Muscle hypertrophy can be defined as the increase in size of the muscle; this can be achieved though two main mechanisms.
- Sarcoplasmic hypertrophy– which refers to increasing the sarcoplasmic fluid in the muscle cell, such as increased glycogen stores around the muscle fibre
- Myofibrillar hypertrophy– which simply refers to an increased myofibril size; this is achieved through an increase in the actin and myosin contractile protein numbers.
Neither form of hypertrophy happens in isolation. Subtle variations in training principals can strongly sway the predominate pathway to increased muscle size. This is very apparent when you look at strength athletes compared to bodybuilders. Muscle size and strength are often loosely correlated.
What is functional hypertrophy?
Functional hypertrophy refers to building muscles in a way that will improve physical, or sporting performance. A great example would be a prop in rugby – they need to be very strong, but at the same time not weigh as much as Miley Cyrus, so a degree of size and weight is required. The prop who weighs 240lbs will win every challenge against a 100lb prop even if they can move more weight.
Muscle fibres can be split into two basic sub groups, type 1 and type 2. Type one fibres are slow twitch, they have a low strength potential, and are very fatigue resistant. Type 2 fibres are commonly referred to as fast twitch, they have a very high strength potential, but fatigue very quickly in comparison. Inside these two groups there are numerous other subtypes of muscle fibres; recent research has indicated that there could be over 8 different variations.
Functional hypertrophy programs can look to exploit the relevant subtype of muscle fibre, to enhance the performance of the individual. For example a marathon runner would see little benefit from a program that caused hyperhtophy to their type 2b fibres (a sub group of type 2) however a functional hypertrophy program geared to develop their type 2a fibres, which are powerful and more fatigue resistant than type 2b, could enhance running performance.
Rep schemes to develop functional hypertrophy
Functional hypertrophy programs will differ greatly on the client you train. Factors such as size, weight, training age, physiological age, gender and sport all need to be considered. After all, a functional hypertrophy program that is used for props in rugby will not likely benefit a triathlete. Below are some excellent rep schemes to utilise for functional hypertrophy.
- Cluster Sets 5s– Completing 5 reps of your 3 rep max. To achieve the extra 2 reps, rest periods of 10-20s are utilised between each repetition. The short rest periods allow a partial recovery between repetitions; if a load of 85-92.5% is utilised this will work very efficiently. Vary the load weekly using a wave fashion, i.e.
- Week 1 -87.5%
- Week 2- 90%
- Week 3- 92.5%
- Week 4- 70% (De-load)
- Contrast Sets– A very effective program for developing the size of type 2 subtype muscle fibres while also developing neuromuscular efficiency and strength. This rep scheme involves alternating between two rep targets, maximising the post activation potentiation. Two contrast rep ranges are paired. So a suitable rep range would look like this:
- 1 Rep at 85%
- 6 Reps at 70%
- 1 Rep at 90%
- 6 Reps at 75%
- 1 Rep at 92.5%
- 6 Reps at 80%
- 5 sets 5 reps– An old classic, but still highly effective. The 5×5 rep scheme has many variations in loading patterns. One of the most effective for long term development involves alternating loads weekly. Using the following pattern.
- Cycle 1= 75%
- Cycle 2= 80%
- Cycle 3= 85%
- Cycle 4= De-load (70%)
Give some of the functional hypertrophy rep schemes a try and watch as your clients develop strength and specific hypertrophy.