How our muscles grow: mechanisms for activating muscle growth. How Muscle Grows Muscle Growth and Muscle Work

This article is for those who would like to increase muscle volume and improve their shape.

You've probably wondered why some guys have muscles so voluminous and powerful, as if pumped up, while us mere mortals, they seem not so voluminous or even flat.

While you may never catch up with genetically predisposed muscle builders like Mr. Olympia Phil Heath or four-time Arnold Classic winner Flex Wheeler, you can significantly increase your muscle size by using methods suggested here.

No. 1. Increase the duration of the load on the muscles

The duration of the load refers to the amount of time during which the muscle is in a state of tension during the execution of the approach.
Whether the effort is concentric, eccentric, or isometric, the contraction of the muscle causes it to tighten. However, it is not the duration of tension per se that is important for muscle growth. The effect of prolonged tension that interests us is the clamping of blood vessels.
During muscle contraction, blood vessels are squeezed to the point of complete blockage, thereby limiting blood flow to that muscle. A similar effect occurs when you step on a garden hose.
The longer the muscle is under load, the longer the blood flow to it is limited. However, the heart continues to pump blood, and the squeezing of the vessels causes the accumulation of blood in the tissues around the working muscle. When you finish the approach, the muscle relaxes, and the flow of accumulated blood rushes into the muscle.
The longer the vessels are clamped, the more blood will flow into the muscle. To get a feel for this process, try doing push-ups for five seconds and notice how the muscles fill up. Now rest for a couple of minutes, and then do push-ups for 30 seconds, and again feel the rush of blood to the muscles.
This process is called hyperemic supercompensation and is better known to bodybuilders as "pumping" ("pump"). The rapid influx of a large volume of blood increases the pressure inside the muscle.

As Arnold notes in Pumping Iron, a good rush of blood to the muscles is an incredible feeling. However, what is most important to you is that the influx of blood puts pressure on the tough, dense sheath of the muscle, the fascia.

The fascia is not easy to stretch, but over time it yields to internal pressure and stretches, allowing the muscle it surrounds to expand, both physically and visually.
And although all this information is deeply scientific, we are not interested in science, but in results. The experience of many bodybuilding coaches shows that increasing the duration of the load on the muscle leads to an increase in its volume. Although, of course, it does not happen so quickly.
The experience of Western trainers shows that the use of more weight and greater speed of movement in repetition helps to involve more muscle fibers in the work.
Therefore, instead of using less weight and deliberately slowing down the movement, it is better to try to move, at least concentrically, quickly, but pick up such a weight that you can complete the approach within 45 seconds.
If the approach lasts less 30 seconds, it will not cause enough blood flow to create good intramuscular pressure. On the other hand, to complete a set longer than 60 seconds too little weight is required, which is also not good. So 45 seconds is the optimal time.

No. 2. Do more work

Your body has incredible adaptability. It does its best to adapt to any load and become more prepared for a specific task. This applies to high volume training as well.

Training volume refers to the total number of sets and repetitions. In essence, this is the total amount of work done by the muscle during the session. More energy is required to do more work. Energy for muscle contraction is provided by muscle glycogen, a store of carbohydrates stored in muscle tissue.

Let's assume that you want to use the principle of stretching the fascia described above. To do this, you perform sets of 12 repetitions in the exercise for the chest muscles. For 10 sets of 12 reps, the chest muscles will use significantly more glycogen than for 2 sets of 12 reps. ( Remember that only the glycogen of the working muscle is consumed.)

When you increase training volume enough to deplete muscle glycogen stores, an interesting phenomenon occurs. The body tends to store more glycogen in order to successfully cope with such a load next time.

A short-term increase in muscle glycogen content is called glycogen supercompensation. In this case, the muscles temporarily become able to store more glycogen than usual, say, 120% instead of the usual 100% .

If the stimulus is repeated regularly, that is, if you systematically deplete glycogen stores, the body gradually acquires the ability to store more and more of this substance. So, this pattern can be used in the long term.

And although we are not so much concerned with the amount of glycogen in the muscle as its volume, the muscle containing more glycogen looks more rounded and voluminous.

You won't see any change after one or two high-volume workouts, but over time you will see results. After eight weeks of high-volume training, you will find that the muscles have become bulkier. However, this rule has a couple of exceptions. If the volume of your training is already relatively high, then you will not notice major changes, since your body has already adapted to such loads. By the way, the same applies to the duration of the load on the muscle.

Another reason for the weak effect of this technique may not be related to exercise, but to nutrition. If you don't eat enough carbs, especially after a workout when your body's ability to store glycogen is increased, then your body simply won't have the material to store glycogen in your muscles.
Remember, glycogen is just a store of carbohydrates, not protein or fat. Just like you fill your car's gas tank with gasoline, you need to fuel your body with enough carbohydrates to replenish your glycogen stores.
It is worth noting that if your muscles constantly store more glycogen, this will again put pressure on the surrounding fascia and gradually stretch it.
Remember that the volume and intensity of work should be inversely proportional to each other, this is necessary for the full recovery of the muscles and nervous system. So resist the temptation to push every set of a high-volume program to failure.

No. 3. Optimize the length of your breaks between sets

Similar to the first strategy, optimizing rest periods between sets increases blood flow and pressure in the muscle.
Imagine that you are performing a killer approach. The muscles are swollen so that it seems as if the skin is about to burst. Then you decide to rest for three minutes to allow the body to replenish the creatine phosphate in the tired muscle, remove lactic acid and hydrogen ions. For good performance in the next approach, this is very useful.
However, to maintain high intramuscular pressure, three minutes of rest is too much, because during this time a significant part of the blood that creates this pressure drains from the muscle.
Remember that fascia is made of tough, durable tissue. It does not stretch in response to slight pressure for a short period of time. In order for it to stretch, it is necessary that the muscle exert as much continuous pressure on it as possible.
Therefore, in order to stretch the fascia as much as possible and increase the volume of the muscle, you need to keep the muscle filled with blood for as long as possible.
Like any other technique, this one has its advantages and disadvantages. If you start the next approach too early, then you will not be able to complete it at full strength. As mentioned earlier, it takes a certain amount of time to remove the products of its work from the muscle and restore the supply of creatine phosphate. This is essential if you want to get a decent amount of reps in a set.
On the other hand, resting too long will relieve pressure on the fascia.
In this case, you need to carefully listen to what is happening with your body. Pay attention to how tight and swollen with blood flow your muscles become after the set, and try to catch the moment when this effect begins to disappear. In this way, you will be able to rest exactly as much time as necessary for optimal stretching of the fascia.
Be sure to record the number of repetitions per set in your training diary. If you did 15 reps on the first set and only 6 on the next set, you didn't rest enough.
By observing the sensations in the muscles and comparing the number of repetitions in subsequent approaches, you will be able to choose the optimal length of rest between sets.

However, if sometimes you do not want to bother your brain with concentration on sensations, then rest for about 45 seconds. 30-60 seconds is the optimal amount of time to recover between sets. When performing less difficult exercises, such as barbell curls, it is enough to recover 30 seconds. Between sets of more tiring exercises, such as squats, it is best to rest about 60 seconds. Of course, if you feel strong enough in yourself to perform squats with just a minute of rest between sets.

No. 4. Stretch the muscle while it is filled with blood

In fact, doing stretching exercises is useful at any time. Stretching is one of the most underrated techniques that can help increase muscle performance, improve appearance, and prevent injury.
Stretching helps loosen the contraction of the muscles by the fascia. And if you hold the muscle in a stretched position for as long as possible, this will help stretch the fascia.
To increase the tensile pressure on the muscle sheath, stretch while the muscle is still filled with blood. In other words, you need to complete the muscle stretch exercise in no more than 30 seconds after completing a long run. And you need to keep the muscle in a state of stretching longer than you are used to. Stretch for 60 seconds, or even longer.
However, since static stretching exercises can reduce the performance of the muscle in subsequent sets, stretch after the last set of the exercise for a specific muscle group.
Stretching the muscles has another, no less significant effect. If you hold the position of a sufficiently strong stretch for a long time, this stimulates the growth of new sarcomeres and promotes muscle lengthening.
If you can actually lengthen the muscle by growing sarcomeres, it will actually and visually be more voluminous, especially when tense.

Like any of the fascia stretching techniques, this method takes time and consistency to apply. Write down in your training diary that you need to stretch after your workout, otherwise you risk forgetting about it. And tune in to the fact that you will begin to notice changes after at least 3 months. If you have the patience to follow this strategy for 6 months, you will definitely see results.

No. 5. Isolate lagging muscles

The fifth and final strategy is to increase muscle volume not by stretching the muscle membrane, but by focusing the load on the target muscle group.
In fact, the whole point of training is to subject the muscles to an unusual load for them, and then allow them to adapt. To develop weak muscles, you need to make sure that these muscles do the main work. This is the only way to make these muscles adapt, and therefore develop.
For example, you are doing a bench press to develop the pectoral muscles. If, for some reason, the triceps do most of the work, then it is the triceps, not the pecs, that will get bigger and stronger.
In this case, there are several ways to make sure that the pectoral muscles, and not the triceps, do the main work and receive an incentive to grow. One technique is to pre-fatigue the chest muscles with an isolation exercise just before doing the bench press.
For example, you can do dumbbell flyes while lying down, and then immediately move on to doing a barbell press. You may not like the fact that in the bench press you have to work with a lighter weight than usual. But you can be sure that pre-tired pectoral muscles do the lion's share of the work. And it is they, and not the triceps, that will be forced to adapt to the load with the help of hypertrophy.
In addition to pre-fatigue, performing isolation exercises is itself very beneficial for the growth of lagging muscles.
For general development it is preferable to perform basic exercises, such as squats, deadlifts, and the bench press mentioned above. But when it comes to developing a particular muscle group, isolation exercises, such as leg extensions in the machine, pulling the upper block with straight arms and raising arms with dumbbells, are often more effective.
Isolation exercises are not very good for general strength development, but they help to work out the lagging muscle group, due to the fact that all the load in such exercises falls on the target muscle. Compare, for example, arm raises to bench presses, or leg extensions to squats.
If you are not able to feel the work of a single muscle when performing a basic exercise, then first try to perform an isolating exercise for the same muscle group, and then move on to the basic one. This sequence not only helps to pre-fatigue the muscle, but also allows you to activate the nerve fibers in it.
For example, if you find it difficult to feel the work of the muscles of the upper back ( middle part of the trapezium and rhomboid muscles) when performing a bent over row, try first lifting your arms with dumbbells through the sides in an inclined position, and then move on to the deadlift. You will find that you feel better in your upper back when pulling your waist.

Finally

We hope these tips are helpful to you. Just do not forget that improving the physique, especially the development of lagging muscles, takes time. So be patient and enjoy the training!

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

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

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

What makes muscles grow?

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

What makes muscles grow?

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

Anatomy and Physiology of Muscle Growth

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

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

How muscles grow:

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

How long does it take for muscles to grow?

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

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

The Best Muscle Growth Exercises

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

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

What is hypertrophy?

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

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

Carbohydrates are the main food for muscles

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

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

Features of sports metabolism

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

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

***

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

Scientific sources:

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

Weight training involves exercising with additional weight, which helps to improve appearance and functional characteristics 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 growth muscles, 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 efforts	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. Very effective method to increase the speed of development of effort 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 provides for a moderately heavy load and performance with it a large number repetitions. 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 would be preferable to start training with movements that include maximum amount muscles, moving from them gradually to the use of simulators that affect 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 compelling 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

So that it is enough for daily expenses, for training and for the possibility of implementing internal processes aimed at building muscle mass and increasing strength. Therefore, you need to eat a lot. The best approach is to eat enough food every day so that for every kg of body you have 2-3 grams of protein and 5-6 grams of carbohydrates. Over time, it will be possible to increase these values to the required. Saturated fats should be eliminated from the diet as much as possible.

2. Workouts must be intense, otherwise increase strength and mass impossible. It is best to train with a weight of 70% - 80% of the working maximum, so that you have enough strength to do 6 repetitions in each series, until you feel short-term muscle exhaustion. You should not train with very heavy weight when the strength ends from two repetitions. The goal of each series should be to help the muscles use the glycogen that is in them. Training should be such that a large portion of glycogen can get into the muscles without subjecting them to severe depletion or destruction of their own tissues. After each series, the muscles should have time to recover.

3. Good training to increase strength and muscle mass should contain the right exercises. Strength and mass of muscles best increased with basic exercises. Basic exercises: for the chest - bench press, for the legs - squats, for the back - deadlift, for the shoulders - bench press behind the head, for biceps - barbell curl for biceps, for triceps - bench press with a narrow grip, for the back of the thighs - deadlift on straight legs. Some exercises are difficult and therefore not very popular. It is the basic exercises that promote growth large group muscles. These exercises will give you quick effective results you are waiting for.

4. Each exercise aimed at increasing strength and mass should be performed in 6-10 repetitions. For each of the exercises, the weight should be chosen so that it is possible to perform 6-10 repetitions, bringing the muscles to trembling. Each workout should begin with a warm-up and warm-up, performing 1 - 2 sets according to the system. pyramidal training. The following exercises can already be started with a working weight and work with it until the end of the workout. When lifting the bar, it is not recommended to stop in the process of lifting it and the bar must always be squeezed to the end.

5. To get good results from training and increase strength, rest between sets should be 1-1.5 minutes. For a rapid increase in muscle mass, the interval between sets should be 2-3 minutes.

6. Also, for a rapid increase in strength and mass, sleep is very important, which should be at least 8 hours a day. This is due to the fact that muscles do not grow in the gym, but at home after training, especially in sleep. During sleep, the body produces hormones to the greatest extent (testosterone, etc.). It will be useful to rest for a couple more hours during the day - an hour after training and another hour after eating.

7. During the period of work on increase in strength and mass other types of physical activity. Since otherwise, extra calories will be burned, necessary for the growth of muscle tissue, which will interfere with their growth. If your work makes you work hard, then you need to increase the number of calories you eat, and the food should be very fractional - you need to eat every 1-1.5 hours.

8. The tactic of training one muscle group once every 5-7 days is very effective. Absolutely avoid overtraining. It usually takes 2 days for muscle recovery, and bodybuilders need much more time for this.

9. As already mentioned above, outside the gym, no additional loads should be given to the muscles. Train with heavy exercise, doing sets with a medium duration, to be able to use glycogen reserves and fat stores. A healthy heart is one that responds to the demands of a sudden change in its rhythm. Too long workouts are not good to do, as the processes of catabolism of the breakdown of muscles (protein) into amino acids are turned on. The body is at the limit, it does not have enough fuel (glycogen) for energy. The maximum workout should be 45 minutes - 1.5 hours. Even before a competition, doing too much aerobic exercise burns muscle in addition to glycogen and fat.

10. And finally. Always go to your goal, don't give up if you want to get a mass increase. Watch movies about bodybuilding, photos of popular bodybuilders, so that there is motivation to go towards the goal. Do not skip workouts, you need to fight laziness and make every effort. Good luck in muscle building!

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 are diligently engaged in gym? To influence the process of muscle growth, you need to know physiology, properly organize training and rest.

A bit of physiology

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

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

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

Operating principle

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

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

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

What is muscle fiber hypertrophy?

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

Eat different types 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. This building material 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 relationship of muscle growth with 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.

Also, you have to comply 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

Formation beautiful body due to muscle growth, it 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.