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- Aug 3, 2010
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We all know the goal of powerlifting is to lift as much weight as possible on the three competition lifts -- squats, bench presses and deadlifts. Powerlifters aren't necessarily concerned with how much muscle mass they have, provided their strength increases. But can you incorporate powerlifting exercises in to your bodybuilding routine to build muscle?
Sarcoplasmic hypertrophy and myofibrilar hypertrophy refer to the two types of muscle growth. Sarcoplasmic hypertrophy is an increase in fluid in the muscle cell and increased size of the non-contractile proteins in a muscle. In essence your muscles are getting bigger, rather than stronger. This type of hypertrophy occurs more when you're training with higher reps of eight to 20 per set, or bodybuilding-style training. Myofibrilar hypertrophy is more powerlifting specific, as it occurs when you use heavier weights for lower repetitions, and is the growth of contractile proteins within your muscles. The muscle itself may not appear much bigger, but you'll get much stronger. You can get bigger by getting stronger. Performing more total volume in your training is important for building muscle, but lifting heavier weights is critical too. Powerlifting techniques ensure you don't just get stronger but build aesthetic muscular bulk too.
A combination of both heavy weights for low reps and lighter weights for higher reps is best. Low-rep work will increase your potential for growth.
The bottom line here is that when we are trying to convince your body to grow, tension is your best friend. If you want to pump away with sets of 8, 10, 12 or 15 reps, it's only the last couple of reps that are going to convince your body to adapt and overcome. However, if you use lower reps and increase the weight on the bar, the increased tension you produce will more than make up for a few less reps per set.
If you aren't...try adding in some heavy benches, deadlifts, and squats for low reps. Get big and strong!
GD
Sarcoplasmic hypertrophy and myofibrilar hypertrophy refer to the two types of muscle growth. Sarcoplasmic hypertrophy is an increase in fluid in the muscle cell and increased size of the non-contractile proteins in a muscle. In essence your muscles are getting bigger, rather than stronger. This type of hypertrophy occurs more when you're training with higher reps of eight to 20 per set, or bodybuilding-style training. Myofibrilar hypertrophy is more powerlifting specific, as it occurs when you use heavier weights for lower repetitions, and is the growth of contractile proteins within your muscles. The muscle itself may not appear much bigger, but you'll get much stronger. You can get bigger by getting stronger. Performing more total volume in your training is important for building muscle, but lifting heavier weights is critical too. Powerlifting techniques ensure you don't just get stronger but build aesthetic muscular bulk too.
A combination of both heavy weights for low reps and lighter weights for higher reps is best. Low-rep work will increase your potential for growth.
The bottom line here is that when we are trying to convince your body to grow, tension is your best friend. If you want to pump away with sets of 8, 10, 12 or 15 reps, it's only the last couple of reps that are going to convince your body to adapt and overcome. However, if you use lower reps and increase the weight on the bar, the increased tension you produce will more than make up for a few less reps per set.
If you aren't...try adding in some heavy benches, deadlifts, and squats for low reps. Get big and strong!
GD