-: All right, welcome to the hypertropy unit.
And now, everything's gonna be focused on building muscle,
hypertrophy, in some way, shape or form.
And the first thing that we're actually gonna do with that
is we're gonna go through the mechanisms of hypertrophy.
So the types of hypertrophy
and actually, kind of, what's going on.
So we'll think back a little bit
to the cellular physiology section
because we're gonna be reviewing some things on the nucleus,
the ribosome and kinda talking about how those are involved.
And protein synthesis here.
So we look at protein or we look at hypertrophy,
we can basically qualify three types
of hypertrophy that we can get.
So we can sarcoplasmic hypertrophy,
which is gonna be mostly an accumulation
of fluid and substrate.
So, you have contractile fibers in your muscles
where the actual actin and myosin chains
kind of pull together to make the contraction, right?
The sarcoplasmic is not any of that.
It's all of the stuff around the contractile tissue
that is either holding nutrients,
like glycogen storage, water, buffers, enzymes.
All sorts of things that are responsible
for the energy storage and energy production portion
of the muscle, is gonna fit in this sarcoplasmic, right?
And then the myofibrillar is actually
gonna be that contractile tissue.
So actually the part of the muscle
that does the contraction work,
that does the mechanical work of the muscle, right?
So we're gonna be able to actually accrue
new contractile fibers in the muscle
so that the muscle will have potential
to be stronger and will be able
to consume more energy faster.
And then we're also gonna have the ability
to increase our myonuclear domain.
And so with muscle cells, they're a cell
that can have multiple nuclei
and one of the adaptations that was very favorable
in terms of being able to recover from training faster
or do protein synthesis faster
is going to be to improve my myonuclear domain.
Which means get more nuclei in that muscle tissue, right?
And we're gonna kinda walk through why
that can make recovery so much more efficient, right?
And can increase your potential
for hypertrophy progress with these types of programs.
So, if we get a little bit more detailed into sarcoplasmic.
The things that we're gonna see there,
we're gonna see glycogen.
We're gonna see a lot of stored fatty acids.
And that's gonna be the bulk of that,
especially the bulk of kinda the short term stuff
that you get in terms of sarcoplasmic hypertrophy.
We're also gonna have enzymes,
your electrolyte balance, minerals,
sorts of functional proteins and messengers,
especially those that were involved in energy metabolism.
So you'll actually, you'll have more GLUT4 transporters
just hanging around and stuff like that,
if you've been stressing the metabolic portion of the cell.
So it's gonna adapt to have more of those things
in there and that's going to give the cell volume, right?
It's going to give the muscle a sense of fullness,
especially if you have lots of glycogen.
So everybody that's trained
and has done any sort of carb-cycling program or whatever
knows that, okay, when you have carbs in the muscle,
they volumize really fast.
Because for every gram of glucose or glycogen
that we get in that muscle tissue,
you take four grams of water.
So the volume, the size, of the muscle cell is much bigger.
The fullness is much better.
But it doesn't mean that there's,
that muscle has stronger contractibility,
that it's, you're gonna get strength necessarily
from this type of hypertrophy, right?
So this would be kind of considered
non-functional hypertrophy, if you will, 'kay?
And, again, this is stimulated mostly
by metabolic work, right?
There are some small sarcoplasmic benefits
that go along with some of the other stresses
but the biggest change in sarcoplasmic hypertrophy
and the volume of the muscle from substrate base
is gonna be more, doing a more metabolic-type system.
So if you are doing just metabolic training,
your, the hypertrophy or the increased muscle size
that you would experience during those type of workouts,
this is everything that's going on there.
It's not new contractile proteins, for the most part, right?
So, diet is gonna be a big part of the visual
that you get from this, right?
Because the glycogen and the water
is gonna make up the majority of the volume
that you obtain when you do
a sarcoplasmic hypertrophy method.
You do a metabolic-type method.
But, if you don't have carbohydrates,
if you're not refueling, you won't notice that.
You might get some extra enzymes.
Your body might transfer some glucose.
You might get some metabolic adaptations in there.
But without the actual glucose,
you won't notice the change in that sarcoplasmic volume
because the glucose is what's gonna make up
the bulk of that volume.
So as you burn through glycogen,
it's gonna feel like your muscles shrivel up.
As you store more glycogen, they'll fill up, right?
So you gotta have the glucose in the diet
to visibly see the results
of this type of hypertrophy training.
Now, for the myofibrillar, right?
We're gonna get accumulation
of those contractile proteins, right?
So this is gonna be very protein-based.
It's gonna be very sensitive to the stress
that we put on the muscle from a tension standpoint, right?
So, and that's because that's what this is related to.
The more contractile proteins,
the more tension I can produce, right?
So the whole goal of getting this type of progress is
one, to actually become stronger.
That's, I mean this is what we need for the muscle
to be able to be stronger, right?
It also allows the muscles to do more work
in the same period of time, right?
A bigger muscle with more contractile tissue
can burn more ATP so it opens up more calorie burning,
more metabolic activity and stimulus
if we grow the muscle's contractile units as well.
But this is more of a, it's fairly permanent, I'll say.
Not as permanent as what we're gonna talk about
with myonuclear domain, but with myofibrillar stuff,
we generally tend to hold onto those contractile proteins.
Unless you're getting into an extreme type of inflammation
and you're not under-recovering
or in a starvation situation, right?
So you, if you're doing things healthy for your body,
your training is good, you're not over-training,
under-recovering, or severely over-dieting,
then any gains that you make
in terms of myofibrillar hypertrophy
should pretty much stay around.
You shouldn't lose those gains.
Now, the sarcoplasmic stuff, if you go low-carb
and you train a little bit, guess what?
You're gonna burn through that glycogen and,
if you're not replacing it, you're gonna lose a lot of that.
If you get away from metabolic training for awhile,
a lot of those enzymes and up-regulated GLUT4s
and all the things that are making up that cell volume
and the water is all gonna leave.
And their mostly temporary, right?
They're very specific to the immediate metabolic demand
that's kinda going on.
And you're gonna adapt to those.
You go away from that metabolic demand
or you switch your diet and you will lose a lot
of that sarcoplasmic volume, right?
And some people kinda get addicted to wanting to train
that way 'cause they always wanna have their muscles full.
But then they never get the benefits
of some of these other types of training.
So we get increased potential for strength and performance
across all goals, right?
So we'll be able to perform better.
We'll be able to create a stress better for metabolics.
And we'll be able to produce AMP faster
if we have more contractile tissue to burn through ATP.
We'll be able to be more explosive.
We'll be able to have more maximal strength.
We'll be able to do more weight for reps,
all of those things, if we train this
and then we have the metabolic ability
to support that muscle tissue.
And if your goal is fat loss
or your goal is body composition,
just understand that this is the part
that increases the metabolic rate.
So sarcoplasmic and myonuclei
are not going to change the metabolism of the muscle cell.
But the more contractile tissue I have,
the more calories that muscle's gonna consume
just on a daily basis
and the more it's going to consume
when I'm exercising because I'm able
to have more actual working.
It's like having a bigger engine for the muscle.
It's gonna consume more fuel.
So, if we look at kinda the difference
between sarcoplasmic and myofibrillar.
So if we have a starting place here, right?
So these circles in the middle kinda represent the bundles,
the myofibrils, so those bundles of muscle fibers
that make up the large muscle, right?
So if we say this is your bicep cut in half
and we're looking at it in a slide, right?
So you'd have your actual muscle sections
and then we'd have this volume around it
that represented all the sarcoplasmic, right?
So if we get sarcoplasmic hypertrophy,
what you'll see is the myofibrils,
they're gonna stay about the same, 'kay?
And the volume around the outside
is what's gonna increase, right?
So this is the glycogen storage.
All this white, right?
That's extra enzymes, extra fluid,
extra glucose being stored for that muscle cell
to use as fuel to be able to perform over time.
Not necessarily be stronger, right?
There's a slight strength benefit you get
just from simply the cell gaining some mechanical advantage
from being kind of swelled,
so it has a little bit of passive tension to it.
But not a significant increase in strength.
Versus if we're looking at myofibrillar, right?
What we're gonna actually do is
we're gonna increase the amount of muscle fibers in there.
We're gonna increase the contractile tissue.
So instead of having more white,
I'm gonna increase in red, right?
To make this picture a little bit more accurate,
probably shoulda made these red things bigger
rather than making more of them.
But the thing to understand is that,
when we're doing myofibrillar,
we're not increasing the white stuff around so much
as much as we are increasing the actual contractile tissue.
But as you'll, if you were to look at these two,
because this has more stuff in it,
you will see that there is some
sarcoplasmic increase, right?
Even though this is very simple drawing,
yet as you get more contractile tissue,
you will actually start to adapt to store
a little bit more fluid, a little bit more glycogen, right?
So if you buy a car with a bigger engine,
it likely has a larger gas tank, right?
And so you will get a small amount
of sarcoplasmic adaptations when you're doing,
training that's more focused on a myofibrillar stimulus.
But you will get way more,
if you're just focusing on metabolic,
you'll get way more sarcoplasmic
and very little myofibrillar, if that's your sole focus.