How Myofibrillar Hypertrophy Works While Working Out

Tap to Read ➤ Matt Thompson

The literature on hypertrophy is well defined. When it comes to myofibrillar hypertrophy we need to realize what constitutes as myofibril. Myofibrils look like elongated threads that are in the skeletal muscle which also contract and the enlargement of a tissue or an organ is known as hypertrophy.

There are two factors that contribute when muscle hypertrophy is at the center of attention. First is the sarcoplasmic hypertrophy and the second is myofibrillar hypertrophy. Sarcoplasmic hypertrophy is the increase in muscle glycogen’s storage and myofibrillar hypertrophy is the increase in myofibril size.

How does myofibril hypertrophy get activated?

It occurs when you are working out. More specifically when you are lifting heavyweights. When you lift heavy weights, it causes trauma in the individual muscle fibers. Your muscle treats it as an injury and it stars to overcompensate and as a result recovery attempts occur increasing the density and volume of the assumed to be injured myofibrils.

Myofibrillar hypertrophy is more advantageous in the competitive weight lifting scene and it’s much more common. Same for gymnastics and martial artists. The rule is to aim for very heavy weights and focus on lower reps which in turn ensures slow and perfect technique. It is advised to take longer rests in-between sets.

The larger muscle fibers will increase strength, force, and speed. Consequently, myofibrillar hypertrophy becomes the most effective form of muscle growth.

Many theories are present on how to use two (the sarcoplasmic hypertrophy and myofibrillar hypertrophy) forms of muscle growth in weight training and sports. The advice is to balance the combination of two in your training and workout. The achievement of gain is done by maintaining overload on muscles with good rest and nutrition.

There are scientific papers that present theoretical as well as longitudinal evidence regarding strength and its acquisition enhancement in the long term through hypertrophy. There are provided evidence that supports the fact that mechanical and molecular factors strengthen the hypothesis regarding hypertrophy enhancing strength.

The optimal way to gain muscle mass and having extra strength and the process of keeping and sustaining said muscle mass and strength seems to be through the activation of myofibrillar hypertrophy and unless the research point otherwise in the future the optimal method will remain the same.

Although if you are someone who does not want to have additional muscle mass and wants to gain a leaner and jacked body instead like say the swimmer’s body, then this method might not be for you.