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. Fluid builds up within your muscles when you lift in high volume and high reps, this gives the impression of fast muscle growth. Low reps causes a real growth of muscle tissue in your muscle. The best way to increase muscle size is to use both of these methods.
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. In case you did not remember, humans are made up mainly of water as it is. This sounds like an extremely temporary state, but that would be false. 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.
High Tension With Low Reps Produce Muscle Fiber Growth
So why not just aim to increase muscle tissue and not worry about sarcoplasm? You need to realize that growing muscles this way is a slow affair. With just low rep training it would take a long time before you could notice a significant growth of your muscles. 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. Another benefit is that this also makes the muscles much stronger than just increasing size through fluid increase.
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.
Keep It Simple If You Want
If an increase in muscle size is not what you are looking for then you can take the simple approach, this is when you just do medium intensity reps for every workout. Five reps in five sets is a good regime to follow. As time goes on you will steadily see your muscles grow. The nice thing is that you will also gain strength the whole time 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 should be short, but not short enough that you cannot manage the full sets with some pretty heavy weights. This is the scientific way to increase muscle size.