You are probably wondering what the scientific way to increase muscle size is. The answer is by understanding the two types of muscle growth: Sarcoplasmic growth and Myofibrillar growth. A high amount of reps builds up the amount of fluid inside your muscle, this causes a fast 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.
High Reps For 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. The main fear from this type of growth is it will not last. Working out this way will give you larger muscles quicker, but you can hold onto this size by combining it with low rep workouts.
Lower Reps and High Tension Result in Actual Muscle Fiber Growth
You may think that focusing on muscle growth this way should be the best way to gain muscle mass all round. 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. What is good about this type of workout is it makes your muscles stronger because it creates muscle fiber growth. 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.
A Scientific Approach is to Simply Alternate Between Both Types of Training
What you want to do is spend a period of 8-12 weeks alternating between the two types of muscle growth. The reason you don’t want to do high reps and high volume at the same time you do your lower rep strength training is that it confuses your body. 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. You will experience slow and steady increases in muscle. 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. Don’t rest too long, but long enough to be able to use some relatively heavy weights. This is the scientific way to increase muscle size.