils / sarcomeres), that we cannot increase glycogen stores above a certain threshold (low level) if we do not accept “fibers”, except for the phenomenon of (temporary) rebound.
Also, if you hear the terms mass and volume, know that it means enlarged sarcomeres and sarcoplasmic, and now you know that it means nothing at all.
We have never seen someone without a license to be weak and have good muscle development. The Team SuperPhysique gallery will confirm this: all Gold SuperPhysique members, for example, are capable of doing about ten reps of 120kg using the bench press.
Determine your level
Another important thing to consider before determining the number of repetitions you need to do is determining your level.
For this, refer to the article. Are you strong?
Whether you’re a beginner, intermediate, or advanced, as we’ll see at the end of this article, you don’t, you don’t aim for the same amount of repetition.
Weapons Against Stagnation: Long Streak
Here we are, long series.
First, let’s define what a long row is. This is a series of at least 15 repetitions. I like to say that 20 reps is a normal series, I think that is more fair.
Some people will tell me that if the streak is long, it’s because it’s a small load, but for me, for example, 100kg with bench press, it’s hard for everyone. This is no longer a matter of relativity, but of reality here.
Nobody should say that 100 kg is easy, even if we do 30 reps. I take 100kg as an example, because it is an acceptable bench press load, and long series can show all their benefits. We’ll come back to this issue in more detail below (payload).
Thus, the benefits of long runs are quite numerous.
Since the load is “light”, we have better control over our movements and reduce the risk of injury, which allows us to progress. Because whoever says injury says stop, says regression. You will understand that in order to progress you must last.
It’s also easier to cheat safely with a charge that you can easily control for those used to it.
But the advantage, the most interesting argument, is that long streaks allow you to advance much faster than short streaks.
When you do a series of 8 reps, how long does 9 reps usually take? How many sessions? In addition to gaining weight, this will take several weeks.
A repetition can always be added in a 20 repetition series as the required percentage of progression is much lower than in a short repetition.
This way, even without being at the top of your game, you can progress in every session. We stay motivated in every session, because what can be more demotivating than not progressing, than always doing the same sessions.
Finally, thanks to a long series, we really develop our mental resources. It burns, it swells, you have to resist and not give up to make your progress. Moreover, I invite you to re-read Frank’s interview on the site and his squatting trip, which cannot but motivate you.
Misconceptions about long streaks
Who hasn’t heard that long streaks make you dry and lose weight? Another nonsense we’re being told.
As we saw in the diet food article, only calorie restriction leads to drying out. Therefore, not exercising (even if it contributes to the expenditure of energy it causes) causes weight loss.
This misconception stems essentially from the concept: long row = light row.
The goal is to make long and heavy streaks, not light streaks as I explained above, in order to capitalize on the benefits of long streaks and heavyweights.
Obviously, doing long 50 kg series with a bench press will not give you much sadness, while 100 kg will be different.
Who should do what?
If you’re just starting out, focus on increasing the load. It is useless to disturb the wind. Instead, do sets of 6-10 reps until you reach an acceptable level of strength, which is an intermediate level.
If you are an intermediate level, you can start lengthening your streak. You will be heavy enough to take advantage of the long runs. A series of 15 reps is widely possible.
Finally, if you have confirmed your desire and want to continue with bodybuilding, your further successes are long streaks. There are no more restrictions.
Let me remind you that to determine your level, you just need to go to the article. Are you strong? determine if you have eligible costs.
Reps per exercise
Some exercises are better than others for using long series, and all of these exercises allow for a resting pause technique.
All exercises that do not allow rest pause should be used in fairly short bursts.
Unfortunately, there is no one-size-fits-all exercise list to stay in. Some people get there on certain exercises due to their hyperlaxia, especially in the high bench press position.
However, most isolation exercises lend themselves quite well, as do all exercises that have no resistance at the top, like squats or hip presses.
Now you know the number of reps you should do first.