The Best Way to Raise Muscle Measurements – A Scientific Approach
Posted by: HealthyGirl / Category: Fitness and Diet
So How do you increase muscle mass scientifically? The answer is by understanding the two types of muscle growth: Sarcoplasmic growth and Myofibrillar growth. When you lift with high reps and high volume, you increase the volume of fluid inside of the muscle which results in a quick increase in size. 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.
Create Fluid Within Muscle With High Reps Causing 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. Our bodies or comprised largely of water so this is a legitimate way to get larger muscles. 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.
High Tension With Low Reps Produce Muscle Fiber Growth
So why not just aim to increase muscle tissue and not worry about sarcoplasm? Well, this growth happens really slowly. 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 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 best way to increase muscle size is to alternate between these two different techniques, spend 8 weeks doing one, then swap over to the other for another 8 weeks. You should not mix the two systems within a short space of time because the body will not know how to adapt. When you try to be a “jack of all trades” your body responds by not adapting to either style of training very well.
The Truly Simple Approach
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. You will experience slow and steady increases in muscle. As well as some slight muscle growth your muscles will become physically stronger and not just look bigger. 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. Don’t rest too long, but long enough to be able to use some relatively heavy weights. With this approach you will slowly but surely increase muscle mass.
Tags: build muscle, increase muscle size, muscle, muscle building, muscle size
