This topic focuses on increasing muscle size while simultaneously improving speed and power potential. Did you know there’s only a weak correlation between hypertrophy and strength gains (r = 0.157)? (Ahtiainen 2016). Research shows that traditional hypertrophy methods often shift muscles toward a slower phenotype and primarily lead to sarcoplasmic hypertrophy (Vann 2020, Haun 2019, Pareja-Blanco 2017, Meijer 2015, McDougall 1982).

Classic hypertrophy training increases the volume of the sarcoplasm within muscle cells, boosting muscle size without directly enhancing contractile strength (Vann 2020, Haun 2019, Pareja-Blanco 2017, Meijer 2015, McDougall 1982). It can also cause a shift in muscle fibers from type IIx to IIa and even type I, compromising maximal power output and contraction speed (Pareja-Blanco 2017), with less impact on maximal strength gains.

This topic explores training methodologies that facilitate myofibrillar hypertrophy and primarily target fast-twitch fibers. The goal is to not only increase muscle size but also enhance athletic performance and optimize rehab (eg. Post ACLR).