You are probably wondering what the scientific way to increase muscle size is. 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. Low reps causes a real growth of muscle tissue in your muscle. The best way is to maximize both types of growth.
How To Increase Muscle Size
High Reps For High Fatigue
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. This is a good way to add size and as long as you train hard in the proper rep range, you will maintain this size.
Lower Reps and High Tension Result in Actual Muscle Fiber Growth
So why not just aim to increase muscle tissue and not worry about sarcoplasm? 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. With this type of growth you get denser and more firm muscles. 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.
The Smart Regime
What you want to do is spend a period of 8-12 weeks alternating between the two types of muscle growth. You should not alternate between the two daily because this way your body will just end up being confused. If you confuse your body by trying both methods simultaneously then your body will simply fail to adapt to each method.
Keep It Simple If You Want
If you are in no hurry to increase muscle size then you can remain in the middle ground for all your workouts. Five reps in five sets is a good regime to follow. As time goes on you will steadily see your muscles grow. As well as some slight muscle growth your muscles will become physically stronger and not just look bigger. 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 between sets should be small and you want to use quite heavy weights. This is the scientific way to increase muscle size.
