How muscles grow - a beginner's guide. What affects muscle growth? What affects the increase in muscle mass? Muscle boost

Everyone who wants to build muscle mass is concerned about the question of how muscles grow? Why do some look like "bulls", others like "skinny deer", although the lonely one is hard at work in the gym? To influence the process of muscle growth, you need to know physiology, properly organize training and rest.

A bit of physiology

Muscles are made up of slow twitch and fast twitch fibers. Muscles grow not when the training takes place, but after it. During training, the muscles are injured, strained and partially torn. After classes, the recovery process takes place. It is during the recovery process that muscle growth is observed. Healthy cells replace the destroyed ones, and in increased numbers.

In the process of exercising in the gym, a person trains the skeletal muscles, consisting of myofibrils and sarcomeres. Together they form a muscle fiber. A human has 650 skeletal muscles. They contract when commanded by motor neurons. Through nerve impulses, motor neurons tell the muscles to contract. The better this connection is established, the more active the contraction of muscle fibers is.

Interesting! The physical strength of a person does not depend on the volume and mass of muscles, but on the body's ability to stimulate motor neurons and better compress muscle fibers.

Operating principle

During active exercise, the number of nerve impulses that cause muscle contraction increases. Thus, muscle tissue becomes more solid, although it does not necessarily change in size in the early stages. It takes months of training for cells to grow.

Stimulation and recovery are two inextricably linked mechanisms that ensure muscle growth. In the process of exercising in the gym, there is stimulation. It's muscle contraction and tension. When compressed, a microscopic rupture of muscle fibers necessarily occurs. Increasing the load each time, these microtraumas become constant companions of classes.

And after exposure to the muscles, rest is necessary. This is recovery. During the period that the cells are restored, new cells grow, and, consequently, the growth of the muscles themselves.

What is muscle fiber hypertrophy?

As a result of regular physical activity, a gradual increase in muscle mass is observed. This is what is called. An increase in muscle volume requires special conditions and occurs if a person regularly increases the load, crossing the barrier to which the body has already managed to adapt.

There are different types of hypertrophy:

Testosterone stimulants help in creating hypertrophy. But they will be useless without special nutrition, training and. But there is no harm from these stimulants, unlike anabolic steroids.

Interesting! All the muscles of the body, especially the chest and abs, look much more beautiful with the sarcoplasmic hypertrophy that bodybuilders achieve. But athletes of other disciplines sarcastically call it "empty muscles" because they have no strength.

In order for muscles to grow, it is necessary to increase the number of myofibrils in muscle fibers. Muscle growth is impossible without special ones that affect the formation of myofibrils. Amino acids, in turn, are obtained from animal proteins. It is a building block for muscles. So, the first condition for their growth is a diet rich in proteins. Protein is what makes muscles grow.

This does not mean that you need to eat more than usual or increase the number of calories. You need to eat in the same usual amount. The ratio of proteins, fats and carbohydrates should be optimal: 30\10\60.

The rate of muscle growth is largely genetically determined. However, nature can be intervened. Muscle growth potential is influenced by factors such as:

thickness of transverse muscle fibers;
fiber type (slow or fast twitch);
the number of muscle fibers;
the amount of fluid that is in the muscles;
the amount of sarcoplasm present;
the number of blood vessels in the muscles.

You can't change what a person was born with. But it is quite possible to correct the potential inherent in nature. In this case, it is necessary to take into account the type of body structure.

There are such types as:

(short limbs and wide body);
(body parameters are relatively harmonious);
(thin people with muscle building problem).

For each type of figure, individual nutrition and training are selected.

Rest time between workouts and its role

Merely eating meat and other proteins is not enough if there is no properly organized training and relaxation routine. The periods of work and rest should be alternated correctly. Training is a determining factor for muscle growth and triggering hypertrophy. When the body feels that it lacks the physical potential to complete the task, it resorts to hypertrophy.

Training solves several problems at once - not only contributes to the growth of muscle tissue, but also helps to grow up if a person is not yet 25 years old. In a year, a person can grow by 5-6 centimeters. And training helps to start the mechanism for the formation of amino acids - important components of proteins.

Without going into complex medical terms, you just need to understand that after a workout it is extremely important to have a good rest. . And even during the workout itself, you need to take 3-5 minute pauses. The optimal pause between active workouts is a day. Better yet, 48 hours. That is, you need to do it in a day or two.

Note! Of course, you need to follow expert advice, but you should not ignore your own feelings: the body itself will tell you when to add rest, and when to add classes.

The fact is that for muscle growth, the body needs to overcome physical fatigue. If there is not enough time between workouts for recovery, then fatigue will accumulate, and muscle growth will stop. The body will spend energy on maintaining life, and not on increasing muscle volume.

Important! Muscle grows when the rate of recovery exceeds the rate of destruction of muscle protein.

The effect of muscle tension on muscle growth

Muscle tension is one of the factors for muscle growth. Therefore, in the classroom, weight lifting is often used. When muscles tense, chemical processes in muscle tissues are activated, affecting cell growth. In order for the muscles to increase in volume, it is necessary to give the body such a load that it has not yet had time to get used to.

Interesting! Pain after exercise almost completely disappears after a year of training. The pain dulls over time, the person no longer feels it.

The role of hormones in the process

Do muscles grow due to additional hormone production? Certainly. During training, testosterone levels rise, and it stimulates the response to growth hormone. This process begins at the moment when a person is unable to lift the projectile or push out. This is called muscle failure. This condition causes a shake-up for the body, and therefore an additional portion of hormones is produced.

Athletes additionally take artificial hormones to speed up the result. But according to many doctors, it is better not to get carried away. In order for growth hormones to get into the muscles, and not be destroyed by the liver, hydrogen ions are needed. Hydrogen ions should be no more and no less than necessary. With a lack or excess, muscle growth will be inhibited. Hormonal balance is maintained by the correct mode of exercise and rest.

The role of amino acids

Amino acids are part of protein compounds, and without them, muscle growth cannot be achieved. There are 22 types of amino acids in the body. 4 of them our body produces itself, and another 8 come to us with food.

The list of essential amino acids includes:

- protects muscles from destruction;
- increases muscle endurance and promotes their rapid recovery after microtraumas;
- affects the speed of building muscle tissue;
- an important amino acid for muscle growth and the synthesis of creatine and adrenaline.

Most of the essential amino acids are found in plant and animal products, namely proteins.

Necessary conditions for muscle growth

In order for the body to acquire the long-awaited forms, it is necessary to create the following conditions:

Repetition of basic movements, such as,.
Meals are recommended to be done and frequent - at least 6 times.
The diet should consist mainly of proteins. We also need minerals, mineral water.
You need to sleep enough. It is during sleep that the muscles completely relax, and this is important for their growth.

Another important point is the connection between muscle growth and the central nervous system. To start the process of muscle growth, it is necessary to influence the central nervous system with firm convictions, self-hypnosis, and a great desire to achieve the goal. And also create stressful conditions for the central nervous system in the form of an additional load during training, an increase in time for exercise, and a change in the training scheme.

How can you understand that muscles are growing? If all three directions are set correctly - nutrition, training and rest, then the muscles will definitely grow. It is best to check monthly with a flexible meter how much muscle tissue has increased.

What do you need to eat to build muscle?

The main food should be carbohydrates. But these are complex carbohydrates. The menu should include:

rice, other cereals, as well as potatoes and pasta;
fats, but mostly vegetable (found in nuts, in);
chicken, chicken proteins, cottage cheese, as well as nutritional supplements.

Vitamins are required. The most popular among vitamin complexes:

activate the healing of microcracks in muscle tissues, which means that you can quickly start new activities.

And still it is necessary to observe fractional nutrition. The more often a person eats (of course, in small portions), the faster the metabolism, the metabolism accelerates, the adipose tissue melts, and the muscle builds up.

Another important condition is to drink enough water. It is water, not juices and tea. Pure water should be drunk at least 1.5-2 liters per day. But not in one sitting, but divided into 5-6 servings. And drink half an hour before meals and two hours after meals.

Conclusion

The formation of a beautiful body due to muscle growth is possible with a harmonious combination of a special diet, exercises with an increasing load and good rest. . Not only the speed of muscle growth is important, but also the health of the athlete. It is better to avoid artificial hormonal drugs, and limit yourself to taking vitamins.

Muscle growth is a complex process of increasing the mass of the muscle fiber and surrounding tissues, requiring both physical training, adequate nutrition and adequate sleep. It is often believed that muscle growth occurs during sleep, when the body mobilizes reserves for recovery - including by increasing the production of somatropin (growth hormone).

In order to understand that muscles are growing, it is enough just to listen to the signals of your body. First, the processes of healing and subsequent muscle growth are closely related to the appearance of characteristic muscle pain. Despite the fact that this pain is often attributed to increased production, recent scientific research refutes this - pain appears due to a number of factors.

Secondly, an increase in body weight against the background of an increase in strength also clearly indicates that the muscles are successfully growing. However, we note that this rule requires a regular increase in the weight with which you pump muscles - the start of growth processes implies a new level of stress for the muscles. Another type of load can also be such stress, which indicates the benefits of alternating sports.

What makes muscles grow?

We all know that exercise makes muscles grow. However, from the point of view of anatomy, this is not entirely accurate, since the muscles themselves practically do not grow, but only the volume and density of myofascia increases. It is also important that even the best strength exercises are completely useless without adequate nutrition (both in terms of protein and total calories).

What makes muscles grow?

Regular strength training for hypertrophy
Increasing the diet by 10-15%
Sufficient
Sufficient recovery time

Anatomy and Physiology of Muscle Growth

From a scientific point of view, it is more correct to speak not about muscle growth, but about increasing their volume - that is, about muscle hypertrophy. Most scientists tend to believe that the very number of muscle fibers remains virtually unchanged throughout life and is genetically determined¹. Physical training does make the fibers stronger, but does not lead to an increase in their number.

Visual muscle growth and its pumping with exercises is primarily an increase in sarcoplasm (nutrient fluid surrounding muscle fibers), muscle glycogen depots and proliferation of connective tissues. In fact, the athlete's body begins to use and energize existing muscle fibers more and more efficiently.

How muscles grow:

strength training
Multi-joint basic exercises
Sufficient amount of glycogen in the muscles
Use

How long does it take for muscles to grow?

Scientific studies show that the process of muscle growth begins approximately 3-4 hours after strength training² and ends after 36-48 hours - depending on the muscle group. That is why it makes no sense to pump the same muscle group more often than once every two or three days, and the ideal training frequency for gaining mass for beginners is 3 workouts per week.

At the same time, immediately after training, the beginner's body needs both easily digestible proteins to stop catabolic processes in the muscles, and carbohydrates in an amount of at least 100-150 g (30-40 g immediately after training, the rest - within 2-3 hours). The period when the body prefers to send food energy to the muscles is called metabolic or.

The Best Muscle Growth Exercises

The most effective effect on muscle growth and glycogen synthesis is the so-called "basic training", which triggers the processes of hypertrophy. Such training consists in performing multi-joint exercises that involve several large muscle groups at once. Exercises should be performed in 5-7 repetitions with a heavy working weight - and this requires perfect knowledge of technique.

Such strength training provokes microdamages in muscle tissue, the subsequent recovery of which leads to muscle growth. In addition, basic training for hypertrophy has a positive effect on the body's production of a number of hormones necessary for muscle growth - primarily testosterone and growth hormone. Recall that these same hormones affect fat burning and relief drawing.

What is hypertrophy?

This is an increase in the muscle mass of the body due to the growth of individual groups of skeletal muscles. It is hypertrophy that means muscle growth and is the main goal in bodybuilding, because without muscle growth it is impossible to increase both their strength and volume. Hypertrophy training strategy - basic exercises and heavy working weights.

In turn, muscle hypertrophy is divided into two types - myofibrillar and sarcoplasmic hypertrophy. The first is achieved by increasing the volume of muscle fiber cells (while the actual number of cells remains practically unchanged), the second - by increasing the nutrient fluid surrounding this fiber. In simple terms, the first affects strength, the second affects muscle volume.

Carbohydrates are the main food for muscles

On the one hand, heavy strength training using multi-joint exercises triggers various physiological processes in the body, leading to an increase in the strength of muscle fibers. On the other hand, without a sufficient supply of energy in the form of carbohydrates, fats and proteins (in that order), there will simply be no muscle growth.

Carbohydrates are needed by the body to create glycogen stores (the main source of energy for muscles), fats - for the synthesis of testosterone and other important hormones. Separately, we note that the strategy of nutrition and training for muscle growth largely depends on the athlete. Naturally thin people need enhanced nutrition, while overweight endomorphs can do harm.

Features of sports metabolism

The main difference between the metabolism of athletes and the metabolism of a non-athletic person is the ability to use carbohydrates more efficiently and regulate the level of insulin in the blood. In simple terms, the body of athletes prefers to process carbohydrates from food into and send them to muscles, and not to fat stores.

Regular "muscle pumping" gradually increases metabolism, requiring a significant increase in caloric intake and forcing the athlete to eat more. It is also interesting that modern scientists believe that there are no genetic lucky ones, and everyone can become the owner of a sports metabolism after several years of appropriate nutrition and training.

***

Despite the fact that muscle growth is not such a complex physiological process, it is achieved only with the right combination of factors such as regular strength training, increased caloric intake and sufficient rest. For muscle growth, most beginners need only 3 workouts a week - otherwise they are in danger of overtraining.

Scientific sources:

How do muscles grow? Young sub Kwon, M.S. and Len Kravitz, Ph.D.,
Muscle Growth Part I: Why, And How, Does A Muscle Grow And Get Stronger? Casey Butt, Ph.D.

Everyone who has ever worked out is well aware that in athletes, muscles grow not only during, but also after it, and in comparison with strength training, it is less effective for muscle growth. How do muscles grow after a workout? To explain this phenomenon, physiology will come to our aid.

During each workout, the body experiences stress, and this is completely normal, otherwise muscle mass will not increase. Its growth depends on a number of factors:

genetic predisposition and;
hormonal background;
age (a young body builds muscles faster);
diet;
training and rest regimen;
with a gradual increase in load and periodic change of exercises;
general condition of the body.

Schematically, the process of muscle growth is as follows:

During strength training (cardio to a lesser extent), the body is stressed due to an unusual load, and during the training process it progresses from time to time. There is metabolic stress. The muscles, as it were, are pumped with blood, and as a result, muscle hypertrophy occurs.
With an intense load in the muscles, microtraumas occur due to the destruction of muscle fibers, causing pain.
Muscle growth does not begin during training, but only three hours after it and lasts up to two days (which is why it is recommended to load different muscle groups).
Recovery of muscle fibers occurs from amino acids under the influence of hormones at the level of intracellular reactions and is accompanied by hypertrophy.

Hypertrophy of muscle fibers

If during strength or cardio training you do all the exercises with maximum tension (heavy weight, many repetitions, fast pace), then by the end of the workout, a feeling of heat appears in the muscles.

This is the so-called metabolic stress, or pumping, when the muscles are pumped with blood, and edema occurs around the muscle cells.

Because of it, the cells and connective tissue swell, the muscle seems to burst, and its volume increases as a result (however, it does not become stronger from this).

However, hypertrophy of muscle fibers after training will not last long, usually for several tens of minutes.

Bodybuilders use pumping before competitions to visually make their muscles more voluminous and embossed and look more impressive in photos and videos.

The Importance of Protein in Muscle Growth

How long and with what intensity the recovery and growth of muscle cells will take place largely depends on how you eat.

The main building material for muscle fibers, of which, in fact, the muscle consists, is. In percentage terms, it looks like this:

18-20% - protein content in total muscle mass (the rest is water);
80% of the protein is in "dry" muscle tissue.

The main sources of protein are the following products:

beef, the protein from which is absorbed by 70-80% and quickly enough; in addition, it contains many essential amino acids;
hard-boiled - in this case, the protein is absorbed by 90% (and in its raw form - only by 50%); egg white contains a high content of almost all vital amino acids;
; however, the absorption of protein from it is rather slow.

As a sports supplement, it has gained great popularity, containing a lot of essential amino acids.

The protein from it is absorbed by 90%, so it is recommended for consumption after strength / cardio training.

The role of hormones, amino acids and trace elements in muscle growth

Let's start with amino acids, which, in fact, make up all the proteins of our body.

To eliminate micro-destructions in the structure of muscle fibers, and at the same time create new ones, new proteins are synthesized from amino acids.

But this process does not happen by itself, for its launch it is necessary to influence certain hormones: self-totropin (growth hormone), testosterone (the main male sex hormone) and insulin. It is on them that physical strength and high-quality muscles depend.

The role of insulin is to accelerate the transport of amino acids to cells and activate protein synthesis.

This, of course, does not exhaust its role in our body - it is a very versatile hormone, which, among other things, largely depends on providing the body with energy.

Protein synthesis is almost impossible without minerals; play a huge role in the functioning and growth of muscles, so cardio and strength training must be accompanied by the intake of vitamin and mineral complexes.

The Importance of Sleep for Muscle Growth

And now the most interesting, at least for beginners.

All these complex processes of restoring muscle structure and building muscle mass do not occur during, but after strength training, during rest and especially sleep.

This process is called supercompensation, when the muscle not only recovers to its original level, but also exceeds it.

21.10.2014

muscle up! Evidence-based Solutions for Maximizing Muscle Growth
PeteMcCall

Source: acefitness.org
Translation by FPA expert S. Strukov

Resistance training is a process that involves exercising with external resistance to improve skeletal muscle performance, appearance, or a combination of the two. Weight training can simultaneously increase strength and muscle size, however, there is a clear difference between training the ability to produce maximum effort and aimed at muscle growth. By itself, weight training does not cause muscle growth; fatigue-inducing training load stimulates the physiological mechanisms responsible for increasing muscle mass. According to the principle of overload in building an exercise program, in order to stimulate physiological changes, such as muscle growth, it is necessary to apply physical stimulation with more intensity than the body habitually receives. Muscle growth from resistance training occurs as a result of an increase in the thickness of muscle fibers and the volume of fluid in the sarcoplasm of muscle cells. Understanding how the muscle system adapts to the effects of resistance training can help you determine the best training method to maximize muscle growth in your clients. Existing research tells us how the body can respond to stimuli, but each person may get slightly different results in response to the effects of resistance exercise.

Updated on 05.02.2019 11:02

The ability to gain muscle mass and increase lean muscle mass depends on various variables, including gender, age, weight training experience, genetics, sleep, nutrition, and fluid intake. Emotional and physical stressors, each of which can affect the adaptation of physiological systems to resistance training, can also affect the ability to increase mass. For example, work overload or insufficient sleep can significantly reduce muscle growth. Knowing how to properly apply this science, however, can have a significant impact, enabling you to help clients achieve maximum results.

Mechanical and metabolic load

It is well known that physical adaptation to exercise, including muscle growth, results from the application of immediate program variables. There is no doubt that resistance training leads to muscle growth, however, scientists are still undecided what exactly causes muscle growth. Resistance training exerts two specific types of stress, mechanical and metabolic, and both can provide the necessary stimulus for muscle growth (Bubbico and Kravitz, 2011). Brad Schoenfeld is a scientist who has authored two definitive reviews on training for muscle growth. “Mechanical tension is by far the main stimulus for muscle growth from exercise,” Schoenfeld explains. - There is strong evidence that metabolic stress also promotes adaptive hypertrophy. A problem for research is that mechanical and metabolic stress act in tandem, making it difficult to isolate the influence of each” (Schoenfeld, 2013).

Mechanical stress is the stress from physical exertion applied to the structures of the motor neuron and the fibers attached to it, collectively called motor units. Resistance training leads to microtrauma in muscle tissues, which send signals to satellite cells responsible for repairing damage to mechanical structures, as well as for the formation of new muscle proteins (Schoenfeld, 2013; 2010). In addition, in his study on cellular adaptation to resistance training, Spangenburg (2009) confirms that “exercise-activated mechanisms lead to changes in muscle signaling pathways that are responsible for hypertrophy.”

Metabolic stress occurs as a result of the production and consumption of energy by the muscle, which is necessary to ensure contractions. Moderate-intensity, high-volume training programs that result in muscle growth use the glycolytic system for energy production. By-products of anaerobic glycolysis: the accumulation of lactate and hydrogen ions - lead to a change in the acidity of the blood and cause acidosis. Research shows a strong link between blood acidosis and increased levels of growth hormones that support muscle protein synthesis. In a review of studies, Bubbico and Kravitz (2011) note: "It is currently believed that the metabolic stress resulting from the formation of by-products of glycolysis (for example, hydrogen ions, lactate, and inorganic phosphate) promotes hormone release and leads to muscle hypertrophy."

When designing a training program that aims to increase muscle mass, you need to know how to use the load of exercise without creating a negative combination with other stressors. A good personal trainer needs to know how to adjust the intensity of exercise to promote optimal results from a training program. It is necessary to design a resistance training program with the correct application of variables: exercise intensity, rep range and rest intervals to create mechanical and metabolic loads on muscle tissue that stimulate the production of hormones and promote the synthesis of contractile proteins responsible for muscle growth (Schoenfeld, 2013; Bubbico and Kravitz , 2011).

Mechanical stimuli

To develop an exercise program for maximum muscle growth, you need to understand the physiology of muscle fibers. A motor neuron receives a signal from the central nervous system (CNS), causing the muscle fibers connected to it to contract. There are two main types of muscle fibers: type I (slow twitch) and type II (fast twitch). Type I fibers are also classified as aerobic, due to their high oxidative capacity, which enables them to contract for a long time. Type II fibers are most commonly divided into two types IIa and IIb in the physiology literature. Type IIb fibers use energy-rich phosphates to contract to generate high force for short periods without using oxygen, making them completely anaerobic. Type IIa fibers can take on the properties of both type I and type IIb fibers, depending on the training stimulus used (Baechle and Earle, 2008; Zatsiorsky and Kraemer, 2006).

The initial increases in strength from a resistance training program are predominantly due to improved nerve function: external resistance creates a stimulus that increases the number of motor units fired and their rate of contraction. One of the long-term adaptations to resistance training is to increase the diameter of the muscle fibers. As the diameter increases in size, the greater surface area of the fibers allows more force to be generated. Muscles in which the diameter of individual fibers is larger are able to exhibit greater strength. Despite the common misconception that lifting weights can lead to a rapid increase in muscle size, it takes eight weeks or more, even with a well-designed program, for significant growth to occur.

According to the all-or-nothing principle, motor units can be active or inactive: however, when there is sufficient stimulus to contract, all fibers contract. Slow twitch motor units have a low firing threshold and low conduction velocity and are best suited for sustained, low-effort activity because they contain type I fibers.

Fast twitch motor units contain type II muscle fibers and have a high threshold of excitation, as well as a high speed of signaling, and are better suited for rapid force production, as they can produce ATP quickly without the need for oxygen. Fast twitch fibers are also larger than type I fibers and play a more significant role in hypertrophy. Recruitment and innervation of type II muscle fibers requires a high mechanical and metabolic load to failure of the muscles involved in the approach (Zatsiorsky and Kraemer, 2006).

Metabolic stimuli

Motor units in muscles are recruited according to the principle of size, from small, type I at the beginning, to large type II, capable of generating force to move large loads. When type II muscle fibers are recruited, glycogen stores are used to produce the ATP needed for contraction, and this leads to adaptations that can affect muscle size. When muscle cells are depleted of glycogen stores for energy, they adapt by storing more glycogen during the recovery phase. One gram of glycogen during the formation of reserves in muscle cells holds up to 3 g of water. Doing high reps to failure can not only cause acidosis, which stimulates hormone production, but also depletes glycogen stores, leading to an increase in muscle size after recovery (Schoenfeld, 2013).
According to David Sandler, Director of Education and Science at iSatori Nutrition and a former strength coach at the University of Miami, mechanical loading likely plays a major role in stimulating muscle growth. “Weight lifting causes structural damage and destruction of muscle proteins. Once damage has occurred, the body releases proline-containing peptides as signals to the endocrine system to begin the repair process."

Endocrine Stimuli for Hypertrophy

The endocrine system produces hormones that control cell functions. Mechanical and metabolic stress affecting muscle fibers affects the endocrine system, which increases the production of hormones responsible for the repair of damaged muscle tissue and the formation of new cellular proteins. The hormones testosterone (T), growth hormone (GH), insulin-like growth factor (IGF-1) are released as a result of resistance training and promote the synthesis of proteins responsible for muscle recovery and growth (Schoenfeld, 2010; Vingren et al., 2010; Crewther et al., 2006). The level of protein utilization and subsequent muscle growth is associated with damage to muscle fibers that contract during training. Moderate to heavy weights lifted in high reps can generate high levels of mechanical force that increase damage to muscle proteins and signal the production of T, GH, and IGF-1 to remodel proteins and build new muscle tissue (Crewther et al., 2006 ).

Resistance training leads to an immediate and long-term adaptation of the endocrine system, which is important for muscle growth. In the acute phase, immediately after exercise, the endocrine system will produce T, GH, and IGF-1 to help repair damaged tissue. Long-term adaptation consists of increasing the number of receptors and binding proteins that allow more efficient use of T, GH, and IGF-1 for tissue repair and muscle growth (Schoenfeld, 2010; Baechle and Earle, 2008; Crewther et al., 2006). Schoenfeld (2010) noted that muscle damage from mechanical stress and metabolic stress from high-intensity exercise is an effective stimulus for the release of hormones responsible for cell repair, and IGF-1 is probably the most important hormone that increases muscle growth. It has not been determined which type of stress, mechanical or metabolic, affects the endocrine system more, however, studies show that organizing the intensity and volume of training in the direction of lifting heavy weights with short rest periods can lead to an increase in the production of anabolic hormones that promote growth. muscles (Schoenfield, 2013; 2010; Wernbom, Augustsson and Thomee, 2007; Crewther et al., 2006).

Weight training for muscle growth

It's not enough to just lift weights for high reps if it doesn't lead to muscle failure. The body is very efficient at storing and using energy, so if you repeat exercises with the same load, it can limit the amount of mechanical and metabolic stress on the muscles and minimize training results. To stimulate muscle growth, it is necessary to select training variables in such a way as to produce a mechanical load on muscle tissues, as well as create a significant metabolic demand. Zatsiorsky and Kremer (2006) identified three specific types of resistance training: the max effort method, the dynamic effort method, and the repetitive effort method (Table 1).

Table 1. Classification of strength training

Type of effort	Description	Intensity	Number of repetitions
Maximum effort (MU)	Using maximum weights to create mechanical overload
Dynamic forces (DU)	Not maximum weights lifted at the maximum available speed	40-60% PM - repeated efforts 80-100% PM - single efforts	4-8 for repeated efforts 1-2 for single efforts
Repeated efforts (PU)	Creating Metabolic Overload by Performing Non-Maximum Repetitive Lifts to Failure		8–12 (run until failure occurs)

Attention: PM - repeated maximum. Source: Zatsiorsky and Kraemer, 2006.

Max effort method

Maximum effort (MA) strength training uses heavy weights to increase the activity of high-threshold motor units containing type II fibers. Strength training can improve both intramuscular coordination - an increase in simultaneously active motor units in a single muscle, and intermuscular coordination - the ability of various muscles to simultaneously activate. The main stimulus from MU is mechanical, myofibrillar hypertrophy with a significant increase in strength and a moderate increase in muscle mass. The MU method is effective for developing strength, but not the most effective means of increasing muscle mass.

Dynamic force method

When training by the method of dynamic effort (DU), non-maximal weights are used, moved at the highest speed available to stimulate motor units. The DU method activates the contractile elements of the muscles to create an isometric force and tension of the connective tissues (fascia and elastic tissue) of the whole body. When the contractile elements of the muscles shorten, they deform the connective tissues, and then the energy of elastic deformation is transferred during the reverse, explosive movement. The DU method is most effective for increasing the rate of force development and contraction power required in many sports or dynamic activities. However, the DU method does not provide enough mechanical or metabolic stress on the contractile elements of the muscle that are needed to stimulate muscle growth.

Repetitive effort method

The Repetitive Effort Method (RP) in strength training involves the use of non-maximal loads performed until muscle failure occurs (inability to complete the next repetition). Performing the last few reps of a set in a fatigued state stimulates all motor units, the PU method can contract all fibers in the target muscle and cause significant overload. A high number of repetitions performed with a moderately heavy load of the PU method stimulates hypertrophy, creating a mechanical and metabolic overload, and is also often used by bodybuilders to increase lean muscle mass. When using the PU method, slow motor units are activated at the beginning of the set, as they become tired, high-threshold type II motor units will be recruited to maintain the necessary effort. When activated, high-threshold motor units tire quickly, which leads to the end of the set. Type II anaerobic fiber contractions result in energy production via anaerobic glycolysis, producing metabolic by-products such as hydrogen ions and lactate, which alter the acidity of the blood. Studies show that acidosis – an increase in blood acidity caused by the accumulation of hydrogen ions and the appearance of lactate – is associated with an increase in GH and IGF-1 to promote tissue repair during the recovery process (Schoenfeld, 2013; 2010).

It is important to note that if the load is insufficient or the set is not performed to failure, type II motor units are not stimulated or the necessary metabolic conditions are not created to promote muscle growth. The PU method provides three main advantages:

1) Greater effect on muscle metabolism, accompanied by greater hypertrophy.
2) A significant number of motor units are activated, leading to an increase in strength.
3) There may be less risk of injury compared to the MU method.

Rest and recovery

Often the most underestimated variable of any exercise program is the post-exercise recovery period. Regardless of the type of stress (mechanical or metabolic) that provides muscle growth, it is not as important as the time it takes to promote T, GH and IGF-1 muscle protein synthesis after exercise. Exercise is a physical stimulus applied to the muscles and is only part of the muscle growth equation. Adequate recovery is essential to allow sufficient time for the muscles to regenerate glycogen and allow the physiological processes of remodeling and creation of new tissue to take place. The most effective period for protein synthesis is the period of 12 - 24 hours after training. The frequency of training for a muscle group depends on the individual training goal, experience and fitness level. The recovery required for muscle growth is 48-72 hours between workouts for a particular muscle group.

Stimulation of mechanical and metabolic stress in the gym will promote muscle growth as long as T and GH are released during REM sleep, which means that a full night's sleep is needed for muscle gain after training. Insufficient sleep and recovery will prevent optimal muscle protein synthesis and can lead to increased levels of hormones that are responsible for energy production, such as adrenaline and cortisol, which can reduce the ability to form new muscle tissue. Sleep deprivation, poor appetite, prolonged illness, and stunted growth due to exercise are all symptoms of overexertion that can significantly affect a person's ability to achieve their fitness goals (Beachle and Earle, 2008). “Under recovery” is another reason to think about overvoltage. “To promote muscle growth, you need time for rest (active rest) to allow you to fully recover,” says Schoenfeld (2013). When working with clients looking to increase muscle mass, encourage them to get enough sleep to ensure maximum results.

Development of a training program for gaining muscle mass

The standard protocol for muscle hypertrophy is to perform 8-12 reps with enough intensity to cause failure by the last rep. Short or medium rest between sets (30-120 s) allows you to create a significant metabolic demand. Performing 3-4 sets per exercise provides effective mechanical tension of the muscles involved in the contraction. The pace of movement should allow for a relatively short concentric contraction phase (1–2 s) and a longer (2–6 s) eccentric phase to provide sufficient mechanical tension. “In terms of hypertrophy, eccentric contraction has a greater impact on muscle development. In particular, eccentric exercise has been associated with greater increases in protein synthesis” (Schoenfeld, 2010).

Complex, multi-joint free-weight movements, such as barbells, dumbbells, and kettlebells, involve a wide variety of muscles and can have a significant metabolic impact when exercising, especially in the 12 to 20 rep range. direct the impact precisely on a single muscle. Schoenfeld argues that each type of resistance plays a role in optimal muscle growth: "Free weights that involve a large number of muscles help increase muscle density, while the stabilization provided by machines allows you to load individual muscles more." The exercise program below is based on the latest scientific research related to muscle mass gain. The metabolic and mechanical demands of high volume training can cause severe muscle damage and are only recommended for clients with at least one year of free weight training experience. Clients need to start with a good dynamic warm-up that includes a variety of non-weight-bearing and core movements to prepare muscle tissue for the stress of high volume training. Even if the activity involves one or two parts of the body, it is necessary to perform a full-body warm-up, which can help increase calorie expenditure and help restore muscles that have been loaded in previous sessions. It is preferable to start training with complex movements with free weights to include the maximum number of muscles, and during the session gradually move to the use of simulators that affect individual muscles.

The last exercise of each workout should be performed on the machine using a weight reduction approach: after completing all the repetitions of the approach to failure, the weight is reduced and the possible number of repetitions to failure is also performed with it. Weight reduction approaches can cause significant mechanical and metabolic stress, as well as significant discomfort, so they should be performed at the end of the session.

Each client needs a program that meets his/her needs, but a similar way to increase muscle mass the most. You will note that there is limited cardio in this program. According to Schoenfeld, "Exercising too much energy can reduce muscle growth."

conclusions

The science behind muscle growth gets attention, but for many it just provides a technical explanation for the advice that has been passed down from one generation of bodybuilders to the next. One thing is for sure: muscle growth occurs as a result of a progressive increase in training load; however, it is still unclear whether the increase is due to mechanical or metabolic overload. Thus, the determination of which of the stimuli (mechanical or metabolic) is more suitable for a client who is interested in increasing muscle mass occurs by trial and error. Some clients may well tolerate the discomfort of training to failure, which creates a metabolic overload, while others may prefer heavy weights in several repetitions to cause mechanical stress. Mechanical and metabolic stimuli promote muscle growth, but can also cause significant muscle damage. If the client wants to increase muscle mass, he must understand that colossal efforts are needed to fulfill the desire. Perhaps this is the only case when the phrase: "No pain, no result" is appropriate.

Day 1 Lower Body

* To failure

Day 2 Upper Body Deadlifts

* To failure

Day 3 Upper Body Presses

* To failure

Attention: RM - repeated maximum

Day 4. Rest or low-intensity cardio exercise

Sources:

Baechle, T. and Earle, R. (2008). Essentials of Strength and Conditioning, 3rd edition. Champaign, Ill.: Human Kinetics.
Bubbico, A. and Kravitz, L. (2011). Muscle hypertrophy: New insights and training recommendations. IDEA Fitness Journal, 2326.
Crewther, C. et al. (2006). Possible stimuli for strength and power adaptation: Acute hormonal responses. sports medicine, 36, 3, 215238.
Fisher, J., Steele, J. and Smith, D. (2013). Evidence-based resistance training recommendations for muscular hypertrophy. Medicalina Sportiva, 17, 4, 217235.
Mohamad, N.I., Cronin, J. B. and Nosaka, K.K. (2012). Difference in kinematics and kinetics between high- and low-velocity resistance loading equated by volume: Implications for hypertrophy training. Journal of Strength and Conditioning Research, 26, 1, 269275.
Schoenfeld, B. (2013). Potential mechanisms for a role of metabolic stress in hypertrophic adaptations to resistance training. sports medicine, 43, 179194.
Schoenfeld, B. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. The Journal of Strength and Conditioning Research, 24, 10, 28572872,
Spangenburg, E. (2009). Changes in muscle mass with mechanical load: Possible cellular mechanisms. Applied Physiology, Nutrition and Metabolism, 34, 328335.
Verkhoshansky, Y. and Siff, M. (2009). Supertraining, 6th edition. Rome, Italy: Verkhoshansky.
Vingren, J. et al. (2010). Testosterone physiology in resistance exercise and training. sports medicine, 40, 12, 10371053.
Wernbom, M., Augustsson, J. and Thomee, R. (2007). The influence of frequency, intensity, volume and mode of strength training on whole muscle cross-sectional area in humans. sports medicine, 37, 3, 225264.
Zatsiorsky, V. and Kraemer, W. (2006). Science and Practice of Strength Training, 2nd edition. Champaign, Ill.: Human Kinetics.

Hypertrophy, Scientific research, Strength training, Weight training

In this article, I will tell you when muscles grow, after which, due to what, etc. and so on.

In the process of building muscles, 3 components are important (and success depends on them): TRAINING, NUTRITION and RECOVERY. All 3 components work in conjunction (together). On their own = they do nothing.

So, today's topic - when muscles grow - affects the 3rd component (recovery).

Recovery is muscle growth.

That is, answering the topic of the article - muscles grow during rest (recovery). That's all.

Look, I will show you the whole chain - how everything happens (so that you understand (a)).

When you train in the gym, you do not grow muscles (as many mistakenly believe), on the contrary, you injure them (that is, destroy them) in the process of performing various exercises for a particular muscle group. Why are we doing this? To stimulate (activate) future muscle growth.

That is, simply put, training creates the prerequisites for future muscle growth. Without training = activation of this process = that is, muscle growth = not to happen.

And whether this muscle growth will be realized = depends on other components (nutrition and sleep).

That's why all 3 whales (components) that I mentioned at the very beginning are important.

So, after training, the healing of injuries that were received during training begins, this is called “compensation”, and only after these training injuries are eliminated, muscle growth will begin (this is called “supercompensation”).

This is the basic theory. I introduced you to it so that you understand (a) = growth occurs during rest (recovery).

This is why rest (recovery) takes 10% of success in muscle growth.

I repeat, if you think that muscles grow during training, YOU ARE WRONG!!!

In training, muscles are destroyed, and they grow during REST (recovery) and only with appropriate (proper) nutrition.

If there WILL BE THE CORRECT TRAINING and RECOVERY (rest), but there will be no proper nutrition (building materials) = nothing will come of it (there will be no growth).

And all because the ORGANISM needs building materials (proteins + fats + carbohydrates + water + vitamins and minerals) in order to heal the injuries (which were received in training) during rest (recovery).

And if there are no food nutrients, THEN THERE WILL BE NO GROWTH, even if there is rest (recovery). Do you understand this or not? There will be nothing to heal injuries, because. there are no building materials (nutrition) for healing and subsequent muscle growth. Understand?

You cannot build a house without building materials. Even if you have WORKING (workouts), and a lot of time (recovery). I hope this analogy clearly demonstrates to you that the body (muscles) cannot be built without proper nutrition (building materials). Even if there is RECOVERY (rest).

CONCLUSION: MUSCLE GROWTH IS A RELATIONSHIP:

TRAINING(30%)<= ПИТАНИЕ(70%) =>REST(10%)

In my experience, most people underestimate the role of recovery.

In most cases, one talk about training and nutrition (this is normal), but that's about recovery = we must not forget.

For training and nutrition = we will not talk today. Today we are talking specifically on the topic of the article.

And we must not forget because you can have everything perfect in terms of training + nutrition, that is, you have created (a) all the prerequisites for muscle growth, BUT remember and do not forget that growth does not occur during training, but during RECOVERY AFTER WORKOUT ! That's the point.

If you do not create conditions for proper rest (recovery), then growth will slow down or stop completely. Therefore, the choice is yours. I'm just saying how it really is.

Sleep is the most important factor influencing overall recovery.

At night, you need to sleep at least 8-10 hours.

Ideally, in addition to this, sleep for another hour or two during the day (if you have the opportunity and desire).

Also try to go to bed and get up early (for example, go to bed at 9-10 o'clock, wake up at 7-8), because this also favorably affects the level of your sex hormones.

With a lack of sleep, weakness, fatigue, drowsiness, etc. occur.

What kind of training is there ... strength indicators, strength endurance and neuropsychic activity are falling .. Even without sufficient (without good) sleep, your mood disappears, and your composure, purposefulness, desire to train, etc ..

If for an ordinary person (i.e. not involved in sports) sleep is so important for normal life, then imagine the role of sleep for a person involved in sports (in the gym) ...

With a lack of sleep, your muscle tissue (your muscles) will begin to break down, and all because lack of sleep or no sleep at all increases the manifestation of catabolism (destruction).

And what is our goal? That's right - muscle growth ... and not destruction, so draw conclusions.

RECOVERY is generally a complex concept (not just sleep), which is affected by absolutely everything in your life. Any STRESS outside of training slows down recovery.

Remember this when you are, for example, nervous, sleep deprived, walking at night, etc., etc. the same nutrition (correct, sufficient, etc., etc. or not), training stress level (severity of injuries), genetics, gender, etc.

However, along with proper training + nutrition = what has been said in this article will be enough.

eat lift sleep repeat

That is, if you have everything correctly (correctly) organized by training and nutrition = and in addition to this, there is a quality recovery (rest, sleep, lack of stress outside of training, etc.) = there will be growth.

Therefore, take care of the organization of all 3 components = otherwise you will not see success.

P.s. It is important to understand that this article is only a piece of information. That's not all. This is just a small part =)

You can get the most up-to-date and complete information, based on the latest scientific data regarding muscle pumping (for both men and girls) in my courses:

for men

for girls / women

Regards, administrator.