So How do you increase muscle size scientifically? The smart way to increase muscle size is by having some basic knowledge of how muscles grow, there are 2 types of muscle growth and these are called Sarcoplasmic and Myofibrillar. 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. If you want to increase muscle size then the best way to do this is by utilizing both ways.
Get Bigger Muscles
High Reps For High Fatigue
You may think this isn’t a great approach, causing a build up of sarcoplasm, but it is actual 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. 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.
Real Muscle Growth With Low Rep High Tension
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. If you just did low rep training it would take years to see a noticeable increase in muscle size. 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. When you try to be a “jack of all trades” your body responds by not adapting to either style of training very well.
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. The popular 5 sets of 5 reps routine works extremely well. 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. Pick 2-3 exercises per body part and do 5 sets of 5 reps. The rest period between sets should be small and you want to use quite heavy weights. With this approach you will slowly but surely increase muscle size.