S34n05 saidWhat are your thoughts on Sarcoplasmic Hypertrophy? Using a weight for 12-15 reps, shorter rest periods between sets. Muscle groups focusing on doing twice a week.
I've been seeing good results in arms and chest doing that (though recently for chest I've been incorporating weight range for small rep range, 6-8, on some exercises).
It's cool. I tend to stick to myofibrillar hypertrophy(muscle mass for those that don't know). I think you see faster results with sacroplasmic hypertrophy but I don't think they're as long lasting, and if you cut you lose strength. I'd rather build slow and steady.
Over the past 2 months I developed a program that uses both and gained 8-10 Lbs of lean muscle.
It's basically Heavy day Legs/lower body, Light day upper body, rest, Light day lower body, heavy day upper body, rest,
For heavy days: high weight 70-90%, high sets 4-6, low reps 4-6
Light days: Med weight 60-85%, Medium sets 2-3, med reps 8-12