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. 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.

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. The main fear from this type of growth is it will not last. 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. It could literally take years before you see any significant growth. With this type of growth you get denser and more firm muscles. It makes your muscles appear 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

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. 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 aren’t rushed to increase muscle size as quickly as possible, you can focus in the middle rep range year round. Doing five reps in five sets is an effective workout. You will experience slow and steady increases in muscle. They will not only be show muscles, they will actually be strong as well. 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. This is the scientific way to increase muscle size.