The predominance of muscle mass in the human body has a beneficial effect on the metabolic rate and the process of burning fat, since it is muscle tissue that actively uses the energy produced by cells. Therefore, an increase in muscle mass is the goal not only of bodybuilders, but also of any person who does not want to acquire unnecessary body fat. The site will describe the mechanisms of muscle growth in this article, and also tell why women, contrary to popular belief, do not gain a large amount of muscle mass during strength training.
Skeletal Musculature and Muscle Growth - Highlights
Today we will consider the basic mechanisms and principles of growth of skeletal muscles, which consist of filamentous myofibrils, which in turn consist of sarcomeres (their composition is represented by myosin and actin protein filaments - filaments).
About 650 skeletal muscles in the human body contract when they receive signals from motor neurons that cause the muscles to contract. And the better these contraction signals, the more strength we are able to develop.
If a person is able to lift a very heavy load despite not looking very muscular, this means that their motor neurons are firing strongly enough to cause stronger muscle contraction. Therefore, powerlifters can look less pumped up than bodybuilders, but still be stronger. Most of the initial growth in strength occurs in the early stages of strength training. Muscle growth stabilizes after this period as muscle activation occurs more easily.
Below we will look at:
- physiology of muscle growth;
- mechanisms of muscle growth activation;
- the effect of hormones on muscle growth;
- the effect of rest on muscle growth;
- why rapid muscle growth is unlikely.
Physiology of Muscle Growth: How Muscles Grow
After training, the body begins to repair or replace damaged muscle fibers through the cellular process of "soldering" muscle fibers to form new myofibrils. Such myofibrils increase in thickness and number to promote muscle hypertrophy (muscle growth). Muscles grow when the rate of muscle protein synthesis exceeds the rate of protein breakdown.
Muscles grow when the rate of muscle protein synthesis exceeds the rate of protein breakdown.
However, this adaptation does not occur directly during weight lifting, but during rest.
How do muscles grow? Myosatellites (they are also myosatellocytes and satellite muscle cells) act as stem cells for our muscles. During activation, they contribute to the division and maturation of muscle tissue cells and therefore are directly involved in the growth of myofibrils.
The degree of activation of myosatellites, as studies show, affects the growth of skeletal muscles. Therefore, in order to build muscle, you need to activate satellite cells. How to do it?
3 mechanisms for activating muscle growth: tension, damage, stress
Natural muscle growth is ensured by the ability to constantly load them. Such a load is the main component of the growth of muscle tissue, which disrupts the homeostasis of the body.
Mechanism one - muscle tension
In order for muscles to grow, it is necessary to provide them with a load to which they have not adapted before. Therefore, a logical step for those who want to build muscle is to gradually increase the weight of the weights being lifted. Additional muscle tension helps trigger changes in the chemical processes in the muscle, which allows you to activate growth factors (including mTOR) and satellite cells, which the site spoke about above.
Also, muscle tension affects the connection of motor units in muscle cells.
The second mechanism is muscle damage
Local muscle damage during exercise is the cause of muscle pain after exercise. Such local damage promotes the release of inflammatory molecules and immune cells that activate myosatellites. True, pain is not an obligatory companion of this process.
The third mechanism is metabolic stress
Metabolic stress causes swelling of muscle cells, which helps muscle growth without directly increasing the size of the cells themselves. This effect is observed as a result of an increase in the level of muscle glycogen, which gives the muscles volume and ensures the growth of connective tissue. This growth is called sarcoplasmic hypertrophy - it provides visually pronounced muscles without increasing their strength.
How do hormones affect muscle growth?
Hormones are another important factor that significantly affects muscle growth and recovery, since hormones regulate the activity of myosatellites. Insulin-like growth factor IGF-1, in particular mechanical growth factor (MGF) and testosterone, are the main mechanisms for activating muscle growth.
Testosterone increases protein synthesis, suppresses their destruction, activates myosatellites and stimulates other anabolic hormones. The vast majority of this hormone in the body is not available for use (up to 98%), but during strength training not only testosterone is released, but also the sensitivity of muscle cells to it increases. Testosterone also stimulates the response to growth hormone by increasing the presence of neurotransmitters at damaged muscle fibers, which also helps promote muscle growth.
Insulin-Like Growth Factor regulates muscle growth by stimulating protein synthesis, promoting glucose uptake and redistribution of amino acid uptake (the building blocks of protein) in skeletal muscle, and activating satellite cells to enhance muscle growth.
Why is rest necessary for muscle growth?
If you do not provide the body with proper rest or nutrition, you can reverse the anabolic process and put the body in a catabolic state (a state of destruction). Muscle protein metabolism responds to strength training within 24-48 hours after exercise. Thus, the interaction between protein metabolism and food ingested during this period determines the effect of nutrition on muscle hypertrophy.
Age, gender and genetic predisposition are factors that affect the growth of muscle tissue.
It is important to understand that the degree of muscle growth depends on the age, gender and genetic predisposition of the person. For example, the male body has more testosterone than the female body, which allows men to build larger and stronger muscles.
Why is rapid muscle growth unlikely?
Muscle hypertrophy takes time, a relatively slow process in most people. As a rule, visible muscle growth is not observed for several weeks or even months after the start of strength training.
A number of genetic characteristics, hormonal levels, the type and number of muscle fibers, the degree of activation of satellite cells - all these factors affect muscle growth.
In order for muscles to grow, it is necessary to ensure the predominance of protein synthesis over its breakdown. This requires eating enough protein and essential amino acids, as well as carbohydrates, to activate cellular processes to restore destroyed muscle tissue.
Thus, in order to ensure muscle damage and growth, it is necessary to force the muscle tissue to adapt to loads that exceed the loads that your body is used to. After completing a workout for muscle growth, it is necessary to provide proper rest and nutrition so that the muscles can recover and grow.
People involved in gyms progress in different ways. Some manage to gain mass fairly quickly, while others do not grow muscles. What affects muscle growth and how to speed up this process, today we will try to figure out all the details.
Physiology of muscle growth
Muscle tissues in the human body are the most economical, as they try to retain as many useful substances as possible and gradually increase in size, adjusting to physical activity. There is also the so-called ideal weight mechanism: the body itself determines the maximum number of muscle fibers necessary for a comfortable existence.
The amount of fibers is laid down at the genetic level from birth, but their quality can be increased with the help of strength training, proper nutrition and other important factors. Muscles grow due to the increase in the thickness of the fibers, but how to stimulate this process?
What affects fiber thickening?
Training programs for gaining muscle mass are aimed at partial destruction and rupture of fibers, and in the process of rest, the muscles are restored and increase in volume, exceeding the previous volumes. This process is called supercompensation.
Thickening of muscle cells occurs as a result of the synthesis of protein filaments that absorb nutrients that enter the body as part of food. The more a person trains, the more protein threads in the body and the more efficient the blood supply to muscle tissues. Accordingly, you need to give your body enough protein, vitamins, minerals and calories in general. Without this condition, the volume of muscle groups cannot be increased, since they will not have building material for growth.
During exercise, the muscles fill with blood and increase in size. Athletes call it . In this case, microscopic fibers are damaged, and when they are restored, growth is caused.
How to accelerate muscle growth?
Natural training for muscle growth involves creating stress for the muscles. They are an important condition for growth and maintain homeostasis in the body. This happens when certain conditions are met.
muscle tension
It is under load that the muscles receive the mentioned stress, to which they are not yet adapted. You must do whatever is necessary to shock them. To do this, you need to increase the working weights. Cells undergo complex chemical processes that determine the processes of muscle growth. For example, an intracellular protein is activated - a signal element that promotes the development and hypertrophy of muscle fibers.
tissue damage
After exercise, everyone had to feel muscle pain - this is a sign of local muscle damage, namely microscopic fiber ruptures. These local damages include satellites in the work of the cell. Note that pain is not a mandatory indicator of muscle growth, but in order to make muscles grow, it is necessary to achieve damage to them. In simple terms, during recovery, the fibers thicken and due to this, the volume of muscles increases.
metabolic stress
Experienced athletes know what pumping is and how to achieve it. This is the name given to the filling of the muscle with blood during work. This happens under the influence of metabolic stress. Many athletes are sure that it is the pump that makes your muscles grow. Scientists conducting many studies partially confirm this fact.
In fact, under the influence of metabolic stress, the muscles do grow, but the cells may not increase. This is due to glycogen entering the muscles and increasing them with the help of connective tissues. This is sarcoplasmic hypertrophy, in which muscle volumes can increase without increasing the working weight in training.
The role of hormones in muscle growth
Why don't muscles grow with regular performance of all exercises? The reason may be hormones. They are essential for cell growth and regeneration after exercise. The most important hormones that help achieve the desired result are:
- testosterone;
- IGF-1.
Many focus on stimulating the production of testosterone, which triggers protein synthesis, slowing down its breakdown. It includes satellite cells in the work and promotes the production of other anabolic hormones by the athlete's body.
As a result of performing strength exercises, the production of testosterone is stimulated, and the receptors of muscle cells become sensitive to free testosterone. IGF-1 regulates muscle volume and stimulates protein synthesis, and also helps satellite cells work to increase muscle fibers. Everything is quite complicated, but the bottom line is that you must perform heavy strength exercises, otherwise the hormone will not be produced in sufficient quantities. As a result, you will find that the muscles do not grow or grow slowly.
The role of nutrition and amino acids for muscle growth
Amino acids are protein particles needed to build the protein needed by muscle fibers. Each type of protein contains different amino acids. Accordingly, meals directly affect the intake of nutrients into the body, from which new muscle cells will be built. It is protein products that make the emphasis with proper nutrition, but the calorie content of the diet plays an important role so that the body has the energy to perform strength exercises.
- Try to make 5-6 meals a day. One or two meals can be replaced with protein shakes or snacks in the form of cottage cheese, a handful of nuts, or a banana.
- You need to remove “empty” and high-calorie foods from the diet: soda, fast food, chips, pastries, fried pies, etc. They do not contain useful substances, and the fat they contain increases bad cholesterol in the blood and disrupts the functioning of internal organs.
- The diet should be balanced and be sure to include high-quality proteins, complex carbohydrates, vegetables and fruits, omega-3 fatty acids.
- If you have a lean physique, use a gainer to gain muscle mass. It will increase your daily calorie intake.
- Do not increase the amount of protein per 1 kg of weight in excess of the norm. It is enough 2 g of protein per 1 kg of body weight. You can get protein from cottage cheese, eggs, meat, chicken, seafood, protein shakes.
Compliance with these rules will allow you to make your muscles grow. you can learn from other articles on our website.
Why do muscles grow slowly?
If the muscles have stopped or are simply not growing well, you may be breaking your diet or training incorrectly. You should do up to 3-4 times a week, but no more, otherwise overtraining may occur. In addition, muscle hypertrophy is a long process. You may not see results in a few weeks, but after 2 months they will definitely be noticeable. Just take measurements or take a picture of yourself once a month and track the results. If you adhere to all the above recommendations, the muscles will definitely grow, albeit slowly.
All people are genetically different, and they also produce hormones differently. The difference is in the type and number of muscle fibers, and in the ability of satellite cells to activate cell growth. All these factors in one way or another affect muscle growth. For the same reason, it is impossible to say how long the muscles begin to grow and how to understand that the process has begun. Everyone is different, so keep exercising and watching your diet.
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It is important to support protein synthesis so that it prevails over breakdown. Make sure you get enough protein, complex carbohydrates, and essential amino acids. They will speed up the recovery of damaged cells, and you will see the result. Without all this, muscles can increase in volume very slowly and almost imperceptibly.
That assimilates and processes food faster than the female. At the same time, without exhausting training and with sufficient activity, young people gain better mass. Simply put, if you just relax a little and increase the amount of calories you consume, they will immediately be deposited in the hips, abdomen and waist. In this situation, there is a more uniform weight gain, and not an increase in unnecessary fat. This rule applies to fairly active and healthy men.
Dubious sports nutrition is clearly not an assistant in gaining muscle mass. If the main goal is to gain weight quickly, it must be taken into account that the rate of gain depends on the regimen and genetics. Just eating extra calories will not help you achieve the desired result. You will need a comprehensive approach to this problem. Proper nutrition, load alternation, weekly rest, good sleep are the best solution to achieve your goal.
Proper nutrition
First of all, it is recommended to abandon the use of semi-finished products. It is important to eat high-quality complete protein. At least 2 servings of fish or meat, cottage cheese 5-6% fat, egg white should be present on your table daily. Average intervals between meals should be no more than 3 hours.
A set of muscle mass occurs due to weight gain and regular training in the gym (2-3 sessions per week). It is worth noting that the recommended duration of each lesson should be 40-45 minutes. It is necessary to eat a sufficient amount of protein foods in combination with useful amino acids, vitamins, trace elements, fats and carbohydrates. It is also recommended to drink at least 2 liters of water during the day. Before going to bed, protein and protein shakes are acceptable.
Glutamine and creatine are the most useful supplements for gaining muscle mass. They are perfect for solving your problem. Glutamine strengthens defenses, improves the immune system. Creatine effectively increases the level of muscle energy and endurance. Experts recommend using these supplements in combination with high-carbohydrate drinks.
To quickly gain muscle mass, you should exclude from the diet foods enriched with animals and other saturated fats (sausages, butter, margarine, lard, fatty meats, etc.).
Before going to bed, food should be rich in protein and easily digestible. In this case, sour-milk products, fish, poultry, vegetables are perfect.
Ramp up muscles possible in domestic conditions. However, two basic conditions must be met for this to happen. Firstly, you need to monitor nutrition, and secondly, you also need to engage in muscle training. Excluding one of these conditions will not allow you to achieve what you want (you will either gain weight or make existing muscles more prominent, but not increase them).
Instruction
The main thing with increasing muscle mass is frequent food intake, because growth requires a source. In no case do not eat rarely, but in large quantities. This will not be of any use, and a "full" belly for training is not the best. You should eat like this: in your own, in addition to breakfast, lunch and dinner, include constant "snacks" (preferably at least every two hours). The fact is that the body will need "building material" to increase the muscles. So if you want to achieve results, you must forget about the feeling of hunger.
Your diet should include both proteins and carbohydrates. But there should still be more proteins. This is necessary for the renewal of muscle tissue after training. The daily norm of proteins in the body is considered to be approximately 1.5 g per kg of body weight. Also, the diet should contain a sufficient amount of fat. Another important factor is water. Consume it in large quantities, because it is to some extent a source of strength and energy. It is recommended to drink at least 12 glasses of liquid per day.
This article is for those who want to increase the volume and improve the shape of the muscles. Surely, you have thought about why some guys have such powerful and voluminous muscles, as if they were pumped up by a pump, while in us, ordinary mortals, they seem flat and not so voluminous.
You may not be able to keep up with those who have a genetic predisposition to develop muscles, famous stars such as 4-time Arnold Classic winner Flex Wheeler, Mr. Olympia, however, you can significantly increase the volume of your muscles using the suggested here tricks.
The duration of the load refers to the amount of time for which the muscles are in a tense state during the execution of the approach.
Whether the effort is isometric, eccentric, or concentric, the contraction of the muscle results in its tension. But for muscle growth, it is not the time of tension that matters. We are interested in the effect of prolonged tension caused by clamping of blood vessels.
The blood vessels during muscle contraction are compressed until completely clogged, thereby limiting blood flow to this muscle. This effect of tension is obtained if you step on a garden hose.
The longer the muscles are under load, the longer the blood flow to it is limited. But the heart still pumps blood, and due to squeezing of the vessels around the working muscle, blood accumulates in the tissues. After the set is completed, the muscle relaxes and blood flows into the muscle.
The longer the vessels are clamped, the greater the volume of blood rushes into the muscle. To feel this process, you can try to do push-ups for 5 seconds and pay attention to how the muscles are poured. Then you should rest for about two minutes, and then do push-ups for 30 seconds, and again feel how the blood rushes to the muscles.
This process is called hyperemic supercompensation and is known to bodybuilders as "pumping" ("pump"). The rapid influx of a large flow of blood in the muscles increases the pressure.
In the movie Pumping Iron, Arnold noted that a good rush of blood to the muscles is just an incredible feeling. But more important to you should be that the influx of blood puts pressure on the dense, tough sheath of the muscle - the fascia.
The fascia is very difficult to stretch, but over time, and it begins to give in to the pressure that comes from within and stretch, allowing the muscle that it surrounds to actually and visually increase in volume.
And although this information is scientific, we are interested in the results, not science. In the experience of most bodybuilding coaches, the increased duration of the load on the muscles increases their volume. Although, of course, this does not happen in a short time.
According to the experience of Western trainers, a higher speed of movement in repetitions and the use of more weight allows you to involve more muscle fibers in the work.
That is why, instead of using less weight and intentionally slowing down movements, it is better to move, even concentric, quickly, but choose a weight that can be done for 45 seconds.
With a set duration of less than 30 seconds, this will not generate enough blood flow to create good intramuscular pressure. On the other hand, to complete a set lasting more than 60 seconds, you need very little weight, which is also not good. Therefore, the optimal time is considered to be 45 seconds.
No. 2. Doing more work
Your body has an incredible ability to adapt. It does its best to adapt to any load and become more prepared for certain tasks. This also applies to high volume training.
Training volume refers to the total number of repetitions and sets. This is the total amount of work that muscles perform during exercise. More energy is needed to do more work. Energy for muscle contraction is provided by muscle glycogen, a store of carbohydrates stored in muscle tissue.
Let's assume that you want to use the above principle of stretching the fascia. You do chest exercises for sets of twelve reps. The chest muscles will use significantly more glycogen to perform ten sets of twelve reps than two sets of twelve reps. It should be remembered that only the glycogen of working muscles is consumed.
With a sufficient increase in training volume, thus, depletion of glycogen stores in the muscles occurs, an interesting phenomenon occurs. The body begins to strive to replenish glycogen stores in order to successfully cope with such loads next time.
The process of a short-term increase in muscle glycogen content is called glycogen supercompensation. At the same time, the muscles are temporarily able to store a larger amount of glycogen than usual, say, instead of 100%, it stores 120%.
With regular repetition of the stimulus, i.e. with the systematic depletion of glycogen stores, the body gradually acquires the ability to accumulate an increasing amount of this substance. And this means that this pattern can also be used in the long term.
And, despite the fact that we are not so concerned about the amount of glycogen in the muscle, but its volume, containing more glycogen, the muscle looks more voluminous and rounded.
You won't be able to see changes after 1-2 high volume workouts, but results will become noticeable over time. After 8 weeks of high volume training, you may find that your muscles are getting bulkier. But there are exceptions to this rule. With a relatively high volume of your training, you will not even notice major changes, because your body is adapted to such loads. The same applies to the duration of muscle loads.
The second reason for the weak effect of this technique may not be in the load, but in the diet. If you don't eat enough carbs, especially after workouts when your body's ability to store glycogen increases, your body won't have the material to store muscle glycogen.
Remember that glycogen is just a store of carbohydrates, not fats or proteins. Just like filling up a gas tank with gasoline, you need to fuel your body with enough carbs to replenish your glycogen stores.
It should be noted that with the constant accumulation of more glycogen in the muscles, this also puts pressure on the fascia surrounding them, and gradually stretch it.
It must be remembered that the intensity and volume of work must be inversely proportional to each other, this is required for the complete restoration of not only the muscles, but also the nervous system. That's why you shouldn't be tempted to push every set of a high-volume program to failure.
No. 3. Optimizing the length of breaks between sets
Like the first strategy, optimizing the rest time between sets can increase blood flow as well as increase pressure in the muscle.
Let's pretend you're doing a killer approach. Muscles swell as if the skin will soon burst. Then you want to rest for three minutes, giving your body time to replenish creatine phosphate in tired muscles, remove lactic acid and hydrogen ions. In the next approach, to achieve good performance, this is very useful.
But in order to maintain high intramuscular pressure, 3 minutes of rest is a lot, since a significant part of the blood that creates this pressure drains from the muscle during this time.
We should not forget that the fascia consists of a strong, rigid tissue. In the report on a small pressure in a short period of time, it does not stretch. In order for it to stretch, it is necessary that the muscle exert more prolonged pressure on it.
That is why, in order for the fascia to stretch as much as possible and increase the volume of the muscle, you need the muscle to remain filled with blood for as long as possible.
This technique has its advantages and disadvantages. If you start the next approach too early, you will not be able to perform it at full strength. As previously mentioned, it takes a certain amount of time for the products of its work to be removed from the muscles and for the restoration of the supply of creatine phosphate. This is required to complete a decent number of reps in a set.
On the other hand, a very long rest can relieve the pressure that is placed on the fascia.
In this case, you need to carefully listen to your body. You should pay attention to how swollen from the influx of blood and dense the muscles became after the set, and try to catch the moment when this effect disappears. So, you can rest exactly as much time as necessary for optimal stretching of the fascia.
It is imperative to note in the training diary the number of repetitions performed in the approaches. If you completed fifteen repetitions in the first approach, and only six in the next, then this means that you did not rest enough.
By observing the sensations in the muscles and comparing the number of repetitions in further approaches, you can choose the optimal length of rest between sets.
But if you do not want to sometimes bother your own brain by focusing on sensations, then you should rest for 45 seconds. 30-60 seconds is the optimal time to recover between sets. With less difficult exercises, such as barbell curls, 30 seconds will be enough to recover. When performing more tiring exercises, such as squats, it is better to rest for 60 seconds between sets. Naturally, if you have enough strength to do squats with a minute of rest between sets.
No. 4. Stretching a muscle while it is filled with blood
Doing stretching exercises is very useful, and at any time. Stretching is one of the most underrated techniques to help increase muscle performance, improve muscle appearance, and prevent injury.
Stretching can loosen the contraction of the muscles by the fascia or keep the muscles in a stretched state for as long as possible, this will also help stretch the fascia.
To increase the tensile pressure on the muscle membrane, you need to stretch when the muscles are still filled with blood. In other words, it is necessary to do muscle stretching exercises no more than thirty seconds after the end of a long approach. And it is necessary to keep the muscles in a state of stretching longer than usual. You can stretch for sixty seconds, or longer.
But, since due to static stretching exercises, a decrease in muscle performance in further approaches is possible, then you need to stretch after the last approach of the exercise for a certain muscle group.
Stretching the muscles is another, no less significant effect. By holding the position of a fairly strong stretch for a long time, this allows the stimulation of the growth of new sarcomeres and muscle lengthening.
If you can lengthen the muscle by growing sarcomeres, it will become visually voluminous, especially in a tense state.
This method, like any technique associated with stretching the fascia, needs time and consistency in use. It should be written in the training diary that it is necessary to stretch after training, otherwise you can forget about it. And you should tune in to the fact that you will begin to notice changes after a maximum of three months. With enough patience following this strategy for six months, you will definitely see results.
No. 5. Isolation of lagging muscles
This strategy helps to increase the volume of muscles not by stretching their shell, but by focusing loads on the target muscle group.
The whole point of training is to expose the muscles to unusual loads for them, and then allow them to adapt. To develop weak muscles, you need to make sure that these muscles do the main work. This is the only way to force these muscles to adapt and develop.
For example, if for some reason the main work is done by triceps when doing a bench press to develop the pectoral muscles, then it is they who will become stronger and larger.
In such cases, there are several methods to make sure that not the triceps, but the pectoral muscles do the main work and take the stimulus to growth. One trick is to pre-fatigue the chest muscles with isolation exercises before doing the bench press.
For example, you can do breeding with dumbbells lying down, and then move on to doing a bench press. You may not like the fact that during the bench press you will need to work with a light weight. But you can be sure that the tired pectoral muscles will do most of the work. And it is they who will have to adapt to the loads with the help of hypertrophy.
In addition to pre-fatigue, doing isolation exercises is very useful for increasing lagging muscles.
It is preferable for general development to do such as deadlifts, squats and the aforementioned bench press. However, when it comes to developing individual muscles, then isolation exercises such as straight-arm rows, machine leg extensions, and dumbbell flyes are often more effective.
For general strength development, isolation exercises are not very good, but they allow you to work out lagging muscle groups, due to the fact that in such exercises all the load goes to the target muscle. If we compare, for example, leg extension with squats or raising arms with a bench press.
If you, performing a basic exercise, do not feel well the work of individual muscles, then you can first try to do isolating exercises for the same muscles, and then move on to the basic one. Thanks to this sequence, it is possible to preliminarily tire the muscles, as well as activate the nerve fibers in it.
For example, if you can’t feel the work of the muscles of the upper back (the middle part of the rhomboids and trapezius muscles) while performing a barbell row to the waist in an incline, then you can first try to raise your arms with dumbbells through the sides in an inclination, and then move on to traction. You may find that you will feel better working the upper back muscles in the pull to the belt.
And finally
We hope that these recommendations will be useful to you. Just do not forget that the improvement of the physique, especially the development of lagging muscles, takes time. Therefore, be patient and enjoy the training!
In this article, we will look at several important aspects regarding muscle growth in athletes. It is extremely important to understand what a muscle is, why it grows, what it needs to grow.
Any professional bodybuilder will tell you: in order to build muscle, you need to understand the process itself, its nature! Only then can positive results be achieved in the future.
The muscle is the most "economical" part of our body. She tries to lose the substances she needs as little as possible and, accordingly, gain as much as possible.
Also in the human body there is a mechanism of ideal weight. Your body itself determines for itself the peak at which you need to stop when gaining mass so as not to create problems for yourself. If this peak does not suit you, then you need to arrange a “fight” with it in order to change the situation.
From birth, each person has a certain amount of fibers laid down by genetics, the number of which you cannot increase, but the quality is no problem. The muscle grows by increasing the thickness of the fiber structure. So, all that is required of you is to make it (the fiber) grow.
Operating principle
During training, your fibers are partially destroyed (torn), and during rest, the muscle is restored and tends to exceed the limit that was originally set. This process has received its name - "super compensation".
The process of fiber thickening is accompanied by the synthesis of myofibrils (protein filaments). They absorb the nutrients that you eat with food.
The more you train, the more protein threads there will be, the better the blood supply to the muscles. It follows from this that if you do not supply your body with the necessary substances (proteins, calories, minerals, vitamins, and much more), then development is out of the question. Muscles can never get bigger, and the fact becomes clear: training without proper nutrition leads to zero effect.
What is muscle fiber hypertrophy?
During training, your muscle becomes engorged with blood, which leads to its increase, as noted above. This process in bodybuilding is defined by the term "pumping" - pumping.
Hypertrophy, in fact, is a disease of your muscle, its non-standard and unusual condition. The fiber increases in size due to an increase in the number of myofibrils. The level of protein in the muscle increases.
The role of protein synthesis in gaining muscle mass
Each cell in the human body has only 1 nucleus in its composition, while muscles have a large number, which allows them to synthesize new, high-quality proteins that consist of a certain amount of amino acids. The nuclei of muscle cells give a signal to ribosomes so that they synthesize the necessary type of protein.
If you do not supply the muscles with the necessary building material, they simply will not be able to grow. And again, as you can see, it's all about nutrition.
Muscle tension and its effect on muscles
The tension created by the muscle during exercise is another important element. He is responsible for starting the mechanism of protein synthesis, giving a signal to muscle cells about the need to feed the "affected" fibers.
Thanks to this, new tissues appear, an increase in muscle mass and volume occurs. Receptors in cells are very sensitive to maximum loads and high voltage. That is why all professional bodybuilders are advised to exercise as long as strength allows.
It is necessary to cross the pain threshold in order to start the process of protein synthesis and supercompensation.
The role of hormones in the training process
Muscle growth is built on 3 "pillars":
- Testosterone
- Insulin
- A growth hormone
Each of these hormones has a powerful effect on muscle cells. Insulin speeds up the delivery of protein to the muscles. The potassium-sodium pump carries out the process of transferring amino acids to muscle tissue. The other two hormones, on the contrary, act on muscle fibers, causing them to disintegrate. This whole process is possible only with powerful loads.
The role of amino acids
An amino acid is a protein particle. From them, the necessary protein is built. 1 type of protein contains several types of amino acids. Your results in terms of mass gain depend entirely on how much protein you eat with food.
The required amount of protein is determined by the level of intensity of the training process. Also, in addition to protein, calories play an important role, which supply the necessary energy for complex physical exercises.
Cycles of growth and loss of muscle mass
In bodybuilding, any bodybuilder must remember 2 important processes:
- Anabolic cycle (constant muscle growth, if all training conditions are met + proper nutrition)
- Catabolic cycle (malnutrition, resulting in a decline in muscle growth and the appearance of fatigue)
Necessary conditions for muscle growth
If you decide to build muscle mass, then you need to follow the 3 main components:
- Powerful loads and properly built training process.
- Proper and regular nutrition, which will supply your muscles with all the necessary substances.
- Complete rest.
It is important
It must be remembered that our body is “smart”, it gets used to a certain load, which is repeated for a long time. You should "surprise" him with new exercises, changing loads, training durations, and many other tricks.
For full muscle growth, it is optimal for you to develop not only fast fibers, but also slow ones. That is - sometimes alternate loads (on force and on mass). Proportional growth depends on this.
What affects muscle size?
The compaction and thickening of the muscle fiber is influenced by factors such as:
- Fiber thickness
- Number of blood vessels
- sarcoplasm
- Number of fibers
- What fibers are developed
- Fascia
In this article, we have reviewed the most important points regarding muscle building. Remember, in order to build quality mass, you need to learn this process.
Of course, there are mandatory conditions that every bodybuilder must comply with, but everyone has their own muscle building exercises, and the program should also be individually suited for you. If you have the opportunity to consult with a specialist, then do not miss it.
Try putting together some programs and see how they affect you. And what about nutrition, everything is simple here: there will be no full-fledged intake of all the necessary substances - there will be no mass.
Watch a video about how muscles grow and how you can influence muscle growth.
And the second video how to accelerate the growth of muscle fibers
Good luck! Everything depends on you.