Do It Yourself

may think this isn’t a great approach, causing a build up of sarcoplasm, but it is actual growth. Our bodies or comprised largely of water so this is a legitimate way to get larger muscles. You may think that growing muscle this way is just a temporary thing, not true. 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

You may think that focusing on muscle growth this way should be the best way to gain muscle mass all round. 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. 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. The resulting muscles are stronger than simply big muscles thanks to fluid build up.

The Smart Regime

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. Trying to do too much at once means your body does not know how best to react.

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. This is how you increase muscle size systematically.