Boost Muscle Size

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What is the smart approach to increasing your muscle size? The answer is knowing the 2 different ways that muscle grows, this is Myofibrillar and Sarcoplasmic growth. A high amount of reps builds up the amount of fluid inside your muscle, this causes a fast growth. Lifting with low reps however, increases muscle tissue found in the muscles. If you want to increase muscle size then the best way to do this is by utilizing both ways.

Increase Muscle Size

High Reps and High Fatigue for an Increase in Fluids Within the Muscle

You may think it sounds odd trying to increase the amount of fluid inside your muscle, but this is one way to get it to grow. In case you did not remember, humans are made up mainly of water as it is. You may think that growing muscle this way is just a temporary thing, not true. Working out this way will give you larger muscles quicker, but you can hold onto this size by combining it with low rep workouts.

High Tension With Low Reps Produce Muscle Fiber Growth

If high tension and low reps makes actual muscle fiber, why not just do this from the start and bypass the first stage? You need to realize that growing muscles this way is a slow affair. It could literally take years before you see any significant growth. The biggest benefit is that muscle fiber growth (myofibrillar growth) adds density and makes the muscles firm. It also creates better definition when you increase muscle size. They are also stronger and more durable muscles, rather than those created simply by a build up of fluid.

Scientific Approach – Use Both Methods

What you want to do is spend a period of 8-12 weeks alternating between the two types of muscle growth. You should not mix the two systems within a short space of time because the body will not know how to adapt. Trying to do too much at once means your body does not know how best to react.

The Truly Simple Approach

If you aren’t rushed to increase muscle size as quickly as possible, you can focus in the middle rep range year round. The popular 5 sets of 5 reps routine works extremely well. As time goes on you will steadily see your muscles grow. They will not only be show muscles, they will actually be strong as well. What you need to do is have three exercises planned out for each part of your body, then do five sets of five reps for each. The rest period between sets should be small and you want to use quite heavy weights. This is the scientific way to increase muscle size.