Muscle Growth
Muscle growth happens when you overload a muscle, as when
during a workout, creating tiny tears in the muscle fibre.
The tears are also called microtrauma, and signal to the body
that the muscle is obviously not strong enough to comfortably
do what you are asking it to do. The body then initiates a
transformation reaction, during which the muscle tissue is
repaired bigger and stronger than it was before.
There are no more muscles, the muscle cells themselves simply
grow. This transformation reaction needs several conditions
to be met in order for it to take place. First of course it
needs the microtrauma to occur, which means that you have
to push your muscles well above and beyond their comfort level
of operation, usually through the controlled lifting and lowering
of weights. Secondly the body needs protein, amino acids and
essential fatty acids to synthesize the new tissue, and energy
to initiate the process.
The energy comes primarily from glycogen and adenosine tri-phosphate
(ATP) in the muscles themselves. Weightlifting is intensive,
and the recovery afterward also, so if you are seeking muscle
growth, you will need to consume more calories than you otherwise
would. Many bodybuilding diets and recipe sheets are out there,
but sufficed to say that you should be eating plenty of complex
carbohydrates (brown rice, potatoes, oatmeal), quality protein
(lean meat, cottage cheese) and good fats (flax oil is particularly
good, but just about any fat that is liquid at room temperature
is a good bet).
You will also need to get plenty of rest. Damaged muscle
tissue takes time to recover, and the majority of the regeneration
happens while you sleep. So even if you train hard and eat
well, if you do not get enough sleep you could be short-circuiting
the whole process.
The best and simplest way to create microtrauma in muscle
tissue and thereby stimulate the bodies transformation response,
is to lift weights. There are alternatives such as resistance
training, but weightlifting is by far the most common and
preferable. In a typical gym, you will find free weights and
weight machines. Weight machines are often preferred by beginners
because they enforce a certain range of motion during the
lifts which helps ensure what bodybuilders call good form.
Good form is using the correct muscle groups to perform a
particular set of repetitions, and not enlist the help of
other muscle groups to make the lift easier. Remember that
in order to create microtrauma and stimulate the transformation
response, you need to push your muscles to the limit.
Free weights give you more control over your lift, and experienced
weightlifters prefer them for this reason. You can perform
an exhaustive full body workout using only a set of adjustable
dumbbells, a bench, and some barbells. Good form also includes
controlled lowering of a weight as well as lifting it. Many
beginners simply thrust a weight into the air and let it fall
back down in their hands. This is wasting the majority of
the potential of the lift, since often lowering the weight
in a controlled manner is the hardest part, and causes the
most microtrauma.
It is also important not to overwork your muscles.
Once the muscle fibre has been torn and the regeneration
process initiated, there is absolutely no benefit to continuing
to work those same muscles in that session. At best you will
just make them more sore and prolong the recovery period.
At worst you will damage them severely, you will not be able
to lift properly for some time and your progress will come
grinding to a halt. You want to start with an easy weight,
and work your way up to a challenging weight in a timely manner.
Once you feel the burn, push through that barrier as soon
as possible, warm down, and move on to the next muscle group.
A comprehensive workout can take as little as forty-five
minutes, which is good new for those of us who want to stay
in great shape and still have a life. Do not be fooled into
spending all day in the gym trying to get results faster,
you will not be doing yourself any favours. If you are not
seeing the results you were hoping for, try to identify the
possible source of the problem. Is your technique right? Are
you eating right? Are you sleeping enough? If you get those
three key principles down pat, you really cannot fail to gain
lean muscle mass.
Supplements can help you maximize the potential of your
workouts, especially if you are looking for fast gains. Creatine
is an organic acid that is found naturally in the human body,
and used in the release of energy by ATP molecules in the
muscles. During intensive exercise, supplies of Creatine are
depleted and performance can suffer, which is why Creatine
is one of the most popular body building supplements on the
market and has been for some time, proven to increase strength
and muscle mass, as well as concentration and mental alertness.
Other popular supplements include glycogen and various amino
acids. Once you start training you will get a better feel
for what your body needs and when, but to begin with, a sports
nutritionist at your gym or local fitness centre should be
able to give you an indication of which supplements could
help you meet your particular goals.
Muscle Growth
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