Typing speed issue muscle mass interests without exception of every beginner. How fast do muscles grow? - this is the second most popular question after "How to build muscle mass?". Therefore, it is worth devoting a separate discussion to this burning topic. I note right away that the data that I will give today is my personal experience, based both on own training, and at the rate of progress of my wards. This article is purely practical. It has no theory and scientific research, from the point of view of which we, perhaps, we will talk about the growth of muscle mass later, having determined the degree of agreement between practice and theory.
Factors to Consider
Many years of personal experience, as well as the experience of other people, says: the speed of muscle growth is an individual indicator. Therefore, if someone tells you about specific figures, 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 weight per year is the maximum for absolutely each athlete - feel free to write this "advisor" as idiots. 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. Appropriate hormonal background, allowing or not allowing to grow 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 progress will be even more significant.
5. Correctness of the prepared training program.
6. The right attitude.
7. Genetics.
It is these factors that 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-observance of these factors can both accelerate and slow down muscle growth. I note that I simply did not include such factors as “compliance with the technique of performing the exercise” in this list. Not because it doesn't matter, but because it goes without saying.
First year
I also did not include the training experience in this list intentionally. The rate of growth of muscle mass depends on this factor by more than 50%, and therefore it is worth considering the question “How fast do muscles grow?” through the lens of training experience.
And now, moving on to a more understandable conversation for populace, let's add Vasya to our conversation - a 17-year-old boy of 65 kilograms. He does not drink, does not smoke, eats and recovers more or less correctly. Complies with 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 dry muscles. Now let's add Yura to this conversation - a young man of 17 years old, weighing 65 kilograms. Yura has super motivation, he stuffs kilograms of rice, cottage cheese and buckwheat into himself, has a normal hormonal background, 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 observe the principle of progression of loads. Yura gains 15 kilograms per year and calls Vasya a skinny. Nevertheless, Vasya gained 6-7 kilograms of dry muscles, while Yura gained 2 kilograms of muscles and 13 kilograms of the best shit that will come out of him at the first drying. And all why? And all because Yura did not follow the principle of progression of loads. He both pressed his 60 kilograms, and stopped at 70–80 kilograms, which is basically the same in an annual context. Gained pounds are not muscles. Therefore, all the figures here are very conditional.
Now let's add Dima to our conversation. Dima read this article before starting to train in the gym. Dima knows about all of the above factors, knows how to keep his testosterone at high level, respects the progression of loads. In general, Dima, who read this article, is well done. He comes to the gym and gains 20 kilograms in the first year. 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 a neighboring yard, safely scored on a rocking chair. In the end, he didn't get anything. Yura, having lost most of what he had gained during cutting, realized his mistake, started a training diary and began to observe the principle of progression of loads. Thanks to the well-established neuromuscular connection, Yura gained 15 kilograms, 10 of which are muscles. Dima, continuing to progress, gained another 7 kilograms of dry muscles.
Third year
Masha abandoned Vasya. He decided to return to the gym 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 dry 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 dry muscle.
tenth year
All athletes gained a kilogram of dry 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 can see from these examples, some of which are based on real events, the growth rate of muscle mass is a variant indicator, which depends on:
Compliance or non-compliance with the main rules muscle growth.
- Training experience.
Specific figures
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 far 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 dry muscles 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. However, you can find reserves from more correct training in the event that you screwed up in the first year. In this case, progress will not slow down. Further - on a similar principle.
Ideal growth rate based on seniority
Using this table, the average straight amateur can calculate the variation in one of the training factors.
| Progress rate | Ideal indicator | Good indicator | Average | Bad indicator |
| First year | 12 (15-20 on the scale) | 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 the scale) | 1-2 | 0,5 | 0 |
| sixth year | 1.5-2 (2.5-3.5 on the scale) | 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 the scale) | 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, sometimes beyond our control, circumstances. These numbers are the upper limit of NATURAL muscle growth. For the average amateur and half of them - this is already very good.
Usually amateurs progress much more slowly (average). It depends both on the fact that we are simply not robots and are sometimes forced to neglect one of the factors, and on the banal ignorance of these factors or genetics. Therefore, do not 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 make the shape of your body. To understand this issue, you need to delve into human anatomy. Human muscles are partly protein and partly water. Muscle fibers are made up of special cells called myofibrils.
How do muscles grow after a workout?
After a workout, the body begins to replace damaged muscle fibers through a cellular process. New muscle protein filaments are formed. In the process of restoring these same 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 can get injured and you will not be able to practice for a long time. Fast and painless recovery of muscle fiber is facilitated by the use of protein foods and amino acids. Muscle fiber gradually adapts to a certain type of load. Physical activity can and should be alternated and gradually increased.
How to understand that muscles are growing?
It is not at all necessary to feel severe pain in the muscles after training and be glad that the muscles will grow faster. Any load must be planned. It is easier for a man to achieve muscle growth. It is a fact. Hormones affect the growth of muscle tissue. It's all about the testosterone hormone. It helps increase protein synthesis in the body, stimulates the production of anabolic hormones. A woman naturally has less of this hormone. Therefore, women should not be afraid of muscle growth when going to a fitness club. It should not be forgotten that the muscles need rest. After training, the muscles recover after 48 hours. Recovery in 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 a large number of protein and complex carbohydrates.
TO complex carbohydrates include various cereals and cereals.
Slow-acting protein should be eaten after training and at night. It includes casein. It can be curd products. During the day, you need to consume fast-acting protein. Suitable chicken breast, fish, lean meat.
What muscles grow the fastest?
Many newbies ask this question. It all depends on the physique, features of the figure, age. Some athletes manage to increase volume in a short time chest, by growing chest muscle. Some athletes who prefer legs and squats are successful in quadriceps growth and gluteal muscle. It all depends on perseverance in achieving goals. It's important to be motivated. Athletes who come to the gym once a week are unlikely to be able to achieve success, unlike people who work out at least 3 times a week.
The abdominal muscles are also well trained. But to see beautiful cubes, you have to throw off a couple extra pounds using diet.
Vitamins should not be neglected during enhanced physical activity because the body is under stress and needs to recover. Experienced athletes use special sports vitamins purchased in sports stores. The dosage of vitamins there is increased and is specially designed for heavy physical exertion.
Comparative analysis of some indicators of popular vitamin complexes taken by athletes:
Our body is very complex, an incredible number of different processes take place in it every fraction of a second, to maintain life. These processes are the body's adaptation 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 doubtful. 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 does it grow in size and what is needed for this. Our body is in homeostasis (constant) 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 a muscle cell 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.
Muscle cell growth.
In order for a muscle cell to fully adapt to the load, 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 of animal and plant organisms.
- Anabolic hormones testosterone, growth hormone and insulin.
- Free Creatine - nitrogen-containing carboxylic acid.
- Hydrogen ions is the simplest diatomic H2+ ion.
All these elements must be present in the cell for its full growth. Moreover, it is precisely a certain 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 construction material, will be used as an energy source. Therefore, it should be understood that too much excess of the amino acid will not lead to accelerated muscle growth.
anabolic hormones, and primarily testosterone, one of critical factors for muscle growth. It is testosterone that, after entering the cells, affects the DNA of the cell and triggers muscle growth.
- Testosterone - affects DNA, increases anabolism.
- A growth hormone - acts on receptors (transmembrane protein), and increases anabolism.
- Insulin- acts on cell membrane receptors, improving the permeability of cell membranes, improves the flow of amino acids, glucose, and micro and macro elements into the cell.
Free Creatine appears due to muscle contraction. At muscle contraction ATP resynthesis occurs due to the reserves of creatine phosphate (creatine kinase reaction), which leads to the appearance of free creatine. At the same time, an 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, facilitating the access of hormones to DNA.
It should be understood that hydrogen ions at high concentrations can destroy muscle cells, so their concentration should be moderate. In this case, more is not better.
With modern knowledge and drugs, a person can control all four factors responsible for muscle growth. Amino acid levels can be maintained proper nutrition rich in complete amino acids. Despite the fact that the level of testosterone is genetically determined, and it is extremely difficult to influence it, strength training contributes to a better flow of testosterone into the blood. Also, both free creatine and hydrogen ions can only be released during strength training.
Differences in training for "natural" muscle growth and for "chemical".
Before we go far from the topic, we need to tell you how hypertrophy differs with natural training and with “chemical” ones.
It is more important for a natural athlete to release a large amount of free creatine, but at the same time, the amount of hydrogen ions should not be in a very large amount, as they will greatly destroy the muscle cell.
Also, testosterone is not as important as in "chemical" training, since its concentration is not large, 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 raise a greater concentration of free creatine.
Due to this optimal time to perform exercises 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 to testosterone to the cell nucleus.
Therefore, it becomes clear why professionals love pumping so much. Firstly, when pumping, blood flow increases greatly, and hormones and amino acids enter the cell. And secondly - "pumping" very strongly acidifies the muscles, there are large energy expenditures and the amount of lactic acid increases, respectively, and hydrogen ions. "Chemists" should not be very 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 now not relevant.
Destruction theory- an outdated theory according to which microtrauma of myofibrils leads to their supercompensation and growth.
The essence of this theory is that during training, microtraumas of the muscle fiber occur, which, during recovery, increase in volume with a certain margin of safety, thereby increasing in volume.
Usually, adherents of this theory recommend training so that the next day there is a krepatura ( muscle pain), but if there is no pain after training, then the training carried a slight irritation and was not effective. In fact, this theory is not true, for the reason that many do not understand the cause of post-workout pain.
Post-workout pain is indeed due to microtrauma of the myofibrils, but the pain itself does not lead to muscle cell growth. Krepatura occurs due to the different lengths of myofibrils, which, when contracting, are not uniformly injured.
After a certain training period, all myofibrils become uniform in length, which leads to the distribution of the load on them evenly, so microtrauma does 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 to "No pain, 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 microtrauma 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 the size of the muscle due to the growth of the sarcoplasm (not the contractile element of the cell).
This theory is erroneous, sarcoplasm occupies only 10% of total mass muscle cells, and myofibrils almost 90%. And at the same time, glycogen occupies most of the sarcoplasm.
Naturally, as you train, muscle glycogen stores increase, but their increase is not significant and cannot greatly affect muscle size.
Therefore, during strength training, the main growth of the muscle cell occurs precisely due to the increase in myofibrils - the contractile elements of the cell, non-contractile elements (sarcoplasm) practically do not affect the size of the muscle.
Also, adherents of the theory of sarcoplasmic hypertrophy often use “pumping”, arguing that high energy expenditure during “pumping” leads to depletion of glycogen stores and an increase in sarcoplasm.
And pumping does work, as detailed in the last chapter, but it leads to myofibrillar hypertrophy, not sarcoplasmic hypertrophy.
All cyclic sports have much larger glycogen stores than weightlifting because they use predominantly glycolysis.
The use of glycolysis and the depletion of glycogen stores leads to supercompensation for glycogen, while weightlifters use creatine phosphate as an energy supply, and they have less glycogen stores.
Therefore, the sarcoplasm is more hypertrophied (due to glycogen stores) in cyclic species sports, but weightlifters still have large muscle mass.
Training for mass, for relief, for weight loss - they all consist in changing the structure of the body, namely in muscle growth. You need to know how muscles grow both when gaining muscle mass and when losing weight.
Skeletal muscles are made up of filamentous myofibrils and sarcomeres that form fibers subject to contraction.
All 650 muscles in the human body receive signals from motor neurons that access 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 work with heavy weight, then his motor neurons are better at activating the muscles. Growth always begins with an increase in strength, because this is how the 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, hypertrophy occurs. It is possible if the rate of protein synthesis is 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 with satellite cells that behave like stem cells, increasing the number of muscle cell nuclei to multiply the number of myofibrils. It is the process of satellite cell activation that is determined by genetics - some people grow massive muscles, others remain without mass.
It has been scientifically proven that in people who respond quickly to exercise, muscles grew by 58% due to myofibril hypertrophy and 23% due to cellular activation. Hardgeners showed only 28% muscle hypertrophy and 19% satellite cell activation. In the study, there were people whose processes were not activated at all. Therefore, it is worth knowing what supports muscle growth?
How to make muscles grow?
To ensure growth, the muscles need to be given a progressive load.
Stress and subsequent disturbance of homeostasis is provided by three main growth factors:
- muscle tension;
- destruction of fibers;
- metabolic stress.
muscle tension
To make the muscles grow, you need to give a load that they are not used to. The easiest way is to gradually increase the weight of the dumbbells or barbell. The extra stress will change the cellular chemistry and the 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 training and mass training.
Fiber damage
Post-workout soreness is localized damage to fibers that responds with an influx of inflammatory molecules and cells. immune system that activate satellite cells. However, this does not mean that krepatura is a prerequisite for growth. Damage occurs within cells, and does not always affect how the body works.
Metabolic stress or pumping
The feeling of heat in the muscles, especially on the last repetitions, is called metabolic stress. Athletes call this process pumping or pumping muscles with blood. It provokes swelling around the muscle cells. Glycogen helps cells swell along with connective tissue, and this type of growth is called sarcoplasmic hypertrophy - an increase in muscle size without an increase in strength.
How do muscles grow under the influence of hormones?
Hormones are an important participant muscle development, a regulator of satellite cells.
Holding a barbell in their hands, men think of testosterone, which accelerates protein synthesis, inhibits degradation, activates satellite cells and other anabolic substances.
90% of testosterone in the body is in an inaccessible form, but after strength training, its release and sensitivity of muscle cell receptors increase.
Testosterone stimulates responses to growth hormone in response to tissue damage for hypertrophy. Many people remember that in the army, the guys' muscles grew on their own, and the reason for this is a surge in the male hormone.
Insulin-like growth factor regulates the amount of muscle mass by increasing protein synthesis, accelerates the absorption of glucose, redistributes the absorption of amino acids by skeletal muscles, activates the work of satellite cells.
Rest and recovery
Why don't muscles grow? Most of the time they don't get much rest. If you do not give them rest and nutrition, then the body will be in a catabolic state. Muscle response to metabolic processes continues 24-48 hours after strength training. It is necessary to eat during this period with a high content of proteins in order to provide the body with materials for the synthesis of fibers.
To grow muscles, you need to eat not just with a supply 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 do not need to eat 3-4 grams of protein per kilogram of body. It is enough for an ordinary person to consume 1.3-1.8 g of protein per kilogram of body weight to ensure fiber synthesis. Large quantity it only takes professional athletes and fitness trainers who train often and for a long time.
How often should you eat protein? You can not eat the entire daily allowance at one time. The body does not perceive more than 30 g of protein per meal.
Therefore, athletes need to eat right - three main meals and 2-3 snacks.
- if you do not eat protein for more than three hours, the breakdown of fibers will not begin;
- eating protein at night is not necessary to prevent catabolism, but for better recovery;
- eating protein before and after exercise provides the muscles with the resources to recover.
To grow muscles, you need to eat protein - which, in principle, everyone knows. Beef protein is digested by 70-80% and quickly, contains many essential amino acids.
Whey protein is used by the body by 90%, it provides a large amount of essential amino acids, including leucine.
Egg protein with an excellent amino acid profile is digested more slowly, but absorbed by 90%. Casein (cottage cheese or protein) is digested very slowly.
That's why Whey Protein should be consumed after exercise.
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 sex, age and genetics. For example, men have more testosterone than women to maintain large muscles. After thirty years, the amount of muscle mass decreases by 2% annually, and in women it happens faster. And in order for the muscles to grow, you 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, what it needs to grow.
Any professional bodybuilder will tell you: in order to build muscle, you need to understand the process itself, its nature! Only then can positive results be achieved in the future.
The muscle is the most "economical" part of our body. She tries to lose the substances she needs as little 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 you need to stop when gaining mass so as not to create problems for yourself. If this peak does not suit you, then you need to arrange a “fight” with it in order to change the situation.
From birth, each person has a certain amount of fibers laid down by genetics, the number of which you cannot increase, but the quality is no problem. The muscle grows by increasing the thickness of the fiber structure. So, all that is required of you is to make it (the fiber) grow.
Operating principle
During training, your fibers are partially destroyed (torn), and during rest, the muscle is restored and tends to exceed the limit that was originally set. This process has received its name - "super compensation".
The process of fiber thickening is accompanied by the synthesis of myofibrils (protein filaments). They absorb the nutrients that you eat with 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. Muscles can never get bigger, and the fact becomes clear: training without proper nutrition leads to zero effect.
What is muscle fiber hypertrophy?
During training, your muscle becomes engorged with blood, which leads to its increase, as noted above. This process in bodybuilding is defined by the term "pumping" - pumping.
Hypertrophy, in fact, is a disease of your muscle, its non-standard and unusual condition. 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 gaining muscle mass
Each cell in the human body has only 1 nucleus in its composition, while the 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 give a signal to ribosomes so that they synthesize the necessary type of protein.
If you do not supply the muscles with the necessary building material, they simply will not be able to grow. And again, as you can see, it's all about nutrition.
Muscle tension and its effect on muscles
The tension created by a muscle during exercise is another essential element. He is responsible for starting the mechanism of protein synthesis, giving a signal to muscle cells about the need to feed the "affected" fibers.
Thanks to this, new tissues appear, an increase in muscle mass and volume occurs. Receptors in cells are very sensitive to maximum loads and high voltage. That is why all professional bodybuilders are advised to exercise as long as strength allows.
It is necessary to cross the pain threshold in order 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
- A growth hormone
Each of these hormones has a powerful effect on muscle cells. Insulin speeds up the delivery of protein to the muscles. The potassium-sodium pump carries out the process of transferring amino acids into muscle tissue. The other two hormones, on the contrary, act on muscle fibers, causing them to disintegrate. This whole process is possible only with powerful loads.
The role of amino acids
An amino acid is a protein particle. From them, the necessary protein is built. 1 type of protein contains several types of amino acids. Your results in terms of mass gain depend entirely on how much protein you eat with food.
The required amount of protein is determined by the level of intensity training process. Also besides protein important role play calories that supply the necessary energy for complex physical exercises.
Cycles of growth and loss of muscle mass
In bodybuilding, any bodybuilder must remember 2 important processes:
- Anabolic cycle (constant muscle growth, if all training conditions are met + proper nutrition)
- Catabolic cycle (malnutrition, resulting in a decline in muscle growth and the appearance of fatigue)
Necessary conditions for muscle growth
If you decide to build muscle mass, then you need to follow the 3 main components:
- Powerful loads and properly built training process.
- Proper and regular nutrition, which will supply your muscles with all the necessary substances.
- Complete rest.
It 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, training durations, 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 (on force and on mass). Proportional growth depends on this.
What affects muscle volume?
The compaction and thickening of the muscle fiber is influenced by factors such as:
- Fiber thickness
- Number of blood vessels
- sarcoplasm
- Number of fibers
- What fibers are developed
- Fascia
In this article, we have reviewed the most important points relating to muscle building. Remember, in order to build quality mass, you need to learn this process.
Of course have mandatory conditions, which every bodybuilder must follow, but everyone has their own muscle building exercises, and the program should also be individually suited for you. If you have the opportunity to consult with a specialist, then do not miss it.
Try putting together some programs and see how they affect you. And what about nutrition, everything is simple here: there will be no full-fledged intake of all the necessary substances - there will be no mass.
Watch a video about how muscles grow and how you can influence muscle growth.
And the second video how to accelerate the growth of muscle fibers
Good luck! Everything depends on you.
