How To Make Your Muscles Grow Bigger And Stronger

by Jeff on November 27, 2010

This article will teach you training methods that make your muscles grow bigger and stronger.

There are two training methods, one that emphasizes on making your muscles grow bigger and the other with emphasis on making your muscles grow stronger.

Before we get into these specific training methods, here is why they work.

How Muscles Grow

When your muscles grow bigger, each individual muscle cell grows bigger in size. The number of muscle cells don’t actually increase.

Inside your muscle cells, there is sarcoplasm (a fluid) and myofibrils.

  • The best way to make your muscles grow bigger is to increase the sarcoplasm in your muscles.
  • The best way to make your muscles grow stronger is to increase the density of myofibrils.

Training Methods To Make Your Muscles Grow

The training method that maximizes your gains in muscle size is through higher repetitions with lower weights. This creates more fatigue in your muscles, which leads to increased sarcoplasm in each muscle cell. Sarcoplasm can’t contract because it is a fluid. This is why powerlifters can lift more weights than bodybuilders pound for pound, one focuses on getting stronger, the other focusses on getting bigger muscles.

The training method that maximizes your strength gains is through lifting lower repetitions with higher weights, which increases the myofibrils.

Both training methods will lead to size and strength gains, however, each method focusses on maximizing either size or strength.

To focus on making your muscles grow bigger, do 8-12 repetitions per set for a total of 4 sets. The resting time between each set should also be short, around 30 seconds. To build even greater fatigue, you can do multiple exercises targeting same muscle group. The goal here is to build a greater degree of muscle fatigue.

If your main focus is strength training, do 5 repetitions for 3 sets. The resting time is much longer for this training method. Rest for 3-5 minutes between each set. Take the full break even if you feel rested. You will only do one exercise per workout and never hit failure. Only attempt a repetition if you’re 100% certain that you can do it. You might have the feeling that you haven’t worked hard enough, you might even feel fresh. This reserve of energy is important in helping your strength grow as fast as possible.

P.S.

The best way to train is to make your muscles grow bigger first, and then move onto building strength. Building strength and lifting heavier weights makes your existing muscles harder and more dense. This approach results in creating an incredible physique.

If you’re interested in learning more about using these principles to build a ripped physique, I recommend that you check out my Visual Impact Muscle Building Review. Visual Impact has 3 phases, each phase building upon the previous phase to create the lean, dense and ripped look. In the first phase, you will train for rapid muscle size gains and in Phase 3, you will train to lift incredible amount of weights (beating any previous record easily).

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{ 6 comments… read them below or add one }

Raymond - ZenMyFitness November 27, 2010 at 9:50 pm

Looks a good solid a workout plans to reach those goals … if you mix them both together over a period of time you are sure to get a hot looking muscular and lean body
Raymond

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Dave - Not Your Average Fitness Tips December 5, 2010 at 1:14 am

Good strategy to get bigger muscles or stronger muscles. Like Raymond above, I think these used back and forth over a few months can lead to a great look.

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Bloom to Fit March 20, 2011 at 3:50 pm

To get bigger muscles, you work to failure.
To get stronger muscles, you NEVER go to failure.

True?

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Jeff March 27, 2011 at 7:49 pm

That is correct. For optimal sarcoplasmic growth, you should work to failure. However, if you do that every workout session, you will hit a plateau fairly quickly. You can alternate between the two training methods to keep progressing.

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Kelly-Fitness Overhaul April 20, 2011 at 1:02 am

Good advice! The workout to make you stronger is real similar to how I trained was I was powerlifting. This makes sense, since i was strictly trying to get stronger.

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Mark's Fat Burning Food and Fitness Blog April 26, 2011 at 6:26 pm

Nice Blog, right on !;-)
Always good to get back to basics, good explanation of loading parameters for the beginner!

Mark

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