What causes muscle growth? Scientific solutions to help you achieve maximum muscle growth. Increase your muscles! Science-Based Solutions for Maximizing Muscle Growth What Influences Muscle Growth

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 contribute to 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

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.

Weight training involves using extra weight to improve the appearance and performance of skeletal muscles. Such training can increase muscle size and strength at the same time. But at the same time, there are clear differences between training that promotes muscle growth and exercises aimed at developing maximum effort.

Weight training does not in itself lead to muscle growth, but the training load obtained in their process causes fatigue, which stimulates the physiological mechanisms responsible for muscle mass growth. When building a program for such training, it must be taken into account that the physical effect received on them must be of a very high intensity, incomparable with that which the body usually receives.

As a result of weight training, the volume of muscle fibers increases, which leads to a set of muscle mass, and the volume of fluid contained in the sarcoplasm of muscle cells also increases. What does understanding of the process of adaptation of the muscular system to weight training give? First of all, it helps in choosing the best training method that allows you to build muscle more effectively.

The research available today explains the mechanism of the body's response to stimuli affecting it. However, each person may experience a different outcome in response to the same exposure to resistance exercise.

The ability to increase muscle mass and lean muscle mass depends on many variables: age, gender, similar training experience, genetics, sleep and nutrition patterns, fluid intake. Physical and emotional stresses also affect the adaptation of physiological systems to training and, as a result, mass gain. So, insufficient sleep and overload at work can negatively affect muscle growth.

Knowledge of this science can help to achieve maximum results.

It is a known fact that weight training leads to muscle growth. But, scientists do not stop arguing about what causes this growth. Such training leads to two types of stress - metabolic and mechanical. Both of them stimulate the growth of muscle mass, but it is difficult to say who has the leading role, since they act in pairs.

Under mechanical stress understand the stress caused by physical activity, which is applied to the structures of the motor neuron, as well as the fibers attached to it, which is usually called the words - motor unit. Muscle tissues during weight training receive microtrauma. They, to satellite cells, which are responsible for the restoration of damaged structures and the formation of muscle protein, send messages about this.

In addition, mechanisms activated during exercise with weights cause changes in the signaling muscle pathways responsible for hypertrophy. This was confirmed in his research by Spangenburg.

- the result of the production of energy by the muscles and its consumption, which is necessary for muscle contractions. Moderate-intensity, high-volume muscle-building programs use what is called the glycolytic system for energy production. Due to the products formed as a result of anaerobic glycolysis - hydrogen ions and accumulated lactose, blood acidosis occurs and its acidity changes.

These studies have established a direct relationship between a high level of growth hormones involved in the synthesis of muscle proteins, and acidosis. Currently, they are inclined to believe that metabolic stress leads to muscle hypertrophy.

It is important to know this in order to use it when drawing up a training program aimed at increasing muscle mass, so as not to create a negative combination with the second stress factor, how to properly regulate the load in exercises in order to achieve optimal results from training.

A good trainer always knows how to apply variables correctly when designing a weight training program, i.e. what intensity to choose, how many repetitions should be, rest intervals during which the synthesis of proteins responsible for muscle growth occurs.

To properly program for maximum muscle growth, you need to understand the physiology of the muscle fiber. The central nervous system sends a signal to a motor neuron. Having received a signal, the neuron causes a contraction of the muscle fibers connected to it, which are of two types: slow-twitch (type I) and fast-twitch (type II). The first type of fibers is aerobic, as it has a high oxidative capacity, which allows them to contract for a long time.

The second type is divided into two subspecies: IIa and IIb. IIb fibers for contraction use energy-rich phosphates to generate short-term high force without the use of oxygen, which makes them completely anaerobic. IIa fibers, depending on the applied stimulus, can acquire the properties of type IIb and type I fibers.

In the beginning from resistance training, the increase in strength is mainly due to improved nerve function: when stimulated by external resistance, the number of activated motor units increases. The speed of their contractions also increases.

A long-term type of adaptation to such training is the growth of muscle fibers in diameter. When this happens, the increased surface area of the fibers allows more force to be generated, i.e. muscles in which the diameter of individual fibers has increased are capable of exerting much greater strength. Contrary to the common misconception that muscle size increases greatly when lifting weights, it must be said that it takes at least eight weeks (or more) for their significant growth.

Motor units according to the principle of "all or nothing" can be either active or inactive. But, given enough stimulus to contract, all fibers contract.

Slow twitch motor units have a very low threshold of excitation and low conduction velocity, so they are better suited for prolonged activity that does not require maximum effort, since it consists of type I fibers.

Fast twitch motor units are composed of type II muscle fibers with a high threshold of excitation and a high speed of signal conduction. They are suitable for rapid force production as they are able to rapidly produce ATP without oxygen.

Fast twitch fibers are also larger in diameter than type I fibers, so their role in hypertrophy is greater. Innervation and recruitment of type II muscle fibers require the creation of the highest possible metabolic and mechanical loads and involvement to muscle failure in the approach.

Metabolic stimuli

Motor units are recruited in muscles according to the size principle, i.e. first from small ones (type I), then large ones, capable of creating an effort sufficient to move large weights (type II). When type II fibers are recruited for ATP production, glycogen stores are used, which is necessary for contractions, resulting in adaptations that affect muscle size. When this reserve is depleted, adapted muscle cells store it in large quantities during recovery. At the same time, a gram of glycogen retains water up to 3 grams. Doing a lot of repetitions (until failure) leads not only to acidosis, which stimulates the production of hormones, but also to the depletion of glycogen stores, which explains the increase in muscle size after it is restored.

Director of Education and Science at iSatori Nutrition David Sandler and former University of Miami strength coach believes that mechanical loading plays a major role in stimulating muscle growth. He says that muscle protein destroyed during weight lifting leads to the release of proline-containing peptides by the body, which is a signal for the endocrine system to recover.

Endocrine Stimuli for Hypertrophy

Cell functions are controlled by hormones produced by the endocrine system. It is influenced by metabolic and mechanical stresses that affect muscle fibers. The endocrine system begins to increase the production of hormones in order to repair damaged muscle tissue, as well as to get the opportunity to form new cellular proteins.

As a result of weight training, the following hormones are produced: testosterone (T), insulin-like growth factor (IGF-1) and growth hormone (GH). They are responsible for muscle recovery and growth, for protein synthesis.

The level of protein intake and subsequent muscle growth are related to the degree of damage to the muscle fibers that contracted during training. Large and moderate weights, lifted in the process of training in a large number of repetitions, increase the damage to muscle proteins, generating a fairly high level of mechanical effort. Thus, a signal is given to the production of these hormones, whose task is to reconstruct damaged proteins and build new muscle tissue.

Important for muscle growth, the endocrine system of resistance training leads to immediate and long-term adaptation. After exercise (in the acute phase), it produces IGF-1, GH and T, which help repair tissues damaged during exercise (this is an urgent adaptation).

As for long-term adaptation, it consists in increasing the number of receptors and binding proteins that the listed types of hormones allow to use effectively. That is, as Schoenfeld notes, the stimulus for the release of hormones responsible for cell repair is muscle damage as a result of metabolic and mechanical stress due to high-intensity exercise. Among them, the most important is the hormone IGF-1, which increases muscle growth.

It has not been established which of the two stresses has more of an effect on the endocrine system, but according to the study, the amount of training associated with lifting heavy weights, followed by a short rest period, leads to an increase in muscle-promoting anabolic hormones.

Weight training for muscle growth

When repeating exercises with a constant load, you may encounter the fact that the results of the training will be minimal. This is explained by the fact that using and storing energy as efficiently as possible, the body can limit the amount of metabolic and mechanical stress.

In order to stimulate muscle growth, training variables should be chosen in such a way as to place a mechanical load on the muscle tissues and create a sufficient metabolic demand.

Kremer and Zatsiorsky identified three specific types of weight training: Dynamic effort method, Maximum effort method and Repeated effort method, the characteristics of which are given in Table 1.

Table 1. Classification of strength training

Type of effort	Description	Intensity	Number of repetitions
Maximum effort (MU)	Use to create a mechanical overload of maximum weights	85–100% PM	1-6
Dynamic forces (DU)	Not maximum weights, but lifted with the maximum available speed	40-60% PM - repeated efforts 80–100% PM - single effort	4-8 for repeated efforts 1-2 for single effort
Repeated efforts (PU)	Creating metabolic overload by performing repetitive lifts (not max weights) to failure	70–80% PM	8–12 (performed to failure)

Important: PM - repeated maximum.

Max effort method

With this method, significant weights are used to increase the activity of high-threshold motor units that contain type II fibers. Training according to this method can improve intramuscular coordination (simultaneous increase in active motor units in a separate muscle) and intermuscular, i.e. the ability to activate different muscles at the same time.

The main stimulus from MU is mechanical, myofibrillar hypertrophy with a significant increase in strength and a moderate increase in muscle mass. That is, for the development of strength it is very effective, and for increasing muscle mass it is not the most effective means.

Dynamic force method

The difference of the method from the previous one is that it does not use the maximum weights that are moved at the maximum available speed, which are necessary to stimulate the motor units, but the contractile elements of the muscles are activated. This allows you to create isometric efforts, as well as tensions in the connective tissues (elastic and fascia) of the whole body.

When the contractile elements of the muscles are shortened, the connective tissues are deformed. In this case, the energy of elastic deformation is transferred during explosive reverse motion. A very effective method for increasing the speed of development of force and power of contraction, which are necessary for dynamic activity. However, for the contractile elements of the muscles needed to stimulate muscle growth, it does not allow achieving a sufficient level of mechanical and metabolic stress.

The method does not include the use of maximum loads in strength training, which are performed until the inability to make the next repetition (muscle failure). The last few reps of the set are performed in a fatigued state, stimulating all motor units. The method can involve all fibers in contractions of the target muscle, causing their significant overload. The method involves a moderately heavy load and a large number of repetitions with it. This creates mechanical and metabolic overload, which stimulates hypertrophy. This is often used by bodybuilders to increase lean muscle mass.

The method provides for the activation of slow motor units at the beginning of the approach. As they become fatigued, high threshold motor units (type II) are recruited to maintain the required effort. Their rapid fatigue leads to the completion of the approach. By contracting, type II anaerobic fibers cause energy production through anaerobic glycolysis, accompanied by metabolic by-products such as lactate, hydrogen ions, which affect the acidity of the blood (increase it). According to studies, acidosis, i.e. increased acidity of the blood is associated with an increase in the hormones IGF-1 and GH, which promote tissue repair.

It is important to remember that muscle growth occurs only with sufficient load and set to failure, which is a stimulus for type II motor units and the creation of the necessary metabolic conditions.

Three main advantages of the method:

A huge effect on muscle metabolism, which is accompanied by strong hypertrophy.
Strength increases due to the activation of a significant number of motor units.
Minimal risk, in comparison with the MU method, of injury.

Rest and recovery

Post-workout recovery is often the most overlooked variable in any of their programs. However, it is very important to promote the hormones GH, T and IGF-1 synthesized after exercise muscle protein.

Exercise is only part of the muscle growth equation - the physical stimulus your muscles receive. A sufficient recovery period is necessary for the muscles to restore glycogen, the processes of reconstruction of damaged tissue and the creation of a new one. The most effective for protein synthesis is the period from 12 to 24 hours after the end of classes. The frequency of classes largely depends on the level of preparedness, wholesale and the final individual goal.

The period required for recovery and muscle growth is 48-72 hours between workouts for individual muscle groups.

Night sleep is very important for gaining muscle mass, since GH and T are released during it, and muscle growth just happens while they are being produced. Insufficient recovery and inadequate nighttime sleep do not contribute to optimal muscle protein synthesis. On the contrary, it can lead to an increased content of cortisol and adrenaline - hormones responsible for energy production, reducing the ability to form new tissue.

Decreased appetite, lack of sleep, long-term illnesses, cessation of muscle growth - these are the main symptoms of overexertion, many times reducing the ability to achieve your fitness goals.

Things to Consider When Designing a Muscle Building Training Program

For muscle hypertrophy, the standard protocol is to perform 8 to 12 repetitions at a good intensity leading to the failure of the last repetition. Medium or short rest (30-120 s) between sets results in significant metabolic demand. The mechanical tension of the muscles involved in the contraction ensures the performance of 3-4 approaches in the exercise.

The pace of movement should include both a short phase of concentric contraction (no more than 1-2 s), and a relatively long phase - eccentric (2-6 s), which has a greater effect on muscle development (in terms of hypertrophy), since it is faster during it. protein synthesis takes place.

Complex, multi-joint movements with barbells, kettlebells, and dumbbells involve a greater number of different muscles, so the metabolic impact they can have is significant, especially in the 12-20 rep range.

Single-joint or isolated movements, provided by simulators, can direct the impact strictly to a specific muscle, i.e. load it as much as possible.

The exercise program for increasing muscle mass presented below is based on the latest scientific research. However, because the mechanical and metabolic demands of high volume training can cause significant muscle damage, it is recommended for clients who have at least a year of free weight training experience.

First of all, you need a good dynamic warm-up, which should include exercises for the core muscles and a variety of movements without weights. So the muscle tissue will be prepared for the stressful effects of high-volume training. A warm-up is performed for the whole body, even if the training involves a load on its individual parts (one or two). A full warm-up will help increase calorie expenditure and will be useful for rebuilding muscles that were loaded in a previous workout.

It will be preferable to start training with movements that include the maximum number of muscles, moving from them gradually to the use of simulators that work on individual muscles.

The final should be exercises in the simulator and a weight loss approach: when all repetitions of the approach to failure are completed, the weight is reduced, with which the now possible number of repetitions to failure is performed again. These approaches can cause significant stress (metabolic and mechanical), as well as cause discomfort. That is why it is recommended to perform them at the end of training.

For each, it is necessary to develop a program individually, taking into account her / his goals. In the program, as you can see, the cardio load is limited, since excessive energy expenditure can lead to a decrease in muscle growth.

conclusions

For many, the attention-grabbing science behind muscle growth is simply a technical explanation of recommendations passed down from generation to generation by bodybuilders. It can be argued that a progressive increase in training load undoubtedly leads to muscle growth.

But, it is still not clear whether metabolic overload or mechanical overload is more suitable for those who are interested in increasing muscle mass. Therefore, the determination of which of the stimuli is more suitable occurs through trial and error. Some, for example, tolerate the discomfort of training to failure, which creates metabolic overload. Others prefer significant weights in repetitions in order to cause mechanical stress. Both types of stress lead to muscle growth, but at the same time, they can also cause muscle damage, sometimes significant. But, in any case, to achieve the goal, colossal efforts must be made. And this is perhaps the only case for which the phrase is true: "No pain means no result."

Day 1 Lower Body

Exercise	Intensity (%RM)	Reps*	Rest	Approaches
deadlift	from 70 to 80	8–12	30–60 seconds	3 to 5
Romanian deadlift	from 60 to 70	12–20	30–60 seconds	3–5
Bulgarian single leg squat	70–80	8–12	30–60 seconds	3–5
Leg extensions	60–80	Weight loss approach	No	1
Calf curls	60–80	Weight loss approach	No	1

* To failure

Day 2 Upper Body Deadlifts

Exercise	Intensity (%RM)	Reps*	Rest	Approaches
Pull-ups (reverse grip)	Body mass	To failure	30–60 seconds	3–5
Bent over pull	60–70	12–20	30–60 seconds	3–5
Horizontal block pull	70–80	8–12	30–60 seconds	3–5
Forearm flexion with supination	70–80	8–12	30–60 seconds	3–5
Exercise machine for the biceps muscles of the shoulders (EZ bar)	60–80	Weight loss approach	No	1

* To failure

Day 3: Upper Body Presses

Exercise	Intensity (%RM)	Reps*	Rest	Approaches
Standing press	In the range of 75–85	6–10	30–60 seconds	3–5
Bench at a certain angle	60–70	12–20	30–60 seconds	3–5
Standing dumbbell press	70–80	8–12	30–60 seconds	3–5
Standing leads	60–70	12–20	30–60 seconds	3–5
Pushups	Body mass	To failure	30–60 seconds	3-5

* To failure

Important: RM stands for Repetitive Maximum.

Day 4: Low intensity cardio or rest

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, the growth of new cells occurs, 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.

Use the described 5 important ways to accelerate muscle growth, which will surely bring results in the form of the desired muscle mass.

Usually, to improve results, many increase the volume of the load, which entails an increase in the amount and, therefore, increases training.

Not everyone has the opportunity to devote a lot of time to training, at the same time, prolonged training burns a lot of energy and reduces glycogen stores in the liver and muscles, the depletion of which is equivalent to running in place in terms of muscle growth, but this does not reduce the desire to know the secret - how accelerate muscle growth.

In order to train effectively without a significant increase in time, use the following training methods:

1. Warm up the muscles before training

Most people who come to the gym start with and using a 10-minute cardio load on or, this is of course useful and there is nothing wrong with that, but to accelerate muscle growth, you sometimes need to use a different warm-up method.

For example, if your first exercise is going on, do 2-3 sets with an empty neck, you will warm up the trained muscles well, pump them with blood, supplying oxygen and nutrients and prepare them for a heavy load.

The same applies to another basic exercise, 2-3 approaches with a bar will warm up the shoulder girdle well and reduce many times the possibility of injury to the front beam during the subsequent lifting of large ones.

2. Superset Program

- this is the training of two opposite muscle groups located side by side, without resting one after the other at the same time.

This allows you to load the muscles 2 times more powerfully with a decrease in rest time. The main advantage is that a huge blood flow is sent to the muscles, which carries 2 times more nutrients, which has a positive effect on muscle growth.

It is very important to reduce to a minimum between exercises, otherwise all effectiveness is lost and the superset turns into regular 2 separate exercises. Ideally, there should be almost no rest at all; for this, prepare 2 shells in advance for training the planned muscle groups.

3. The rest-pause method

This is the division of one set of exercises into an equal number of repetitions with a pause between them of 10-20
seconds.

This makes it possible to perform more repetitions, better load the trained muscle and better train even the most dormant areas of muscle fibers. This technique has been used by weightlifters for about 50 years, and powerlifters for several decades, now this training method is being introduced into fitness and bodybuilding.

Consider a good example - when performing, instead of one big approach of 10 repetitions, do: 3 repetitions - rest 20 seconds, again 3 repetitions and rest 20 seconds, then again 3 repetitions and rest 20 seconds, for the fourth time, do 3 repetitions again and finish the approach.
Due to short-term rest, you can do more repetitions and better load the trained muscle.

4. Drop sets

- this is the execution of a load on a specific area of \u200b\u200bmuscles with a constant dropping of weights.

Let's get straight to the point and look at an illustrative example - after doing warm-up sets, already doing with a decent weight after completing the planned 8 reps, take the dumbbells 20-25% lighter and do 8 reps again and, according to this scheme, reduce the weight until then until the weight of almost 5 kg remains in the hands. In this case, there should be no rest between weight loss.

Pay special attention not only to the number of repetitions, but also to the quality of performance, performing each repetition, you should feel how the muscle fills with blood, how it is worked out and swells.

Believe me, after this method, yours will tear, and the weight will be 5 kg. will seem catastrophically heavy and difficult, but the muscles will be 100% worked out. neck or, at the same time, after completing the approach to the bench press, actively use the rest to train the lower leg.

As a result of such manipulations, you load more muscles, which contributes to an increase in muscle volume, while saving valuable time.

conclusions

Use these 5 ways to solve the problem of how to accelerate muscle growth while saving time. I want to focus on supersets and drop sets, you shouldn’t perform them endlessly, use them from time to time, for example, 2 execution workouts - 3 rest workouts, otherwise it’s likely that muscle growth will slow down, and the period will increase.