Let’s start with the fact muscle growth is not some a great secret. You do not have to wonder if it will happen to you. You simply need to know what type of training stimulates the muscle to increase in size. Lets discuss the two types of muscle growth and how you can use this knowledge to quickly gain muscle mass.
1. Sarcoplasmic Muscle Growth:
This type makes the muscles bigger because the fluid inside the muscle cells is expanded. The rate of muscle growth of this type results increases beyond any other method and much faster. Bodybuilders are able to get a lot larger than weight lifters because they use sarcoplasmic growth as much as possible when increasing their muscle mass.
So How Do You Increase the Sarcoplasm Inside a Muscle Cell?
A great method for expanding the sarcoplasm is to do between 6 and 15 reps. You need to “compress” your workouts to a certain extent. The rest period needs to be short to insure that you fatigue the muscle within this rep range. You can’t rest 90+ seconds in between sets because this will limit the amount of sarcoplasmic muscle growth caused by the workout. You’ll also need to make sure your total volume of reps and sets are also high.
2. The Second Type is Myofibrillar Muscle Growth:
This type expands the fiber or tissue of the muscles to make them larger. The potential for growth is much smaller compared to sarcoplasmic training. If you are looking to get your muscles to look full and hard, myofibrillar muscle growth is the method you should use. If you just focus on Sarcoplasmic training, you will have soft “fluffy” looking muscles.
So How Is Training For Myofibrillar Growth Done?
You need to make sure you’re training in that 2-5 rep range, as well as going for maximum tension in your muscles rather than maximum fatigue. Rest longer in between sets, because the weight being used and tension generated is your number one goal. This is when you are allowed to rest 90+ in between your sets. You also are allowed to take brief pause in between your reps. It’s not necessary for the volume to be high, you just want to be lifting heavy and doing it for a low to medium number of sets.
Combine Both of These Types of Muscle Growth for The Best Results
Keep in mind that focusing only on sarcoplasmic growth will give you big, but soft, looking muscles. If you just focus on myofibrillar growth, you will have dense but undersized muscles.
