Muscle can grow in two ways, through hypertrophy and hyperplasia. Muscle hypertrophy refers to the increase in the diameter of muscle fiber which means a larger muscle or growth. Muscle hyperplasia refers to the splitting of muscle cells leading to the creation of new muscle fibers. Now if you could combine muscle fiber hypertrophy and muscle fiber hyperplasia that would be the Cadillac of all results; bigger and more muscle fibers! The bad news is this is not likely to occur under regular workout and diet conditions.

Current research has shown that we cannot increase the number of muscle fiber cells in our bodies, we are born with what we will have for life. The studies have been done looking at moderate to very intense to weight lifting and neither has shown an increase in the number muscle fiber cells. A recent article in the American College of Sports Medicine's Medicine and Science in Sport and Exercise found evidence for muscle fiber hyperplasia in anabolic steroid using powerlifters. Obviously, the side effects of steroid use do not warrant the feasibility of embarking on such a mission to create new muscle cells. With hyperplasia out as the method to muscle mass, let’s look at hypertrophy, a tested and true path to growth and size.

Muscle fiber hypertrophy or bigger muscles can be achieved in two ways: one way to increase muscle size is to increase the volume within the cell (sarcoplasmic hypertrophy) in which there is no increase in muscular contractile strength and is favored by endurance athletes or by increasing the muscle contractile protein (myofibrillar hypertrophy) which makes up the muscle and is preferred by power lifters. Sarcoplasmic hypertrophy occurs during training which includes sets of 8 to 12 repetitions against sub maximal force and myofibrillar hypertrophy occurs when there is maximum load placed against a muscle for 2 – 8 repetitions.

Results take approximately 6 to 8 weeks to begin to see so put in the time, eat properly and get adequate rest between workouts. Muscle hypertrophy does not necessarily occur for everyone and conversely, although hypertrophy may occur, not everyone will experience increased strength from increased muscle size. Sarcoplasmic growth occurs while you “pump”, while the muscle is filling with blood and the ensuing swelling or edema post exercise and myofibrillar growth occurs over the weeks as you contract the muscles and then let them recover fully before engaging them again.