Sarcoplasmic expansion, or increasing the energy substrates in muscle, is controversial. Some have said it doesn’t exist; however…

Fluid makes up more than 75 percent of muscle tissue—and much of that fluid contains elements that fuel energy and endurance. Training should be able to “build” those elements…

For some clarity, let’s go to respected hypertrophy researcher Brad Schoenfeld, Ph.D. (from an interview with Greg Nuckols for Stronger by Science):

Yes, there is evidence that training does impact sarcoplasmic hypertrophy. There is no question that non-contractile elements such as collagen, mitochondria and glycogen will increase pursuant to resistance training…. I recently collaborated on a study showing that 16 weeks of bodybuilding-type training (I.e. multiple sets of multiple exercises working in a moderate rep range with fairly short rest intervals) resulted in significant increases in intracellular water content.

That’s good news for those of us with fewer fast-twitch fibers. It appears sarcoplasmic expansion, via moderate-to-high reps and/or short rests between sets increases muscle size via that pathway. The question is, How much?

It appears to be less of a mass factor for the fast-twitch elite. They can get most of their gains from myofibrillar girth in their overabundance of type-2b fibers…

Nevertheless, getting some sarcoplasmic expansion can add to their already incredible muscle mass. Even 8-time Mr. Olympia Ronnie Coleman used some higher-rep sets—15 to 20—to complement his power bodybuilding…

Those freak-physique types are a very small percentage of the population. For those of us not in the gargoyle group…

Sarcoplasmic expansion can be a significant size-building factor. In can help the “bodybuilding look” of the genetically average and genetically challenged, a.k.a. slow-twitch walking sticks.

In other words, combo training is how those in the muscle-seeking majority can look more like bodybuilders…

But there’s another forgotten mass factor to consider that can add extra layers of mass to your physique. More on that tomorrow.

NOTE: For more on combo training and workouts, see the ebooks below.

Train hard—and smart—for BIG results.

Steve Holman
Former Editor in Chief, Iron Man Magazine
X-Rep.com

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