Absolutely everyone who wants to build at least one extra kilogram of muscles begins to think about how muscles grow. But very few of this cohort get to the textbooks of medical universities. Basically, everyone is content with the usual explanations in the gyms, which are given by the same "experts". But now you will know the bitter truth. It is not hard to hear, but muscle tissue does not grow during training.
Yes, muscles do not grow during training. But then how do muscles grow? Almost 99% of the strokes are under the power of the delusion that the muscles grow during physical exertion. And the fault is the micropump activity of muscle fibers during their stretching, leading to the filling of the latter with blood during exercise. Let's say a guy came to the gym and did three or four sets of biceps. As a result, the biceps of the shoulder muscle was filled with blood, and instead of 40 cm it became 42 cm. But this increase in volume occurs only due to the rush of blood to the loaded biceps. After training, the blood from the biceps muscle of the shoulder will leave, and it will be even less than it was before the load. Those who are not engaged in the first day will confirm the correctness of these words. And if this is so, then the question of how muscles grow begins to seriously concern those who want to have serious muscles.
In order to make it clear what muscles grow from, let's give an analogy with the construction of a building. In the end, bodybuilding is the construction of the body, and the example will be similar. So, in order to build a house, you must have building materials and workers. Right? It seems so. When building muscles, the building material is protein - protein; workers in the human body will be cellular organelles. And now a simple experience. Imagine that you are on a construction site, brought in building material, and workers. Will they work? Not! They need to be stimulated. For workers, the incentive is salary. And for your body - training. During physical exertion, the muscle only receives a stimulus for its growth during the recovery period.
And now about the right proportions of all bodybuilding components. Again, based on the above analogy. To give out salaries too often and should not be much. Money spoils not only a person. This means that a large number of workouts will not give anything useful. Muscles do not have time to recover. To bring in excess building material? So it will also be deposited in adipose tissues, and in addition, excess protein during gluconeogenesis will turn into glucose. And here is the conclusion - you must carefully observe the number of workouts and diet.
Then how do muscles grow? About 60 years ago, the following saying was very popular in the mecca of bodybuilding: “Do not run if you can go, do not go if you can stand, do not stand if you can sit and do not sit if you can lie. And if you lie, then sleep. ” The meaning of this saying is not to load the muscles additionally, outside of training. Having stimulated some muscle well during training, you need to give it time to recover. And most importantly, for super recovery.
And what is super recovery? A very interesting nuance that will help you better understand how muscles grow. But again on a schematic example. Suppose your biceps has a supply of glycogen that contains enough energy to bend your arm at the elbow with a weight of 10 kg (100 times in a row). Having completed this work, the muscle will be depleted, and for a complete workout, at least one more contraction must be done. During the recovery period, the body, in turn, expecting 101 repetitions at the next training session, stores one percent more glycogen. The bodybuilder’s task in the next workout through over-effort is to do one more repetition, that is, 102 repetitions. Constantly increasing the load - first by the number of repetitions, then increasing the burden - it is necessary to achieve a state where the muscles will tend to super-recovery constantly.
But it should be noted that time is needed for super restoration. And in order for this process to go faster, it is necessary to maximally shift the metabolic rate in the athlete's body in a positive direction. In general, weight training alone
speeds up metabolism. In the late 80s, in one of the US institutes, when searching for an answer to the question of how muscles grow, it was proved that intensive exercises with weights for 1.5 hours increase the level of endogenous testosterone by 40%. But any anabolic steroid is a synthetic analogue of testosterone.
Hence the conclusion: for constant muscle growth , extra effort is required at each training session plus time for super recovery.