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

Anyone who wants to build muscle mass is concerned with the question, how do muscles grow? Why do some look like “bulls”, others like “skinny deer”, although the only one working hard in the gym? To influence the process of muscle growth, you need to know physiology and properly organize training and rest.

A little physiology

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

During training in the gym, a person trains skeletal muscles, consisting of myofibrils and sarcomeres. Together they form muscle fiber. A person has 650 skeletal muscles. They contract when a command is received from the motor neurons. Through nerve impulses, motor neurons “tell” the muscles that they need to contract. The better this connection is established, the more active the muscle fibers contract.

Interesting! A person’s physical power 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, the muscle tissue becomes harder, 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. During training in the gym there is stimulation. This is muscle compression and tension. When compressed, a microscopic tear of the muscle fibers necessarily occurs. Increasing the load each time, these microtraumas become constant companions of classes.

And after the impact on the muscles, rest is necessary. This is restoration. During the period that the cells are restored, new cells grow, and, consequently, the muscles themselves grow.

What is muscle fiber hypertrophy?

As a result of regular physical activity, a gradual increase in muscle mass is observed. This is what they call it. 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 production stimulants help create hypertrophy. But they will be useless without special nutrition, training, etc. 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 sarcoplasmic hypertrophy, which bodybuilders achieve. But athletes of other disciplines grinningly call this “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 factors affecting the formation of myofibrils. Amino acids, in turn, are obtained from proteins of animal origin. It is a building material for muscles. This means that the first condition for their growth is a diet rich in proteins. Proteins are what makes muscles grow.

This doesn't mean you need to eat more than usual or increase your 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 determined genetically. However, it is possible to interfere with nature. Factors that influence muscle growth potential include:

• thickness of transverse muscle fibers;
• fiber type (slow or fast twitch);
• 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 cannot influence what a person is already born with. But it is quite possible to correct the potential inherent in nature. In this case, you need to take into account the type of body structure.

There are types such as:

• (short limbs and wide body);
• (body parameters are relatively harmonious);
• (thin people with problems gaining muscle).

Individual nutrition and training are selected for each body type.

Rest time between workouts and its role

Merely eating meat and other proteins is not enough without a proper exercise and relaxation routine. Periods of work and rest should be alternated wisely. Training is the determining factor for muscle growth and hypertrophy. When the body feels that it lacks the physical potential to complete a given task, it resorts to hypertrophy.



Training solves several problems at once - not only promotes the growth of muscle tissue, but also helps to grow up if a person is not yet 25 years old. A person can grow 5-6 centimeters in a year. And training also helps launch 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 training it is extremely important to get proper rest . And even during the workout itself, you need to take 3-5 minute breaks. The optimal pause between active training is a day. And even better - 48 hours. That is, you need to study in a day or two.

Note! Of course, you need to follow expert advice, but you shouldn’t ignore your own feelings: the body itself will tell you when to add rest and when to add exercise.

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

Important! Muscles grow when the rate of recovery exceeds the rate of muscle protein breakdown.

The effect of muscle tension on muscle growth

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

Interesting! Painful sensations after exercise almost completely disappear 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 increase, and it stimulates the response to growth hormone. This process begins at the moment when a person is unable to lift a projectile or do push-ups. This is called muscle failure. This condition causes a shock to the body, which is why an additional portion of hormones is produced.

Athletes additionally take artificial hormones to speed up results. But according to many doctors, it is better not to get carried away with this. In order for growth hormones to reach 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 deficiency or excess, muscle growth will be inhibited. Hormonal balance is maintained by the correct regime 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. Our body produces 4 of them itself, and another 8 come to us with food.

To the list of essential amino acids you can add:

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

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

Necessary conditions for muscle growth

In order for the body to acquire the long-awaited forms, the following conditions must be created:

1. Repetition of basic movements such as,.
2. It is recommended to eat frequently – at least 6 times.
3. The diet should consist mainly of proteins. You also need minerals, mineral water.
4. 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, you need to influence the central nervous system with firm beliefs, self-hypnosis, and a great desire to achieve your goal.

And also create stressful conditions for the central nervous system in the form of additional load during training, increasing time for exercise, changing the training schedule.

How can you tell 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 should you eat to grow muscles?

• 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 mainly vegetable (found in nuts, in);

chicken, chicken proteins, cottage cheese, as well as nutritional supplements.

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

You also need to eat small meals. The more often a person eats (of course, in small portions), the faster the metabolism, the metabolism accelerates, fat tissue melts, and muscle tissue builds up.

Another important condition is to drink enough water. Precisely water, not juices and tea. You should drink at least 1.5-2 liters of clean water 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

Forming a beautiful body through muscle growth is possible with a harmonious combination of a special diet, exercise with increasing loads and proper 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 muscle fiber and surrounding tissue, requiring both physical training, adequate nutrition and good sleep. It is often believed that muscle growth occurs precisely during sleep, when the body mobilizes reserves for recovery - including by increasing the level of somatropin (growth hormone) production.

In order to understand that muscles are growing, you just need to listen to the signals from your body. Firstly, the processes of healing and subsequent increase in muscle mass are closely related to the appearance of characteristic muscle pain. Although this pain is often attributed to increased production, recent scientific studies refute this - the pain appears due to a number of factors.

Secondly, an increase in body weight along with an increase in strength also clearly indicates that the muscles are growing successfully. However, we note that this rule requires regularly increasing the weight with which you pump the muscles - the launch of growth processes implies a new level of stress for the muscles. This stress can also be another type of load, which indicates the benefits of alternating sports.

What makes muscles grow?

We all know that physical activity makes muscles grow. However, from an anatomical point of view, this is not entirely accurate, since the muscles themselves practically do not grow, but only the volume and density of the 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 causes muscles to grow:

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

Anatomy and physiology of muscle growth

From a scientific point of view, it is more correct to talk not about muscle growth, but about an increase in their volume - that is, about muscle hypertrophy. Most scientists tend to believe that the sheer number of muscle fibers remains virtually unchanged throughout life and is determined genetically¹. Physical training does make the fibers stronger, but does not lead to an increase in their number.

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

How muscles grow:

• Strength training
• Multi-joint basic exercises
• Sufficient amount of glycogen in muscles
• Use

How long does it take for muscles to grow?

Scientific research suggests 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 train the same muscle group more often than once every two to three days, and the ideal training frequency for gaining mass for beginners is 3 workouts per week.

Moreover, immediately after training, the beginner’s body requires 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 exercises for muscle growth

The most effective effect on muscle growth and glycogen synthesis is the so-called “basic training”, which triggers the processes of hypertrophy. This training consists of 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 the technique.

Such strength training provokes microdamage to muscle tissue, the subsequent restoration of which leads to muscle growth. In addition, basic hypertrophy training has a positive effect on the body's production of a number of hormones necessary for muscle growth - primarily testosterone and growth hormone. Let us remind you that these same hormones affect fat burning and the appearance of relief.

What is hypertrophy?

This is an increase in 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, since without increasing muscles it is impossible to either increase their strength or increase their volume. The training strategy for hypertrophy is 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 virtually unchanged), the second is achieved by increasing the nutrient fluid surrounding this fiber. In simple words, the first affects strength, the second affects muscle volume.

Carbohydrates are the main nutrition 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 sufficient energy supply in the form of carbohydrates, fats and proteins (in that order), there will simply be no muscle growth.

The body needs carbohydrates to create glycogen reserves (the main source of energy for muscles), fats - for the synthesis of testosterone and other important hormones. Separately, we note that the nutrition and training strategy for muscle growth largely depends on the athlete. People who are naturally thin need increased nutrition, while it can harm endomorphs who are prone to obesity.

Features of sports metabolism

The main difference between the metabolism of athletes and the metabolism of a non-athlete is the ability to use carbohydrates more efficiently and regulate the level of insulin in the blood. In simple words, athletes’ bodies prefer to process carbohydrates from food and send them to muscles rather than to fat reserves.

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 adequate rest. To grow muscles, most beginners only need 3 workouts per week - otherwise they risk overtraining.

Scientific sources:

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

Anyone who has ever practiced exercise knows very well that athletes’ muscles grow not only during, but also after, and, compared to strength training, it is less effective for muscle growth. How do muscles grow after training? 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 grow. Its growth depends on a number of factors:

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

Schematically, the muscle growth process looks like this:

1. During strength training (cardio to a lesser extent), the body experiences stress due to an unusual load, and during the training process it progresses from time to time. Metabolic stress occurs. The muscles seem to be pumped with blood, and as a result, muscle hypertrophy occurs.
2. During intense exercise, microtraumas occur in the muscles due to the destruction of muscle fibers, causing pain.
3. Muscle growth does not begin during the workout, but only three hours after it and continues up to two days (which is why it is recommended to exercise different muscle groups).
4. The restoration 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 a strength or cardio workout 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 swelling 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).

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 prominent and look more impressive in photos and videos.

The importance of protein in muscle growth

How long and with what intensity the restoration and growth of muscle cells will occur largely depends on how you eat.

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

• 18-20% – protein content in total muscle mass (the rest is water);
• 80% of protein is in “lean” muscle tissue.

The main sources of protein are the following products:

• beef, the protein from which is absorbed by 70-80% and quite quickly; 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 occurs rather slowly.

It has gained great popularity as a sports supplement, containing a lot of essential amino acids.

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

To eliminate microdestructions 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 occur on its own; to trigger it, it requires exposure to certain hormones: samototropin (growth hormone), testosterone (the main male sex hormone) and insulin. Physical strength and high-quality muscles depend on them.

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 multifaceted hormone, on which, among other things, the body’s energy supply largely depends.

Protein synthesis is practically 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

Now comes the fun part, at least for beginners.

All these complex processes of restoring muscle structure and building muscle mass occur not 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 uses external resistance to improve skeletal muscle function, appearance, or a combination of the two. Resistance training can simultaneously increase muscle strength and size, however, there is a clear difference between training the ability to produce maximum force and training for muscle growth. Weight training itself 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 designing an exercise program, to stimulate physiological changes such as muscle growth, it is necessary to apply physical impact at a greater intensity than the body is accustomed to receiving. 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 muscular 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 experience slightly different results in response to the effects of resistance exercise.

Updated 02/05/2019 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 gain mass. For example, overwork at work or insufficient sleep can significantly reduce muscle growth. Knowing how to properly apply this science, however, can have a significant impact, empowering 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 acute program variables. There is no doubt that resistance training leads to muscle growth, however, scientists are still not sure what exactly causes muscle growth. Resistance training produces 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 and the author of two comprehensive reviews on training for muscle growth. “Mechanical tension is by far the primary driver of muscle growth from exercise,” Schoenfeld explains. - There is compelling evidence that metabolic stress also promotes adaptive hypertrophy. The challenge 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 activity applied to the structures of the motor neuron and the fibers attached to it, together usually called motor units. Resistance training causes microtrauma to muscle tissue, which sends signals to satellite cells responsible for repairing mechanical structures after damage, as well as for the formation of new muscle proteins (Schoenfeld, 2013; 2010). Additionally, in his study on cellular adaptation to resistance training, Spangenburg (2009) confirms that “mechanisms activated by exercise result in changes in muscle signaling pathways that are responsible for hypertrophy.”

Metabolic stress occurs as a result of the muscle producing and consuming the energy needed to support contractions. Moderate-intensity, high-volume training programs that lead to muscle growth use the glycolytic system to produce energy. By-products of anaerobic glycolysis: accumulation of lactate and hydrogen ions - lead to changes in blood acidity and cause acidosis. Research shows a strong connection between blood acidosis and increased levels of growth hormones that support muscle protein synthesis. In a review of research, Bubbico and Kravitz (2011) note, “Metabolic stress resulting from the formation of glycolytic byproducts (e.g., hydrogen ions, lactate, and inorganic phosphate) is now thought to promote hormone release and lead to muscle hypertrophy.”

When developing a training program that aims to increase muscle mass, you need to know how to use the stress of exercise without creating a negative combination with other stressors. A good personal trainer should know how to adjust exercise loads to promote optimal results from the training program. It is necessary to design a resistance training program using the correct variables of exercise intensity, repetition 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 design an exercise program to maximize 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 fibers due to their high oxidative abilities, which enable them to contract over a long period of time. Type II fibers are most often divided into two types IIa and IIb in the physiology literature. Type IIb fibers use energy-rich phosphates to contract to generate high amounts of force for short periods of time, without the use of oxygen, making them completely anaerobic. Type IIa fibers can acquire properties of type I and type IIb fibers, depending on the training stimulus applied (Baechle and Earle, 2008; Zatsiorsky and Kraemer, 2006).

The initial gains in strength from a resistance training program are primarily due to improvements in nerve function: external resistance creates a stimulus that increases the number of motor units activated and their rate of contraction. One of the long-term adaptations to resistance training is an increase in muscle fiber diameter. As the diameter increases in size, the larger surface area of ​​the fibers allows more force to be generated. Muscles in which the diameter of individual fibers is larger are capable of exerting greater strength. Despite the common misconception that lifting weights can lead to rapid increases 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-none principle, motor units can be active or inactive: however, when the stimulus to contract is sufficient, all fibers contract. Slow-twitch motor units have a low firing threshold and conduction velocity and are best suited for sustained activity requiring minimal effort because they contain type I fibers.

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

Metabolic Stimuli

Motor units in muscles are recruited according to the principle of size, from small, type I initially, 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, leading 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, when stored in muscle cells, holds up to 3 g of water. Performing high repetitions to the point of failure can not only cause acidosis, which stimulates hormone production, but also deplete glycogen stores, leading to increased muscle size after recovery (Schoenfeld, 2013).
According to David Sandler, Director of Education and Science at iSatori Nutrition and 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 breakdown of muscle proteins. After damage has occurred, the body releases proline-containing peptides as signals to the endocrine system to begin the repair process."

Endocrine Stimuli of Hypertrophy

The endocrine system produces hormones that control cell function. Mechanical and metabolic stress affecting muscle fibers affects the endocrine system, which increases the production of hormones responsible for the restoration of damaged muscle tissue and the formation of new cellular proteins. The hormones testosterone (T), growth hormone (GH), and insulin-like growth factor (IGF-1) are released as a result of resistance training and promote the synthesis of proteins responsible for muscle repair 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 for high repetitions 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 produces immediate and long-term adaptations in the endocrine system that are important for muscle growth. In the acute phase, immediately after exercise, the endocrine system will produce T, GH, and IGF-1 to promote repair of damaged tissue. Long-term adaptation consists of an increase in 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 resulting 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 in increasing muscle growth. It has not been determined which type of stress, mechanical or metabolic, has a greater effect on the endocrine system, however, research suggests that organizing the intensity and volume of training towards lifting heavy weights with short rest periods can lead to increased production of anabolic hormones that promote growth. muscles (Schoenfield, 2013; 2010; Wernbom, Augustsson and Thomee, 2007; Crewther et al., 2006).

Weight training for bigger muscles

It's not enough to just lift weights at high reps unless it causes muscle failure. The body is very efficient at storing and using energy, so repeating exercises at a constant load can limit the amount of mechanical and metabolic stress on the muscles and minimize training gains. To stimulate muscle growth, it is necessary to select training variables to produce a mechanical load on muscle tissue, as well as create a significant metabolic demand. Zatsiorsky and Kremer (2006) identified three specific types of resistance training: the maximal effort method, the dynamic effort method, and the repeated 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 (DE)	Non-maximum weights lifted at the maximum available speed	40–60% RM – repeated efforts 80–100% RM – single efforts	4-8 for repeated efforts 1-2 for single efforts
Repeated efforts (RE)	Creating metabolic overload by performing repeated lifts of submaximal weights to failure		8–12 (executed until failure occurs)

Attention: RM – repeated maximum. Source: Zatsiorsky and Kraemer, 2006.

Maximum Effort Method

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

Dynamic force method

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

Repeated Effort Method

The repeated effort (RE) method in strength training involves the use of non-maximal loads performed until the onset of muscle failure (inability to complete the next repetition). While performing the last few reps of a set in a fatigued state stimulates all motor units, the PU method can recruit all fibers in the target muscle into contraction and cause significant overload. The high reps performed at moderately heavy loads of the PU method stimulate hypertrophy by creating mechanical and metabolic overload and are often used by bodybuilders to increase lean muscle mass. When using the PU method, slow motor units are activated at the beginning of the approach, and as they fatigue, high-threshold type II motor units will be recruited to maintain the required force. Once activated, high-threshold motor units quickly fatigue, which leads to the end of the approach. Contractions of type II anaerobic fibers produce energy through anaerobic glycolysis, producing metabolic byproducts such as hydrogen ions and lactate, which alter the acidity of the blood. Research shows that acidosis, an increase in blood acidity caused by the accumulation of hydrogen ions and the production of lactate, is associated with an increase in GH and IGF-1 to promote tissue repair during the repair 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, resulting in increased strength.
3) Perhaps the risk of injury is less compared to the MU method.

Rest and recovery

Often the most overlooked variable in any exercise program is the recovery period after exercise. Regardless of the type of stress (mechanical or metabolic) that drives muscle growth, it is not as important as the time it takes for T, GH, and IGF-1 to promote muscle protein synthesis after exercise. Exercise is a physical stimulus applied to muscles and is only part of the muscle growth equation. Adequate recovery is necessary to provide muscles with sufficient time to replenish glycogen and undergo physiological processes of reconstruction and creation of new tissue. The most effective period for protein synthesis is the period 12 – 24 hours after training. The frequency of training for a muscle group depends on the individual training goal, experience and level of training. The recovery required for muscle growth is 48 – 72 hours between training a particular muscle group.

The stimulation of mechanical and metabolic stress in the gym will promote muscle growth as long as T and GH are released during REM sleep, meaning that post-workout muscle gains require a full night's sleep. Inadequate sleep and recovery will not allow for optimal muscle protein synthesis and can lead to increased levels of energy-producing hormones such as adrenaline and cortisol, which can reduce the ability to form new muscle tissue. Lack of sleep, poor appetite, long-term illness, and loss of growth as a result of exercise are all symptoms of overexertion that can significantly impact a person's ability to achieve their fitness goals (Beachle and Earle, 2008). “Underrecovery” is another reason to think about overexertion. “To promote muscle growth, you need time for rest (active rest) to allow for full recovery,” says Schoenfeld (2013). When working with clients looking to increase muscle mass, encourage them to get adequate sleep to ensure maximum results.

Development of a training program to gain muscle mass

The standard protocol for muscle hypertrophy involves performing 8 to 12 repetitions with enough intensity to induce failure by the last repetition. A short or medium-long rest between sets (30–120 s) allows you to create a significant metabolic demand. Performing 3–4 approaches per exercise provides effective mechanical tension to the muscles involved in contraction. The tempo of movement should include a relatively short concentric contraction phase (1 – 2 sec) and a longer (2 – 6 sec) eccentric phase to ensure sufficient mechanical tension. “From a hypertrophy perspective, 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 movements with free weights, such as barbells, dumbbells and kettlebells, involve a large number of different muscles and can have a significant metabolic impact when exercised, especially in the 12 to 20 rep range. Adjustable machines that involve isolated or single-joint movements can direct the impact precisely on an individual muscle. Schoenfeld argues that each type of resistance plays a role in optimal muscle growth: “Free weights, which involve a large number of muscles, help increase muscle density, while the stabilization provided by machines allows for greater loading of individual muscles.” The exercise program presented below is based on the latest scientific research related to increasing muscle mass. 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 experience lifting free weights. Clients should begin with a good dynamic warm-up that includes a variety of non-weight-bearing and core movements to prepare the muscle tissue for the stress of high-volume training. Even if an activity targets one or two body parts, it is important to do a full-body warm-up, which can help increase caloric expenditure and help restore muscles worked in previous activities. It is preferable to start training with complex movements with free weights to engage the maximum number of muscles, and during the course of the lesson gradually move on to the use of simulators that affect individual muscles.

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

Each client needs a program that meets his/her needs, but a similar method for the greatest increase in muscle mass. You will note that this program has limited cardio activity. According to Schoenfeld, "too much energy expenditure can reduce muscle growth."

conclusions

The science behind muscle growth is compelling, but for many it simply provides a technical explanation for recommendations that have been passed down from one generation of bodybuilders to the next. One thing is for sure: muscle growth occurs as a result of progressively increasing training load; however, it is still unclear whether the increase is caused by mechanical or metabolic overload. Thus, determining which stimulus (mechanical or metabolic) is more suitable for a client who is interested in increasing muscle mass is a matter of trial and error. Some clients may be able to tolerate the discomfort of training to failure, which creates metabolic overload, while others may prefer to use significant weights for multiple repetitions to induce mechanical stress. Mechanical and metabolic stimulation promote muscle growth, but can also cause significant muscle damage. If a client wants to increase muscle mass, he must understand that colossal efforts are required to achieve the desire. This may be the only time when the phrase “no pain, no gain” is appropriate.

Day 1: Lower Body

* Until failure

Day 2: Upper body, deadlifts

* Until failure

Day 3. Upper body, presses

* Until failure

Attention: RM – repeated maximum

Day 4. Rest or low-intensity cardio exercise

Sources:

1. Baechle, T. and Earle, R. (2008). Essentials of Strength and Conditioning, 3rd edition. Champaign, Ill.: Human Kinetics.
2. Bubbico, A. and Kravitz, L. (2011). Muscle hypertrophy: New insights and training recommendations. IDEA Fitness Journal, 2326.
3. Crewther, C. et al. (2006). Possible stimuli for strength and power adaptation: Acute hormonal responses. Sports Medicine, 36, 3, 215238.
4. Fisher, J., Steele, J. and Smith, D. (2013). Evidence-based resistance training recommendations for muscular hypertrophy. Medicina Sportiva, 17, 4, 217235.
5. 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.
6. Schoenfeld, B. (2013). Potential mechanisms for a role of metabolic stress in hypertrophic adaptations to resistance training. Sports Medicine, 43, 179194.
7. Schoenfeld, B. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. The Journal of Strength and Conditioning Research, 24, 10, 28572872,
8. Spangenburg, E. (2009). Changes in muscle mass with mechanical load: Possible cellular mechanisms. Applied Physiology, Nutrition and Metabolism, 34, 328335.
9. Verkhoshansky, Y. and Siff, M. (2009). Supertraining, 6th edition. Rome, Italy: Verkhoshansky.
10. Vingren, J. et al. (2010). Testosterone physiology in resistance exercise and training. Sports Medicine, 40, 12, 10371053.
11. 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.
12. 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 what, due to what, etc. and so on.

In the process of building muscles, 3 components are important (success depends on them): TRAINING, NUTRITION and RECOVERY. All 3 components work in conjunction (together). By themselves = they do not give anything.

So, today's topic - when muscles grow - touches on 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).

When you train in the gym, you do not grow muscles (as many people mistakenly believe), on the contrary, you injure them (that is, destroy them) in the process of performing various exercises on one or another 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 = will not happen.

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

This is why all 3 pillars (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 will muscle growth 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) accounts for 10% of success in muscle growth.

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

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

If there is CORRECT TRAINING and RECOVERY (rest), but there is 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 injuries (which were received during 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 no way 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 WORK (training) and a lot of time (recovery). I hope this analogy clearly demonstrates to you that you cannot build a body (muscles) without proper nutrition (building materials). Even if there is RECOVERY (rest).

CONCLUSION: MUSCLE GROWTH IS A RELATIONSHIP:

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

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

In most cases, there is only talk about training and nutrition (this is normal), but recovery is also important = we must not forget.

We won’t talk about training and nutrition today. Today we are talking specifically about the topic of the article.

And we must not forget because everything may be perfect for you 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 precisely during RECOVERY AFTER TRAINING ! That's the point.

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

SLEEP is the most important factor affecting 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 possible and willing).

Also try to go to bed and get up earlier (for example, go to bed at 9-10 o’clock, wake up at 7-8), because this also has a beneficial effect on 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 drop... And in general, without sufficient (without good) sleep, both your mood and your composure, determination, desire to train, etc. disappear.

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

If you lack 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).

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

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

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

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

eat lift sleep repeat

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

Therefore, take care of organizing 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 current 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

Congratulations, administrator.