Why You Need To Build Real & Fake Muscle

progressive overload for bigger muscles photo

Build More Real Muscle

Real muscle growth (which is really called myofibrillar hypertrophy) is what you get when your actual muscles get bigger and you can expect to gain 1-to-5 pounds of real muscle each month and the best way to build more real muscle is to…

Build More Fake Muscle &…

Fake muscle growth (which is really called sarcoplasmic hypertrophy) is what you get when your muscles get pumped up BIG real fast (just like a balloon) by being able to hold more water weight and other stuff in it and…

To build more fake muscle…

Your muscles will adapt to your high rep muscle building workouts by storing more energy in them (and that energy is basically just water weight, carbs, blood, creatine & other stuff) and the more energy you can store in your muscles means your muscles will get bigger so look at this way…

Here's the good & bad things about building Fake Muscle…

The good & bad things about building Real Muscle is…

No matter how you workout to build muscle…

You'll always be building Real & Fake muscles at the same time &…

To keep things simple…

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There are 15 comments

how do you tell the difference between the two. Started lifting at 150 very lean body type gained 20 in months thought it was too much so decided to slow down on the food for a bit now lost 5 and starting to eat more

March 31, 2014

adrian bryant

real muscle is usually what is left after you've gone on a high protein diet or limit your water intake for a while.

your fake muscles will pop out more once you intorduce more carbs, high rep workouts to force more blood into the muscle, etc.

April 01, 2014


Now i got it!

Yes i do that in my running workouts, every workout i run more 500m :)

With weights i prefer to increase the weight between sets.. it's more challenging.

June 27, 2013


Thanks! But what do you mean by waiting the next workout?

June 25, 2013

Adrian Bryant

i mean that as an option intsead of increasing the weights or reps every set you can wait until next workout to do so

June 26, 2013


Thank you for this! Great stuff.

So to build REAL muscle would be better to do 4 sets of 8 reps, 7 reps, 6 reps, 5 reps (for example) were i always make the dumbbells heavier and heavier between sets to make it more difficult THAN doing 4 sets of 12, 10, 8 and 6 reps were i also add more weight between sets.. Assuming of course that in the first example i can lift heavier because i make less reps..

And if the weight lifted is the same in these two examples i gave? Would make any different?


June 25, 2013

Adrian Bryant

to look good it's better to build BOTH real and fake muscle by using a 6-to-12 rep range and you can do that by increasing weight on each set or by waiting the next workout

June 25, 2013


Hello Adrian,

I have a doubt, I just have an operation so I’m not be able to workout in three months, in my last workout I do 2 sets of 8 reps with 134 pounds and 3 sets of 6 reps with 164 pounds for bench press and for squats 5 sets of 8 reps with 184 pounds, should I star at the same point when I come back to the gym or need to use lighter weights?

June 11, 2013

Adrian Bryant

you'll need to start with lighter weights since you'll be out for a while but don't worry you will quickly build back up

June 11, 2013


Hm actually you can't build lots of real and fake muscle with 5-10 reps duh. Muscle hypertrophy, what you call fake muscle, requires lots of reps and very few rest between sets, if you rest a lot forget it, real muscle requires much less reps (if u never go below 5 reps you never get the maximum strengh) and more rest between sets so that you can give it all on the next set (and also because it doesn't require na anabolic environment - like muscle hipertrophy).

May 27, 2013

damnit you internet

i need an efetive way to distinguish between these types of muscle fibers, real muscle - slow twitch, and fake muscle - fast twitch, i can feel the difference between my leg muscles (slow twitch) and my becips (fast twitch 50/50 slow twitch) by touch, and i realised lately my becips got way harder with lower reps but.. there is this method i don't understand why it works, its that if u can do more than 8 reps with 80% of your 1 rep max you are slow twitch predominant and less u r fast twitch predominant, shouldn't it be the other way around? fast twitch gives endurance right? meaning u can do more reps, but u r weak with heavy weights? there is so much contraditory information on the internet..

May 22, 2013


Hi Adrian. I am 5 6 and about 158 lbs. I have a rather big butt and I am told it looks like J-Lo's shape. Although with my pants off it looks big butt not with out dimples and cellulite and barely any lift. I have been doing butt bridges and my butt has lifted a little and some cellulite is gone butt my butt is getting smaller and what I am really going for is a kim kardashian butt or j-lo butt, with my pants off! I have been using 20 lbs with my reps (that is all I have available atm) Anything I could do to reach my goal with 20 lbs and if not what should i up my weights to to get the muscle build???Thank you.

November 19, 2012

Adrian Bryant

yes, you're going to need to use weights that only allow you to do 4-12 reps at a time

November 20, 2012

Cyrax XIII

this stuff about real muscle with fake muscle has something to do about one thing i read in internet like "Time under tension"

Thanks for this page adrian.

November 13, 2012


I love MUSLESS In my bum

May 03, 2012

Incorrect please try again
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