Myofibrillar Hypertrophy: An Approach

Myofibrillar Hypertrophy: An Approach

Here is part 2 in this mini-series of posts about the two types of hypertrophy and how to approach, what I think, is the better of the two. Check out the program and the program notes below. If you missed part 1 just click on the link.

How Exactly to Train for Myofibrillar Hypertrophy

If you haven’t realized it yet I have a bias towards myofibrillar hypertrophy. Not only because it creates a better body from an aesthetic point of view, but also because the process involved creates a more athletically balanced individual.

The program is broken into 3 phases. The first is 4 weeks long and meant to prime you for the demands of the following 2 phases. Phases 2 and 3 are each 2 weeks long and focus on building strength and speed and explosiveness respectively.

The Approach to Myofibrillar Hypertrophy

Phase 1 – 4 weeks

Day 1Deadlift, work up to a 3-5RM

Pull-ups (see note #5 below)

Day 2 – 20m – 100m ladder (80% of your max speed)

Day 3Military Press, work up to a 3-5RM

Bulgarian Split Squat, 4 sets/8-12 reps

Day 4 – 2x100m sprint, 2x200m sprint (80% of your max speed)


Phase 2 – 2 weeks

Day 1 – Deadlift, work up to a 3-5RM

Tuck Jumps, 8-10 sets/3-5 reps


Day 2 – 20m – 100m ladder x 2 (80% of your max speed)

Day 3 – Military Press, work up to a 3-5RM

Bulgarian Split Squat, 4 sets/8-12 reps

Day 4 – 400m sprint x 2-4 reps


Phase 3 – 2 weeks

Day 1Bench Jumps 3-4 sets/10-20 reps

Reverse Lunge 4 sets/8-12 reps

Day 2 – 20m – 100m ladder (80% of your max speed)

Day 3Plyo pushups, 3-4 sets/2-10 reps


Day 4 – 400m sprint, 800m sprint, 400m sprint (80% of your max speed)

Now that you have the workout here are a few admin notes that need to be made:

1 – Good form before heavier weight. This is the third time this has been mentioned so hopefully you see the importance of it. As far as choosing the amount of weight, ensure it heavy enough that you can’t do more than the upper limit of repetitions and light enough that you can reach the minimum.

2 – The workouts listed are the ideal options. If for any reason you are not able to do the exercise listed pick something similar, or even better, ask me in the comments for a substitute.

3 – If you’re a beginner start at Phase 1. If you’ve been at it for some time and have been consistent you can start at Phase 2, though doing Phase 1 certainly won’t hurt.

4 – The workouts are best set up if you take a day off between Day 2 and Day 3 and then 2 days off between Day 4 and the next Day 1.

5 – For exercises that you “work up to a 3-5RM” you will start with your regular warm up sets then move into sets of 3-5 reps until you get to a weight where you can only get 3-5 reps. The increases in weight from set to set should be substantial and it should only take 3-6 sets to reach your limit.

6 – If you can’t do a pull-up then start with 3 sets of hanging with your arms bent at 90 degrees for as long as you can. If you can do less than 5 in a single set your goal is to get 10 in as few sets as possible. If you can do more than 5 in a single set your goal is to get 25 in as few sets as possible.

7 – The 20m-100M ladder is simply sprinting 20m, walking back to the start, sprinting 40m, walking back to the start, and on all the way up to 100m. When it calls for this ladder to be run through twice you do each distance twice before moving up (20m, 20m, 40m, 40m etc) or do one complete ladder followed by the second.

8 – 400m sprints are absolutely brutal if you’re running a quick pace and they require a good amount of rest (3-5 minutes). Start on the lower end of  the reps and then add more when it gets easier. If you’re strapped for time just run fewer reps faster. Finishing under a minute is incredible for the average guy and 75-80 seconds is respectable. If you find yourself essentially walking the last 50m-200m then you are better off slowing down and/or increasing rest.

9 – Just like everyone’s ability to do pull-ups varies so does plyo push-ups. The key is to be explosive and really throw your body in the air. Adjust the reps based on your ability and be sure to focus on being explosive.

10 – You should have noticed that most runs call for “80% of your max speed”. This is just as effective as running a 100% and less likely to cause a pulled muscle.


That’s just a taste of the type of training you would get in “Average Joe to Alpha Male”. Go download your copy today if you want to get better results and have the knowledge to adjust to adjust the program above to fit your needs and wants.

Be Alpha MaleGet strong stay strong!