Increase Muscle Size
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. Fluid builds up within your muscles when you lift in high volume and high reps, this gives the impression of fast muscle growth. Lifting with low reps however, increases muscle tissue found in the muscles. The best way is to maximize both types of growth.
Increase Muscle Size
Create Fluid Within Muscle With High Reps Causing High Fatigue
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. You may think that growing muscle this way is just a temporary thing, not true. The fact is this is a good way to cause initial quick growth, you then train properly with the right rep range to keep it.
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. 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 tones up your muscles and looks more defined. They are also stronger and more durable muscles, rather than those created simply by a build up of fluid.
Scientific Approach – Use Both Methods
The smart way to increase muscle size is to mix the two approaches together, spend 3 months doing one technique, then 3 months doing the other, and repeat until you are the desired size. You should not alternate between the two daily because this way your body will just end up being confused. Trying to do too much at once means your body does not know how best to react.
For Those Who Like to Keep It Simple
If you are in no hurry to increase muscle size then you can remain in the middle ground for all your workouts. Doing five reps in five sets is an effective workout. Your muscles will become more defined and slowly get slightly bigger. The nice thing is that you will also gain strength the whole time 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. 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.
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