The Scientific Strategy To help Enhance Muscle Measurements
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. 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.
Get Bigger Muscles
High Reps and High Fatigue for an Increase in Fluids Within the Muscle
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. 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.
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. Another benefit is that this also makes the muscles much stronger than just increasing size through fluid increase.
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. 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 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. As well as some slight muscle growth your muscles will become physically stronger and not just look bigger. Pick 2-3 exercises per body part and do 5 sets of 5 reps. 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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