There are actually two forms of muscle increase, or muscular hypertrophy as it is technically called. These are sarcoplasmic hypertrophy and myofibrillar hypertrophy. In sarcoplasmic hypertrophy, the fluid in muscle cells experiences growth without a corresponding increase in muscular strength; in other words, it is essentially a cosmetic structural increase of the muscles. It is typically the result of intense training that combines a high number of repetitions with short intervening rest periods.

As for myofibrillar hypertrophy, it involves the growth of microscopic bundles of filaments inside muscle cells. This expansion brings about a corresponding increase in the contractile strength of the muscle. Basically, this is a functional increase that is developed through strength training, generally by training with

heavier weights, fewer reps, and long rest interval periods. Note that muscles developed in this way may be denser, and thus appear smaller, than muscles developed through sarcoplasmic growth. However, the dense and hard muscles are stronger than the cosmetically larger muscles that basically just contain more fluid.

In the beginning, weight training will lead to both forms of muscle increase, whatever the training method used. But at some point, you will have to start making choices, as it is not advisable to increase more than one component of weight training at a time unless you are quite experienced. For example, if you want to increase the weight you train with, you will have to maintain or lower the number

of reps per set–it would not be a good idea to increase both, at least not for a while. You will very likely need to lengthen the intervals of rest between training sets as well. The number of sets should also be considered. There are generally one to six sets per exercise, the number depending on how advanced you are in training. For beginners, one set per exercise is recommended, as additional sets will provide little in terms of gains. Only advanced fitness practitioners will greatly benefit from doing multiple sets per exercise.

Progressive overload is one of the best ways of achieving muscle increase. In this method, you train by lifting weights that are as heavy as you can

handle. You should be able to do several repetitions with those weights. If you are able to do 15 or more, then the weights you are lifting are too light, and you need to advance to heavier weights. With every level of weight you move onto, you will grow in strength and endurance.

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