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So How do you increase muscle size scientifically? The answer is knowing the 2 different ways that muscle grows, this is Myofibrillar and Sarcoplasmic growth. When you lift with high reps and high volume, you increase the volume of fluid inside of the muscle which results in a quick increase in size. When you lift for lower reps the growth comes from an actual increase in muscle tissue. The best way is to maximize both types of growth.

How To Increase Muscle Size

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

You may think this isn’t a great approach, causing a build up of sarcoplasm, but it is actual 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.

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? The reason is if you just focus on this type of workout you will not see any muscle growth for some time. If you just did low rep training it would take years to see a noticeable increase in muscle size. What is good about this type of workout is it makes your muscles stronger because it creates muscle fiber growth. 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. The reason you don’t want to do high reps and high volume at the same time you do your lower rep strength training is that it confuses your body. If you confuse your body by trying both methods simultaneously then your body will simply fail to adapt to each method.

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. You will experience slow and steady increases in muscle. They will not only be show muscles, they will actually be strong as well. The best way to continue this approach is to have 2 exercises for each part of your body and do five sets of five reps for each. The rest period should be short, but not short enough that you cannot manage the full sets with some pretty heavy weights. With this approach you will slowly but surely increase muscle size.

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