ⓘⓂⒶⓃ » Erectile Dysfunction Protocol PDF/Book, Jason Long - Page 79

Chapter 9 Low Reps VS High Reps A lot of well meaning trainers will tell you that low reps build size and that high reps “tone” the muscles. If you have a personal trainer that has ever said that to you...RUN! I'm serious :) Fatigue and volume builds muscle. I could write a whole book on this subject (in fact I have). I don't have enough space in this course to explain in as much detail as I would like, but the fastest way to build muscle...is to “break the muscle down” by training close to failure with a high volume of sets and reps. There are two main types of muscle growth.  Sarcoplasmic Hypertrophy  Myofibrillar Hypertrophy High reps = Sarcoplasmic Hypertrophy: Sarcoplasmic growth is caused by an increase of the fluids within the muscle cell. This is the fastest way to increase the size of a muscle...but since sarcoplasm is a fluid and can't contract...it won't make the muscle significantly stronger. This is why sometimes a huge body builder isn't as strong as a smaller Olympic Lifter. Low reps = Myofibrillar Hypertrophy: This is actual muscle fiber growth. This improves strength, but leads to limited gains in muscle size. Think of a water-balloon...to make it bigger it would be much faster and easier to fill it with water than to make the rubber thicker...but thicker rubber would probably make the balloon stronger. You are going to want to aim for some growth in your abs. 28