Maximize Muscle Size
Sunday, July 25th, 2010 | Always Online
So How do you increase muscle size scientifically? The smart way to increase muscle size is by having some basic knowledge of how muscles grow, there are 2 types of muscle growth and these are called Sarcoplasmic and Myofibrillar. A high amount of reps builds up the amount of fluid inside your muscle, this causes a fast growth. Low reps causes a real growth of muscle tissue in your muscle. The best way is to maximize both types of growth.
Increase Muscle Size
High Reps and High Fatigue for an Increase in Fluids Within the Muscle
I know it sounds weird to increase the fluid (sarcoplasm) within a muscle, but this is legitimate growth. Considering we are made mostly of water anyway, why would it be strange to have fluid within our muscles. The main fear from this type of growth is it will not last. Working out this way will give you larger muscles quicker, but you can hold onto this size by combining it with low rep workouts.
Lower Reps and High Tension Result in Actual Muscle Fiber Growth
You may think that focusing on muscle growth this way should be the best way to gain muscle mass all round. Well, this growth happens really slowly. If you just did low rep training it would take years to see a noticeable increase in muscle size. The biggest benefit is that muscle fiber growth (myofibrillar growth) adds density and makes the muscles firm. It makes your muscles appear more defined. The resulting muscles are stronger than simply big muscles thanks to fluid build up.
A Scientific Approach is to Simply Alternate Between Both Types of Training
The best way to increase muscle size is to alternate between these two different techniques, spend 8 weeks doing one, then swap over to the other for another 8 weeks. You should not mix the two systems within a short space of time because the body will not know how to adapt. When you try to be a “jack of all trades” your body responds by not adapting to either style of training very well.
The Truly Simple Approach
If you are in no hurry to increase muscle size then you can remain in the middle ground for all your workouts. The popular 5 sets of 5 reps routine works extremely well. Your muscles will become more defined and slowly get slightly bigger. They will not only be show muscles, they will actually be strong as well. Pick 2-3 exercises per body part and do 5 sets of 5 reps. Don’t rest too long, but long enough to be able to use some relatively heavy weights. This is how you increase muscle size systematically.