Dialing speed issue muscle mass interests every beginner without exception. “How fast do muscles grow?” is the second most popular question after “How to build muscle?” Therefore, it is worth devoting a separate conversation to this topical topic. Let me immediately note that the data that I will present today is my personal experience, based on both own training, and at the rate of progress of my wards. This article is purely practical. There is no theory in it, and scientific research, from the point of view of which we, perhaps, will talk about the growth of muscle mass later, determining the degree of agreement between practice and theory.
Factors to consider
Many years of personal experience, as well as the experience of other people, confirms: the rate of muscle growth is an individual indicator. Therefore, if someone tells you about specific numbers, you can either ask this person again, making sure that he is simply trying to simplify the information received, or, if he claims that exactly 10 kilograms of dry mass per year is the maximum for absolutely every athlete - feel free to write this “adviser” as an idiot. The rate of muscle growth depends on many factors. The main factors in the growth of muscle mass are:
1. Compliance or non-compliance with the principle of progression of loads.
2. An appropriate hormonal background that allows or does not allow the growth of muscle mass.
3. Correct or incorrect recovery (nutrition, sleep).
4. Age. Until the age of 25, muscle growth occurs on its own. The body is formed without strength training. But he can be helped in this, as a result of which the progress will be even more significant.
5. Correctness of the compiled training program.
6. The right attitude.
7. Genetics.
These factors are fundamental in the growth of muscle mass. We will talk about them separately in another article. Now we need to understand that compliance or non-compliance with these factors can both accelerate and slow down muscle growth. I note that I simply did not include factors such as “compliance with the technique of performing the exercise” in this list. But not because it is not important, but because it goes without saying.
First year
I also intentionally did not include training experience in this list. The rate of muscle mass growth depends on this factor by more than 50%, and therefore it is worth considering the question “How quickly do muscles grow?” precisely through the prism of training experience.
And now, moving on to a more understandable conversation for masses, let's add Vasya to our conversation - a 17-year-old boy, 65 kilograms. He doesn’t drink, doesn’t smoke, eats and recovers more or less correctly. Follows the principle of progression of loads, has the right attitude, average genetics and an ordinary hormonal background. If Vasya trains correctly, in the first year of training he can gain about 6–7 kilograms of lean muscle. Now let's add Yura to this conversation - a young man of 17 years old, weighing 65 kilograms. Yura is super-motivated, he stuffs kilograms of rice, cottage cheese and buckwheat into himself, has normal hormonal levels, correctly composed training program. But Yura has one problem: no one told him that he needs to keep a training diary, thanks to which he can follow the principle of progression of loads. Yura gains 15 kilograms in a year and calls Vasya a jerk. However, Vasya gained 6-7 kilograms of lean muscle, while Yura gained 2 kilograms of muscle and 13 kilograms of the finest crap that will come out of him at the first drying. And why all? And all because Yura did not follow the principle of progression of loads. He both benched his 60 kilograms and stopped at 70–80 kilograms, which in annual terms is basically the same. Pounds gained are not muscle. Therefore, all the numbers here are very arbitrary.
Now let's add Dima to our conversation. Dima read this article before starting to train in the gym. Dima knows about all the above factors, knows how to keep his testosterone at high level, observes the progression of loads. In general, Dima, who read this article, is a great guy. He comes to the gym and in the first year gains 20 kilograms. 12 of them are muscles. The rest is fat and water, which Dima, who reads our site, easily gets rid of during the spring-summer period.
Second year
Vasya, having impressed Masha from the neighboring yard, safely hit the rocking chair. In the end, he didn't gain anything. Yura, having lost most of what he had gained during drying, realized his mistake, started a training diary and began to follow the principle of progression of loads. Thanks to a well-functioning neuromuscular connection, Yura gained 15 kilograms, 10 of which were muscles. Dima, continuing to progress, gained another 7 kilograms of lean muscle.
Third year
Masha abandoned Vasya. He decided to return to the rocking chair and take himself seriously. He began to plow like a galley slave, setting himself up for a positive outcome. He followed all the above principles and gained about 10 kilograms of lean muscle. Yura, continuing to train correctly, gained another 7 kilograms of muscle. Dima - 5 more.
Fourth year
Vasya gained 6–7 kilograms, Yura - 5, Dima gained 3.
Fifth year
Vasya gained 4 kilograms, Yura - 3, Dima - 2.
Sixth year
All athletes gained 2 kilograms of lean muscle.
Tenth year
All athletes gained a kilogram of lean muscle.
……
Twentieth year of training
Vasya gained 250 grams, Yura - 230. Dima divorced his second wife and decided to devote his life to bodybuilding. As a result, he gained 900 grams of lean muscle in a year.
As we see from these examples, some of which are based on real events, the rate of muscle mass growth is a variable indicator, which depends on:
Compliance or non-compliance with the main rules muscle growth.
- Training experience.
Specific numbers
To give you something concrete, I can say that for a young beginner with average genetics in the first year of training, 12 kilograms of pure muscle is the maximum. Again, these observations are based on my personal experience, however, if your progress is very different from this figure, you should analyze your lifestyle for the absence of one of the above factors. At the same time, keep in mind that 12 kilograms of lean muscle is most likely if you “go into mass” - this is about 15–20 kilograms on the scales. If you watch your diet, trying not to gain excess fat, and you succeed - less. Here you need to rely on your own reflection in the mirror. In the second year of training, progress slows down by about 1.5–1.8 times. At the same time, you can find reserves from more correct training in the event that you screw up in the first year. In this case, progress will not slow down. Further - according to a similar principle.
Ideal growth rate depending on length of service
Using this table, the average natural amateur can calculate deviations in one of the training factors
| Speed of progress | Ideal indicator | Good indicator | Average | Bad indicator |
| First year | 12 (15-20 on scales) | 8-9 | 5-6 | 1-3 |
| Second year | 7-8 (10-13 on the scale) | 6-7 | 3-4 | 1-2 |
| Third year | 5-6 (9-11 on the scale) | 4,5-5 | 2-3 | 1 |
| Fourth year | 3-5 (7-9 on the scale) | 2-3 | 1-2 | 0,5-1 |
| Fifth year | 2-3 (4-6 on scales) | 1-2 | 0,5 | 0 |
| Sixth year | 1.5-2 (2.5-3.5 on scales) | 1 | 0,2-0,5 | 0 |
| Seventh year | 1 (up to 2.5 on the scale) | 1 | 0 | - |
| Eighth year | 900 g (up to 2.5 for all) | 0,5-1 | 0 | - |
| Ninth year | 700 g (up to 2 on scales) | 0,5-1 | 0 | - |
I note that, firstly, this is an approximate table, and secondly, the first column is compiled on the condition that your training life is ideal, which, in principle, rarely happens due to various circumstances, sometimes beyond our control. These numbers are the upper limit of NATURAL muscle growth. For the average amateur, even half of them is already very good.
Typically, amateurs progress much more slowly (average). This depends both on the fact that we are simply not robots and sometimes are forced to neglect compliance with one of the factors, and on a banal ignorance of these factors or genetics. So don't be discouraged if your progress is a little less than these values - this is normal.
Many people ask this question. How to build muscle mass, how to lose weight and at the same time sculpt your body. To understand this issue, you need to delve into human anatomy. Human muscles are partly made of protein, the other part is water. Muscle fiber consists of special cells - myofibrils.
How do muscles grow after training?
After training, the body begins to replace damaged muscle fibers through a cellular process. New muscle protein filaments are formed. In the process of restoration of these very threads (myofibrils), an increase in thickness occurs. Muscles begin to grow when the rate of muscle protein synthesis becomes greater than the rate of muscle protein breakdown.
How to make muscles grow faster?
The answer is simple, give physical activity and gradually increase it. But the key word is gradually. Otherwise, you may get injured and will not be able to exercise for a long time. Fast and painless restoration of muscle fiber is facilitated by the consumption of protein foods and amino acids. The muscle fiber gradually adapts to a certain type of load. Physical activity can and should be alternated and gradually increased.
How do you know that muscles are growing?
It is not at all necessary to feel severe muscle pain after training and be glad that your muscles will grow faster. Any load must be systematic. It is easier for a man to achieve muscle growth. This is a fact. Hormones affect the growth of muscle tissue. The hormone testosterone is to blame. It helps increase protein synthesis in the body and stimulates the production of anabolic hormones. Women naturally have less of this hormone. Therefore, women should not be afraid of muscle growth when going to a fitness club. We should not forget that muscles need rest. After training, muscles recover within 48 hours. Recovery for professional athletes is much faster. But you should remember about rest and nutrition.
Professional athletes use sports nutrition. If you do not resort to special nutrition, then remember that for muscle growth you need to eat large number protein and complex carbohydrates.
TO complex carbohydrates include various cereals and porridges.
Slow-acting protein should be eaten after training and at night. This includes casein. These could be curd products. During the day you need to consume fast-acting protein. Chicken breast, fish, lean meat are suitable.
Which muscles grow the fastest?
Many newbies ask this question. It all depends on your body type, body shape, and age. Some athletes manage to increase volume in a short time chest, through growth pectoral muscle. Some athletes who prefer leg exercises and squats achieve success in the growth of quadriceps and gluteal muscle. It all depends on persistence in achieving your goals. It is important to have motivation. Athletes who go to the gym once a week are unlikely to achieve success, unlike people who work out at least 3 times a week.
The abdominal muscles also lend themselves well to training. But to see the beautiful cubes, you'll have to lose a couple extra pounds using diets.
Vitamins should not be neglected during intensive physical activity, because the body is under stress and needs recovery. Experienced athletes use special sports vitamins purchased in sports stores. The dosage of vitamins there is increased and is specially designed for heavy physical activity.
Comparative analysis of some indicators of popular vitamin complexes taken by athletes:
Our body is very complex, an incredible number of different processes occur in it every fraction of a second to maintain life. These processes are an adaptation of the body to environmental stimuli.
The process of hyperplasia (muscle cell division) will not be considered, this is due to the fact that this process is not scientifically substantiated, and all scientific arguments are extremely dubious. Therefore, we will consider what is well known and tested in practice.
First you need to understand the process of muscle cell growth. How and why it grows in size and what is needed for this. Our body is in homeostasis (constancy) all the time, and any stress for it is a problem that needs to be dealt with.
The body does not like stress, it loves constancy and peace, and training is stress. The body will cope in the following way: it will create a margin of “strength” for future sudden stress, and the growth of muscle cells is that margin of safety for future stress.
Any training stress (stress from strength training) for a muscle triggers muscle growth, but muscle growth requires full recovery.
Growth of muscle cells.
In order for a muscle cell to fully adapt to the load and its growth, there are a number of factors that must be present in the cell (sometimes they are called growth factors).
Growth factors:
- Amino acids - the main element in the construction of all proteins in animal and plant organisms.
- Anabolic hormones – testosterone, growth hormone and insulin.
- Free Creatine – nitrogen-containing carboxylic acid.
- Hydrogen ions– the simplest diatomic ion H2+.
All these elements must be present in the cell for its full growth. Moreover, it is the specific concentration of each element that is important, so everything should be analyzed in more detail.
Amino acids are the main building material for the full growth of muscle cells. Since the contractile part of the cell, which is subject to growth, consists mainly of proteins. Moreover, if there is an excess of amino acids, those amino acids that the body cannot use for building material, will be used as a source of energy. Therefore, it should be understood that too much excess of an amino acid will not lead to accelerated muscle growth.
Anabolic hormones, and first of all it is testosterone, one of the most important factors for muscle growth. It is testosterone, after entering the cells, that affects the DNA of the cell and triggers muscle growth.
- Testosterone – affects DNA, increases anabolism.
- Growth hormone – affects receptors (transmembrane protein), and increases anabolism.
- Insulin– affects cell membrane receptors, improving the permeability of cell membranes, improves the flow of amino acids, glucose and micro and macroelements into the cell.
Free Creatine appears due to muscle contraction. At muscle contraction ATP resynthesis occurs due to creatine phosphate reserves (Creatine kinase reaction), which leads to the appearance of free creatine. In this case, the increased concentration of free creatine in the sarcoplasmic space serves as a powerful endogenous stimulus that stimulates protein synthesis in skeletal muscles.
Hydrogen ions actively appear when lactic acid is broken down into lactate and hydrogen ions. Hydrogen ions, as they accumulate, destroy bonds in the quaternary and tertiary structures of protein molecules, this leads to a change in the activity of enzymes and easier access of hormones to DNA.
It should be understood that hydrogen ions at high concentrations can destroy muscle cells, so their concentrations should be moderate. In this case, more does not mean better.
With modern knowledge and medications, a person can control all four factors responsible for muscle growth. Amino acid concentration can be maintained proper nutrition rich in complete amino acids. Despite the fact that testosterone levels are genetically determined and are extremely difficult to influence, strength training contributes to a better supply of testosterone in the blood. Also, both free creatine and hydrogen ions can be released only during strength training.
Differences between training for “natural” muscle growth and “chemical” one.
Before we move too far from the topic, we need to tell you how hypertrophy differs from natural training and from “chemical” training.
For a natural athlete, it is more important to release a large amount of free creatine, but the amount of hydrogen ions should not be in very large quantities, since they will greatly destroy the muscle cell.
Also, testosterone is not as important as with “chemical” training, since its concentration is not high, and accordingly, so many hydrogen ions are not needed.
Therefore, all training for gaining muscle mass should be built primarily on creatine phosphate energy supply, in order to increase the concentration of free creatine.
Due to this optimal time to perform the exercises for 8-10 seconds. But, of course, it is also necessary to perform exercises in the range of 20-30 seconds, in which anaerobic glycolysis works, to increase the concentration of hydrogen ions.
At the same time, “chemists,” on the contrary, need to work more in anaerobic glycolysis and try to maximize the concentration of hydrogen ions in order to “open” access for testosterone to the cell nucleus.
Therefore, it becomes clear why professionals love “pumping” so much. Firstly, when “pumping”, blood flow greatly increases, and hormones and amino acids enter the cell. And secondly, “pumping” greatly acidifies the muscles, it consumes a lot of energy and increases the amount of lactic acid and, accordingly, hydrogen ions. “Chemists” should not be too afraid of acidification and destruction of the muscle cell, since positive anabolism from hormones will lead to significant growth of the muscle cell.
The theory of muscle growth, which is not relevant today.
Fracture theory– an outdated theory according to which microtraumas of myofibrils lead to their supercompensation and growth.
The essence of this theory is that during training there are microtraumas of the muscle fiber, which during recovery increase in volume with a certain margin of safety, thereby increasing in volume.
Typically, adherents of this theory recommend training so that the next day you have strength ( muscle pain), if there is no pain after training, it means that the training caused mild irritation and was not effective. In fact, this theory is not correct, for the reason that many do not understand the cause of post-workout pain.
Post-training pain indeed occurs due to microtrauma of myofibrils, but the pain itself does not lead to muscle cell growth. Krepatura occurs due to different lengths of myofibrils, which are not evenly injured when contracting.
After a certain training period, all myofibrils become of uniform length, which leads to the distribution of the load on them evenly, so microtraumas do not occur, and there is practically no post-training pain. But the person still continues to gain muscle mass.
“No pain no gain” is an old American expression that translates as: “Without pain there is no growth.” It was very popular in America during the golden era of bodybuilding. At that time, the destruction theory was relevant, and everyone trained in very large volumes in order to micro-trauma the muscles as much as possible and get muscle pain the next day.
There have been studies calf muscles Olympic marathon runners immediately after the race. And studies have shown severe damage to the calf muscles (a large number of microtraumas of myofibrils), but at the same time their muscles do not increase in size, but only become more resilient due to an increase in the number of mitochondria.
Sarcoplasmic hypertrophy– an increase in muscle size due to the growth of sarcoplasm (a non-contractile element of the cell).
This theory is erroneous, sarcoplasm occupies only 10% of total mass muscle cells, and myofibrils are almost 90%. And at the same time, most of the sarcoplasm is occupied by glycogen.
Naturally, as you train, glycogen reserves in the muscles increase, but their increase is not significant and cannot greatly affect the size of the muscle.
Therefore, when strength training The main growth of a muscle cell occurs precisely due to an increase in myofibrils - the contractile elements of the cell; non-contractile elements (sarcoplasm) have practically no effect on the size of the muscle.
Also, adherents of the theory of sarcoplasmic hypertrophy often use “pumping,” arguing that large energy expenditures during “pumping” lead to depletion of glycogen reserves and an increase in sarcoplasm.
And “pumping” really works, it was described in detail in the last chapter, but it leads to myofibrillar hypertrophy, not sarcoplasmic.
All cyclic sports have much larger glycogen reserves than weightlifting sports, since they predominantly use glycolysis.
The use of glycolysis and depletion of glycogen stores leads to glycogen supercompensation, while weightlifters use creatine phosphate as an energy supply and have less glycogen stores.
Therefore, the sarcoplasm is more hypertrophied (due to glycogen reserves) in cyclic species sports, but weightlifters still have large muscle mass.
Training for weight, for relief, for weight loss - they all involve changing the structure of the body, namely muscle growth. You need to know how muscles grow both when gaining muscle mass and when losing weight.
Skeletal muscle consists of filamentous myofibrils and sarcomeres that form fibers subject to contraction.
All 650 muscles in the human body receive signals from motor neurons that communicate with the sarcoplasmic reticulum. The strength of an athlete depends on the reaction of cells to impulses. If a person, without having significant muscles, is able to lift heavy weights, it means that his motor neurons are better at activating the muscles. Growth always begins with an increase in strength, since this is how cells become more responsive to stress.
How do muscles grow? Physiology and anatomy
After training, the destroyed muscle fiber is restored or replaced, with the help of intracellular reactions new protein filaments or myofibrils are formed. Due to myofibrils, the muscles thicken and hypertrophy occurs. It is possible if the pace protein synthesis greater than the rate of its decay. This process occurs only after exercise, during rest, when you need to eat enough protein and carbohydrates, and is called adaptation.
After exercise, muscles grow through satellite cells, which behave like stem cells, increasing the number of muscle cell nuclei to multiply the number of myofibrils. It is the process of activation of satellite cells that is determined by genetics - some people grow massive muscles, others remain without mass.
It has been scientifically proven that in people who quickly respond to exercise, muscles grew by 58% due to myofibrillic hypertrophy and by 23% due to cellular activation. Hardgeners showed only 28% muscle hypertrophy and 19% activation of satellite cells. There were people in the study whose processes were not activated at all. Therefore, it is worth knowing what supports muscle growth?
How to make muscles grow?
To ensure growth, muscles need to be given progressive load.
Stress and subsequent disruption of homeostasis are provided by three main growth factors:
- muscle tension;
- fiber destruction;
- metabolic stress.
Muscle tension
To make muscles grow, you need to give them a load they are not used to. The easiest way is to gradually increase the weight of dumbbells or barbells. The additional stress will change cell chemistry, and growth factors will turn on the activity of the Mtor gene and satellite cells.
The degree of tension affects the amount motor units in cells. This is what makes the difference between endurance and mass training.
Fiber damage
Post-exercise soreness is localized damage to fibers that results in an influx of inflammatory molecules and cells. immune system, which activate satellite cells. However, this does not mean that strength is a prerequisite for growth. Damage occurs inside cells and does not always affect the functioning of the body.
Metabolic stress or pumping
The feeling of heat in your muscles, especially during the last reps, is called metabolic stress. Athletes call this process pumping or pumping muscles with blood. It causes swelling around muscle cells. Glycogen helps cells swell with connective tissue, and this type of growth is called sarcoplasmic hypertrophy - an increase in muscle volume without an increase in strength.
How do muscles grow under the influence of hormones?
Hormones are an important participant muscle development, regulator of satellite cells.
Holding a barbell in their hands, men think about testosterone, which accelerates protein synthesis, inhibits degradation, activates satellite cells and other anabolic substances.
90% of testosterone in the body is unavailable for use, but after strength training its release and sensitivity of muscle cell receptors increases.
Testosterone stimulates growth hormone responses in response to tissue damage to promote tissue hypertrophy. Many people remember that in the army, guys’ muscles grew on their own, and the reason for this was a surge in the male hormone.
Insulin-like growth factor regulates the amount of muscle mass, increasing protein synthesis, accelerates the absorption of glucose, redistributes the absorption of amino acids by skeletal muscles, and activates the work of satellite cells.
Rest and recovery
Why don't muscles grow? More often than not, they get little rest. If you do not give them rest and nutrition, the body will be in a catabolic state. The muscle response to metabolic processes continues for 24-48 hours after strength training. During this period, it is necessary to eat a high protein diet in order to provide the body with materials for fiber synthesis.
In order to grow muscles, you need to eat not just with a reserve of calories, but with a complete protein profile.
If the body does not receive enough protein after training, then it has nothing to build cells from. However, you don't need to eat 3-4 grams of protein per kilogram of body. For an average person, it is enough to consume 1.3-1.8 g of protein per kilogram of body weight to ensure fiber synthesis. More only required professional athletes and fitness trainers who train often and for a long time.
How often should you eat protein? You cannot eat your entire daily allowance at one time. The body does not accept more than 30 g of protein per meal.
Therefore, athletes need to eat right - three main meals and 2-3 snacks.
- if you don’t eat protein for more than three hours, fiber breakdown will not begin;
- Eating protein at night is not necessary to prevent catabolism, but for better recovery;
- Eating protein before and after exercise provides muscles with resources for recovery.
To grow muscles, you need to eat protein - which, in principle, everyone knows. Beef protein is absorbed by 70-80% and quickly, contains a lot essential amino acids.
Whey protein is used by the body by 90% and provides a large amount of essential amino acids, including leucine.
Egg whites with an excellent amino acid profile are digested more slowly, but are 90% absorbed. Casein (cottage cheese or protein) is absorbed very slowly.
That's why whey protein should be consumed after training.
Other muscle growth factors
It happens that a person knows how muscles grow, follows the rules of training, rest and nutrition, but does not see the result. Each organism has a certain limit, depending on gender, age and genetics. For example, men have more testosterone than women to support large muscles. After thirty years, the amount of muscle mass decreases by 2% annually, and in women it happens faster. And in order for muscles to grow, you will have to work harder.
In this article we will look at several important aspects regarding muscle growth in athletes. It is extremely important to understand what a muscle is, why it grows, and what it needs to grow.
Any professional bodybuilder will tell you: in order to build muscle mass, you need to understand the process itself, its nature! Only then can positive results be achieved in the future.
Muscle is the most economical part of our body. She tries to lose as little of the substances she needs as possible and, accordingly, gain as much as possible.
Also in the human body there is a mechanism ideal weight. Your body itself determines for itself the peak at which it should stop when gaining weight, so as not to create problems for itself. If you are not satisfied with this pick, then you need to have a “fight” with it to change the situation.
From birth, every person is genetically endowed with a certain amount of fiber, the quantity of which you cannot increase, but the quality is no problem. Muscle grows by increasing the thickness of the fiber structure. This means that all you have to do is make it (the fiber) grow.
Operating principle
During training, your fibers are partially destroyed (torn), and during rest, the muscle recovers and strives to exceed the limit that was initially set. This process also got its name – “super compensation”.
The process of fiber thickening is accompanied by the synthesis of myofibrils (protein filaments). They absorb nutrients that you eat through food.
The more you train, the more protein threads there will be, the better the blood supply to the muscles. It follows from this that if you do not supply your body with the necessary substances (proteins, calories, minerals, vitamins and much more), then development is out of the question. There is no way your muscles will get bigger, and the fact becomes clear: training without proper nutrition leads to zero effect.
What is muscle fiber hypertrophy?
During exercise, your muscle becomes engorged with blood, which causes it to enlarge, as noted above. This process in bodybuilding is defined by the term “pumping”.
Hypertrophy, in essence, is a disease of your muscle, its non-standard and unusual state. The fiber increases in size due to an increase in the number of myofibrils. The level of protein in the muscle increases.
The Role of Protein Synthesis in Muscle Gain
Each cell in the human body contains only one nucleus, while muscles have a large number, which allows them to synthesize new, high-quality proteins that consist of a certain amount of amino acids. The nuclei of muscle cells signal the ribosomes to synthesize the required type of protein.
If you don't supply your muscles with the necessary building material, they simply won't be able to grow. Once again, as you can see, it all comes down to nutrition.
Muscle tension and its effect on muscles
The tension created by the muscle during exercise is another essential element. It is responsible for launching the protein synthesis mechanism, signaling the muscle cells to feed the “affected” fibers.
Thanks to this, new tissue appears, muscle mass and volume increase. Receptors in cells are very sensitive to maximum loads and high voltage. This is why all professional bodybuilders advise exercising as long as your strength allows.
It is necessary to cross the pain threshold to start the process of protein synthesis and supercompensation.
The role of hormones in the training process
Muscle growth is built on 3 “pillars”:
- Testosterone
- Insulin
- Growth hormone
Each of these hormones has a powerful effect on muscle cells. Insulin speeds up the process of delivering protein to the muscles. The potassium-sodium pump carries out the process of transferring amino acids to muscle tissue. The other two hormones, on the contrary, act on muscle fibers and cause them to disintegrate. This whole process is only possible under powerful loads.
The role of amino acids
An amino acid is a protein particle. The necessary protein is built from them. 1 type of protein contains several types of amino acids. Your weight gain results depend entirely on how much protein you consume in your diet.
The required amount of protein is determined by the intensity level training process. Also besides protein important role play calories, which supply the necessary energy for complex physical exercise.
Cycles of muscle growth and loss
In bodybuilding, any bodybuilder must remember 2 important processes:
- Anabolic cycle (constant muscle growth if all training conditions are met + proper nutrition)
- Catabolic cycle (insufficient nutrition, resulting in decreased muscle growth and fatigue)
Necessary conditions for muscle growth
If you decide to build muscle mass, then you need to follow 3 main components:
- Powerful loads and a properly structured training process.
- Proper and regular nutrition that will supply your muscles with all the necessary substances.
- Complete rest.
This is important
It must be remembered that our body is “smart”; it gets used to a certain load, which is repeated for a long time. You should “surprise” him with new exercises, changing loads, duration of training and many other tricks.
For full muscle growth, it is optimal for you to develop not only fast fibers, but also slow ones. That is, sometimes alternate loads (strength and weight). Proportional growth depends on this.
What affects muscle volume?
The compaction and thickening of muscle fiber is influenced by factors such as:
- Fiber thickness
- Number of blood vessels
- Sarcoplasma
- Number of fibers
- What fibers are developed?
- Fascia
In this article we have looked at the most important points related to building muscle mass. Remember, in order to gain quality mass, you need to study this process.
Of course there is prerequisites, which every bodybuilder must follow, but everyone has their own exercises for building muscles, and the program should also be individually suitable for you. If you have the opportunity to consult with a specialist, then do not miss it.
Try making a few programs and see how they affect you. And what about nutrition, everything is simple here: if there is no full supply of all the necessary substances, there will be no mass.
Watch a video about how muscles grow and how you can influence the growth of muscle mass.
And the second video is how to speed up the growth of muscle fibers
Good luck! It's all up to you.
