Strength: Push Press 5-5-5-5-5 to 5 rep max
Conditioning: Rowing, ball slams and ring dips, for 12-15 minutes. Show up and see the numbers
We all make mistakes occasionally and I made one today during the post-workout question of the day.
The question was regarding Wednesday’s squat workout. “Was this workout meant to build more/additional muscle fibers or make your existing muscle fibers larger?” My answer was to make your existing muscle fibers grow larger. That is correct. However, I was wrong in my explanation.
I said that you can not grow new muscle fibers, you can only make them larger or stronger. Technically, that is wrong. I should have said we don’t typically create new fibers, but it can happen. It’s just not the normal result from the training most of us do. Hyperplasia is when muscle fibers split, and one becomes two, so in fact you are increasing the number of muscle fibers in your body.
What typically happens as a result of weight training is hypertrophy, or muscle fibers growing in size, not in number. Muscle fibers can also increase their rate of force production, meaning they get stronger. Hyperplasia is not the goal of direct weight training, but it is theoretically possible.
I’m sorry for any confusion. If you were in today, your muscles should be in the process of growing a little larger as a result, and maybe a little stronger too. Cheers!