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Anonymous
Hello, /fit/

I've been lifting for about 6 months now, 3 times a week, making progress with small increases every workout, about 5lbs each workout. I do 5x5 for sets & reps and I was thinking: Should I focus on myofibrillar hyperthropy or sarcoplasmic hyperthropy? I understand sarcoplasmic hyperthropy would increase the SIZE of the muscle but will still be getting STRONGER? Or should I focus on myofibrillar hyperthropy, with less reps, to get stronger and worry about the size later?
Bottom line: Will my muscles be getting STRONGER faster if they're BIGGER first or the other way around, will they get BIGGER faster after I've gotten STRONGER? And some examples for alternating workouts or something, please.
>> Anonymous
OP cont.

I'm asking because I'm kind of unsure what I'm even doing now. With 5x5 am I working on strenght, size or endurance? Or is it just something in between with 5x5? Help me out.
>> Anonymous
both arnie and ronnie started off as powerlifters. Carry on with the HEAVY ASS WEIGHTS before moving onto bodybuilding
>> FletoFleato !3GqYIJ3Obs
You can't get big without lifting strong. Size COMES from strength. Once you're able to squat at least 200 (or insert your favorite compound exercise), then move onto isolation exercises and a five-day split.

Until then, just work on overall core strength.
>> Anonymous
>>335243
So should I continue with the 5x5 or move on to MORE WEIGHT, LESS REPS? What's a good formula, how many sets of 3 reps if I'm going for powerlifts and strength?
>> Anonymous
>>335248
Squat 200 as 1RM or 5x5? I did 220 lbs squats 5x5 today, I'm not sure about my 1RM, tho. Deadlifts at about 300 with 8 reps.
Why isolation exercises, I thought compounds pretty much always better? And what do you mean with a five-day split?
>> Anonymous
bump for more discussion.

Post your favourite isolation exercises for win.
>> Anonymous
bump bump
>> Anonymous
>>335231
Hey man its pretty simple like the man said above if you wanna get STRONGER, u gotta lift big wight. Imo w/e ur doing if ur just trying 2 get stronger do 90% of ur max 3x3 and that should do it.
>> Anonymous
myofib always wins
in terms of functionality, ability to continually improve as a whole systemically, associated hormonal profiles, and its far more maintainable in terms of resource needs (calories and continued time in gym (ie. objectively progressing with weights vs. subjectively seeking a pump week to week, which means nothing))

also, you hit sacroplasmic during your work up sets. but its 'fine' for corrective exercises done for volume/reps where maximal effort would be inappropriate.

tl dr: always train for strength, eat to get big.
>> Anonymous
Not OP, but what I do is

One set 12-15 reps (like a warm up)
One set 8 reps
Two sets 1-5 reps

This is focused toward myofib, right?
>> Anonymous
>>335414
be more proactive, what do you think about your own scheme?
>> CrossFag !!pYkN8+/vJA9
To build strength, you want myofibril hypertrophy and increased muscle recruitment (something a lot of people don't realize). Not only that, but you want Type-IIa and Type-IIb hypertrophy, which has a higher strength output than Type-I. If you simply try to get big first, it'll make it hard to match that with the appropriate strength. Train strength, eat a shitload, sleep even more.

http://performancemenu.com/wod/index.php
There's a good program here oriented towards Olympic lifting and strength.