Sir, I have a question in regard to the training philosophy of doing 8 - 12 reps. I have taken as much consideration as possible with what you have posted in your thread "Strenth Training: Start Here". I understand that it's a good idea to systematically switch up the rep range occasionally, doing 15 - 20 reps or 5 - 7, but for about 60% of the time, the rep range of 8 - 12 should be used. I also saw that you mentioned how basically most strength training methods are adequate for preparing for BUD/S, if they are safe, as well as your lifting recommendations are for those with a low level of fitness or novices to weight lifting. I think I am in the novice - intermediate rage if it helps to answer my question.
My Question/Confusion: Based on my research and prior limited knowledge of strength training, I was under the impression that the 8 - 12 rep range aids in maximizing muscular hypertrophy, specifically, sarcoplasmic hypertrophy, (for others reading this who do not know what sarcoplasmic hypertrophy is, here's a quick definition: http://en.wikipedia.org/wiki/Muscle_hypertrophy) which isn't a desirable trait in BUD/S, I'm told (I can't help but think of that huge, muscular guy who can barely lift his own body weight over a pull up bar). I admit I don't fully understand the relationship between sarcoplasmic hypertrophy and myofibrillated hypertrophy and how that relates to strength training/how overlapped they are when developing hypertrophy in general. I was under the impression that myofibrillated hypertrophy was more desirable (strength to weight to size ratio = high to low to low, for those who do not know) and that in order to achieve that, lower reps with a higher weight is needed... I also suppose this kind of training is very dangerous and the risks might outweigh the reward(?). Does periodization come into play at all? Any opinion or clarifying you wish to extend would be greatly appreciated.
Also: I apologize if this post seems like I am calling "********" on, or question your knowledge and expertise. I assure you I mean to not do that in every possible way and I apologize sincerely if that was indeed the case. Thank you for taking the time to read all of this.
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