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Just peeked in to find this fascinating thread. Fist I will just say that heavy resistence with fewer reps is the final formula for developing hypertrophied muscles. Lighter weight and higher reps are more specific to muscle endurance. If you haven't been training you will see some sizable increases when you first start but as you found, it takes more overload to recruit more muscle fiber to create a larger mass.
The idea of genetics has been bantered for years. In fact we all come in with a genetically predetermined amount of red vs white fiber. The science community has proven, however, that with proper training, specific to the individual, the body does take advantage of it's adaptive capabilities and will chemically change fast to slow and visa versa. It takes a great deal of consistency though, to continue to encourage the need for such changes to occur and to be maintained. Your lifestyle behaviors influence the quality of your muscular system all the time.
Plyometrics, ballistic training, negative training, and the work of Pete Sisco (on an earlier thread) will encourage more adaptive response. Rest is one of the key factors, though, in building size. The bodybuilders that are so freaky and take steroids don't get that way because they necessarily work more than others. The anabolic steroid keeps the body from breaking down the precious muscle they have so they rest ALOT to preserve every little fiber they gain. I dated a body builder once and playing a round of putt-putt was more energy output than he was willing to expend during a competition.
Jogging for duration and distance will increase your fat burn and increase your oxygen efficiency. I am more ectomorph so if I don't really support long distance running/jogging with sound calories I will go into a catabolic state pretty quickly. Sprinting, on the other hand, a ballistic activity, tends to work better, short bursts of speed help me keep my muscle on my skinny legs.
Again, all of the information is mostly influenced by your individual type and consistency of training. Your body is an information processing system. If you feed it adequate calories and work it like a horse, it will adapt to that information. If you work hard most of the time but slack off every few weeks you will not get the same response because the information you are providing that creates the request for adaptation is not as demanding and so . . .
Work hard, be consistent, rest adequately, and eat clean but adequate calories to build your new muscle. Vik
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