A true athlete is a person who not only monotonously performs the same worked-out movements in the gym (or on the street), but also knows a huge amount of additional, necessary information that improves and accelerates progress. Among the list of such knowledge is nutrition, and anatomy, and pharmaceuticals, and the basics of biology. You should perfectly understand not only how many approaches should be done or how best to do push-ups on the uneven bars, but also what to eat, when to drink, and in general how muscles grow. It is this issue that we will now examine in detail – so that you can understand what exactly is needed for quality progress.
How muscles grow
A bit of biology and physiology
The basis for “building” muscle fibers is protein – this is probably what any beginner knows. Despite the fact that its total content in the muscles is not too large (on average about 18-20% of the total mass), and about 75% is water, it is the “dry” muscle tissue that consists of protein almost completely (about 80%) .
In turn, there are several types of proteins in the body. The main “food” for the fibers is actin and myosin – they are responsible for the main function of our muscles – their contraction (that is, any movement that we do: press, flexion / extension of the arms / legs, normal walking, and so on). Naturally, an increase in muscle mass requires an increase in the amount of protein that is ingested with food or special supplements. By the way, this is one of the main reasons why muscles do not grow – it is quite possible that you simply do not have enough protein, and you should reconsider your diet.
The dependence of growth rate on the quality of muscle tension
The main factor on which the rate of fiber growth depends is muscle tension. When we carry out the approach with a lot of weight, for a large number of repetitions or at a fast pace, the process of transporting amino acids (the substance that is the basis for protein synthesis in the body) is accelerated in the muscles and protein synthesis is accelerated. For this reason, “lazy” half-strength training is quite possibly the main reason why the pectoral muscle or any other muscle group does not grow.
How is the muscle growth process
The process of muscle growth is not activated at all in training – as inexperienced athletes probably believe. The fact that after 3-4 intensive approaches you have increased arm volumes (this is best seen on triceps and biceps) does not mean that they have grown – after a while (usually quickly – up to several tens of minutes) they will again return to their previous sizes. This is explained by the fact that with serious tension, blood rushes to the muscles, lingering in the fibers – which leads to their visual increase.
During exercise, muscle fibers do not grow at all, but rather collapse, causing microtraumas in them. This, by the way, leads to pain after a hard workout.
The main increase in the volume and physical strength of the fibers occurs just during rest. The resulting microfractures begin to grow together, while making the fibers a little larger and a little stronger, so that in the future they can cope with the transferred loads. This process is called supercompensation. Since muscles grow after training, rest and sleep must be given significant importance and the required amount of time.
Three hormones directly affect the quality and speed of building muscle fibers. Growth hormone (or growth hormone), insulin and testosterone – this is the basis of success in bodybuilding, obtaining high-quality muscles and physical strength.
“Dough” and somatotropin activate the process of decomposition of muscle fibers (the appearance of microtraumas in them). Insulin has the opposite effect – it accelerates the transport of amino acids into cells, which is very important during the rest period. It is for this reason that the listed drugs (and drugs created on their basis) are the most effective and effective pharmacological support for bodybuilders.
How fast muscles grow
The question of how fast muscles grow is one of the most popular among beginner athletes, who are waiting for when they will have powerful breasts, full biceps and a wide back. The answer will be individual for each – in view of the characteristics of each organism. The following factors depend on the growth rate:
- Genetic predisposition.
- Hormonal background (the higher the level of the hormones listed above in the body – the faster the muscles will grow).
- Age (the younger the body – the naturally easier to build muscle).
- The quality of food.
- The quality and quantity of rest.
- The quality and quantity of training.
- Periodic change of exercises.
- The condition of the body.
Each of these points is important and relevant in its own way. It is necessary to strive for continuous improvement of the listed characteristics – it is precisely because of their non-compliance that athletes begin to ask questions why the muscles of the hands or other groups do not grow.
How to make muscles grow
From beginners to champions, all athletes are interested in how to make muscles grow quickly and efficiently. There are several answers, and they all come out of the list in the previous paragraph:
- Make sure that your body works correctly and is provided with everything necessary for a full-fledged activity (vitamins and minerals). You can do an analysis on the content of hormones to know if there are enough of them.
- Eat right – a hackneyed and always repeated truth that is repeated in almost every article on sports and health. The diet should have a balanced amount of proteins, carbohydrates, fats and nutrients. Their disadvantage should be compensated with the help of sports pit.
- Rest is another basic tenet of any sport. Sleep more and relax between workouts.
- Try your best at every workout.
- Exercise as long as possible and as often as possible.
- Periodically change the software package.
- Watch your health.