Originally Posted by Enthalpic
http://home.hia.no/~stephens/hypplas.htm
Hot topic.
1) Yes, but minimal. Capillarization and mitochondrial size/density is much more significant IMO.
2) If I had to design a workout it would be sprints or weightlifting followed by LSD. You need to fatigue the fast twitch muscle first to somewhat disrupt the normal muscle fiber recruitment patterns to favor type II recruitment. Then follow that with a constant tension and slow contractions of the type II fibers.
I think I follow here. So if I head out to the local wall (steep hill), I can end that warm up n out there with a series of three hard, 30 second sprints. Then when I get there, do a high cadence interval workout up the hill, say a 5 x 20 minute series. Does that sound closer or not to something optimal?
And what factors do you believe might be increasing the likelihood of hyperplasia with this kind of workout?