Increase your muscles! Science-based solutions for maximum muscle growth. How muscles grow after training in women and men For growth and increase in muscle mass
This article is for those who want to increase the volume and improve the shape of the muscles. Surely, you have thought about why some guys have such powerful and voluminous muscles, as if they were pumped up by a pump, while in us, ordinary mortals, they seem flat and not so voluminous.
You may not be able to keep up with those who have a genetic predisposition to develop muscles, famous stars such as 4-time Arnold Classic winner Flex Wheeler, Mr. Olympia, however, you can significantly increase the volume of your muscles using the suggested here tricks.
The duration of the load refers to the amount of time for which the muscles are in a tense state during the execution of the approach.
Whether the effort is isometric, eccentric, or concentric, the contraction of the muscle results in its tension. But for muscle growth, it is not the time of tension that matters. We are interested in the effect of prolonged tension caused by clamping of blood vessels.
The blood vessels during muscle contraction are compressed until they are completely clogged, thereby limiting blood flow to this muscle. This effect of tension is obtained if you step on a garden hose.
The longer the muscles are under load, the longer the blood flow to it is limited. But the heart still pumps blood, and due to squeezing of the vessels around the working muscle, blood accumulates in the tissues. After the set is completed, the muscle relaxes and blood flows into the muscle.
The longer the vessels are clamped, the greater the volume of blood rushes into the muscle. To feel this process, you can try to do push-ups for 5 seconds and pay attention to how the muscles are poured. Then you should rest for about two minutes, and then do push-ups for 30 seconds, and again feel how the blood rushes to the muscles.
This process is called hyperemic supercompensation and is known to bodybuilders as "pumping" ("pump"). The rapid influx of a large flow of blood in the muscles increases the pressure.
In the movie Pumping Iron, Arnold noted that a good rush of blood to the muscles is just an incredible feeling. But more important to you should be that the influx of blood puts pressure on the dense, tough sheath of the muscle - the fascia.
The fascia is very difficult to stretch, but over time, and it begins to give in to the pressure that comes from within and stretch, allowing the muscle that it surrounds to actually and visually increase in volume.
And although this information is scientific, we are interested in the results, not science. In the experience of most bodybuilding coaches, the increased duration of the load on the muscles increases their volume. Although, of course, this does not happen in a short time.
According to the experience of Western trainers, a higher speed of movement in repetitions and the use of more weight allows you to involve more muscle fibers in the work.
That is why, instead of using less weight and intentionally slowing down movements, it is better to move, even concentric, quickly, but choose a weight that can be done for 45 seconds.
With a set duration of less than 30 seconds, this will not generate enough blood flow to create good intramuscular pressure. On the other hand, to complete a set lasting more than 60 seconds, you need very little weight, which is also not good. Therefore, the optimal time is considered to be 45 seconds.
No. 2. Doing more work
Your body has an incredible ability to adapt. It does its best to adapt to any load and become more prepared for certain tasks. This also applies to high volume training.
Training volume refers to the total number of repetitions and sets. This is the total amount of work that muscles perform during exercise. More energy is needed to do more work. Energy for muscle contraction is provided by muscle glycogen, a store of carbohydrates stored in muscle tissue.
Let's assume that you want to use the above principle of stretching the fascia. You do chest exercises for sets of twelve reps. The chest muscles will use significantly more glycogen to perform ten sets of twelve reps than two sets of twelve reps. It should be remembered that only the glycogen of working muscles is consumed.
With a sufficient increase in training volume, thus, depletion of glycogen stores in the muscles occurs, an interesting phenomenon occurs. The body begins to strive to replenish glycogen stores in order to successfully cope with such loads next time.
The process of a short-term increase in muscle glycogen content is called glycogen supercompensation. At the same time, the muscles are temporarily able to store a larger amount of glycogen than usual, say, instead of 100%, it stores 120%.
With regular repetition of the stimulus, i.e. with the systematic depletion of glycogen stores, the body gradually acquires the ability to accumulate an increasing amount of this substance. And this means that this pattern can also be used in the long term.
And, despite the fact that we are not so concerned about the amount of glycogen in the muscle, but its volume, containing more glycogen, the muscle looks more voluminous and rounded.
You won't be able to see changes after 1-2 high volume workouts, but results will become noticeable over time. After 8 weeks of high volume training, you may find that your muscles are getting bulkier. But there are exceptions to this rule. With a relatively high volume of your training, you will not even notice major changes, because your body is adapted to such loads. The same applies to the duration of muscle loads.
The second reason for the weak effect of this technique may not be in the load, but in the diet. If you don't eat enough carbs, especially after exercise, when your body's ability to store glycogen increases, your body won't have the material to store muscle glycogen.
Remember that glycogen is just a store of carbohydrates, not fats or proteins. Just like filling up a gas tank with gasoline, you need to fuel your body with enough carbs to replenish your glycogen stores.
It should be noted that with constant accumulation of muscles more glycogen this also puts pressure on the fascia surrounding them and gradually stretches it.
It must be remembered that the intensity and volume of work must be inversely proportional to each other, this is required for the complete restoration of not only the muscles, but also the nervous system. That's why you shouldn't be tempted to push every set of a high-volume program to failure.
No. 3. Optimizing the length of breaks between sets
Like the first strategy, optimizing the rest time between sets can increase blood flow as well as increase pressure in the muscle.
Let's pretend you're doing a killer approach. Muscles swell as if the skin will soon burst. Then you want to rest for three minutes, giving the body time to replenish the creatine phosphate stores in tired muscles, remove lactic acid and hydrogen ions. In the next approach, to achieve good performance, this is very useful.
But in order to maintain high intramuscular pressure, 3 minutes of rest is a lot, since a significant part of the blood that creates this pressure drains from the muscle during this time.
We should not forget that the fascia consists of a strong, rigid tissue. In the report on a small pressure in a short period of time, it does not stretch. In order for it to stretch, it is necessary that the muscle exert more prolonged pressure on it.
That is why, in order for the fascia to stretch as much as possible and increase the volume of the muscle, you need the muscle to remain filled with blood for as long as possible.
This technique has its advantages and disadvantages. If you start the next approach too early, you will not be able to perform it at full strength. As previously mentioned, it takes a certain amount of time for the products of its work to be removed from the muscles and for the restoration of the supply of creatine phosphate. This is required to complete a decent number of reps in a set.
On the other hand, a very long rest can relieve the pressure that is placed on the fascia.
In this case, you need to carefully listen to your body. You should pay attention to how swollen from the influx of blood and dense the muscles became after the set, and try to catch the moment when this effect disappears. So, you can rest exactly as much time as necessary for optimal stretching of the fascia.
It is imperative to note in the training diary the number of repetitions performed in the approaches. If you completed fifteen repetitions in the first approach, and only six in the next, then this means that you did not rest enough.
By observing the sensations in the muscles and comparing the number of repetitions in further approaches, you can choose the optimal length of rest between sets.
But if you do not want to sometimes bother your own brain by focusing on sensations, then you should rest for 45 seconds. 30-60 seconds is the optimal time to recover between sets. With less difficult exercises, such as barbell curls, 30 seconds will be enough to recover. When performing more tiring exercises, such as squats, it is better to rest for 60 seconds between sets. Naturally, if you have enough strength to do squats with a minute of rest between sets.
No. 4. Stretching a muscle while it is filled with blood
Doing stretching exercises is very useful, and at any time. Stretching is one of the most underrated techniques to help increase muscle performance, improve muscle appearance, and prevent injury.
Stretching can loosen the contraction of the muscles by the fascia or keep the muscles in a stretched state for as long as possible, this will also help stretch the fascia.
To increase the tensile pressure on the muscle membrane, you need to stretch when the muscles are still filled with blood. In other words, it is necessary to do muscle stretching exercises no more than thirty seconds after the end of a long approach. And it is necessary to keep the muscles in a state of stretching longer than usual. You can stretch for sixty seconds, or longer.
But, since due to static stretching exercises, a decrease in muscle performance in further approaches is possible, then you need to stretch after the last approach of the exercise for a certain muscle group.
Stretching the muscles is another, no less significant effect. By holding the position of a fairly strong stretch for a long time, this allows the stimulation of the growth of new sarcomeres and muscle lengthening.
If you can lengthen the muscle by growing sarcomeres, it will become visually voluminous, especially in a tense state.
This method, like any technique associated with stretching the fascia, needs time and consistency in use. It should be written in the training diary that it is necessary to stretch after training, otherwise you can forget about it. And you should tune in to the fact that you will begin to notice changes after a maximum of three months. With enough patience following this strategy for six months, you will definitely see results.
No. 5. Isolation of lagging muscles
This strategy helps to increase the volume of muscles not by stretching their shell, but by focusing loads on the target muscle group.
The whole point of training is to expose the muscles to unusual loads for them, and then allow them to adapt. To develop weak muscles you need to make sure that it is these muscles that do the main work. This is the only way to force these muscles to adapt and develop.
For example, if for some reason the main work is done by triceps when doing a bench press to develop the pectoral muscles, then it is they who will become stronger and larger.
In such cases, there are several methods to make sure that not the triceps, but the pectoral muscles do the main work and take the stimulus to growth. One trick is to pre-fatigue the chest muscles with isolation exercises before doing the bench press.
For example, you can do breeding with dumbbells lying down, and then move on to doing a bench press. You may not like the fact that during the bench press you will need to work with a light weight. But you can be sure that the tired pectoral muscles will do most of the work. And it is they who will have to adapt to the loads with the help of hypertrophy.
In addition to pre-fatigue, doing isolation exercises is very useful for increasing lagging muscles.
It is preferable for general development to do such as deadlifts, squats and the aforementioned bench press. However, when it comes to developing individual muscles, then isolation exercises such as straight-arm rows, machine leg extensions, and dumbbell flyes are often more effective.
For general strength development, isolation exercises are not very good, but they allow you to work out lagging muscle groups, due to the fact that in such exercises all the load goes to the target muscle. If we compare, for example, leg extension with squats or raising arms with a bench press.
If you, performing a basic exercise, feel bad about the work of individual muscles, then you can first try to do isolating exercises for the same muscles, and then move on to the basic one. Thanks to this sequence, it is possible to preliminarily tire the muscles, as well as activate the nerve fibers in it.
For example, if you can’t feel the work of the muscles of the upper back (the middle part of the rhomboids and trapezius muscles) while performing a barbell row to the waist in an incline, then you can first try to raise your arms with dumbbells through the sides in an inclination, and then move on to traction. You may find that you will feel better working the upper back muscles in the pull to the belt.
And finally
We hope that these recommendations will be useful to you. Just do not forget that the improvement of the physique, especially the development of lagging muscles, takes time. Therefore, be patient and enjoy the training!
What should athletes do to achieve local muscle growth, and not an increase in body volume? Read the article and find out which drugs to use. In this article, we will describe the pros and cons of each of the drugs in order to enhance the effect of training.
Each of us, and especially athletes, have muscle groups that are not yet fully developed, or not developed at all. Professional athletes call such muscles "lagging behind." Trainers recommend that you immediately begin to spur such muscles, otherwise, in the process of pumping other muscle groups, your body will look out of proportion.
Of course, there are still lucky ones to whom their body allows them to pump absolutely all muscle groups at the same time, but there are few of them. In the event that it remains too pumped large group muscles, it will no longer be enough just to change the training system.
In order to modify and perfect this muscle group as soon as possible, trainers recommend resorting to injections. Power shots can dramatically change your approach to training and nutrition, but you will get a beautiful, athletic body that will satisfy you and those around you.
Synthol
This drug is actively used for general “pulling up”, for example, an undeveloped, not pumped quadriceps. Professional bodybuilders do not recommend the use of this drug in general.
If we touch on a little history of the drug itself, it turns out that this is its second name. Previously, the drug was called "Pump-n-Pose", but for some reason, the name Synthol took root among athletes for some reason. Therefore, we decided to call it the same.
Initially, the drug was developed to visually increase certain muscle groups, its main component was esiclene. But in the process of repeated uses, it turned out that esiclene gives only a temporary effect, or more precisely, a momentary one. Of course, professional athletes this was not enough, and they decided to use synthol. The developers expected that synthol would give a prolonged effect.
A distinctive feature of this drug is that penetrating into the muscles, it causes and stretches the fascia. The composition of the drug includes:
- Fatty acid.
- Lidocaine.
- Benzyl alcohol.
The main positive effect is that after the removal of systole from the body, the muscles do not deflate, but, on the contrary, retain their volumes, and the voids are filled with muscle fibers as they are removed.
Pros:
- This mixture can be made independently at home, it is enough to purchase preparations in a specialized store, and mix them in the correct proportions.
- After taking the drug, the effect will be noticeable not only to you, but also to others.
- The result is stored for a long time.
- Muscles do not lose volume.
- It is possible to damage the nerve and immobilize the hand. But this will not affect those people who are well versed in anatomy, so let people who know and understand medicine inject the drug.
- There is a high risk of infection and abscess development.
- Unfortunately, not everyone can help synthol. It all depends on the characteristics of the organism.
Esiclene
There are rumors about this drug. A lot of people talk about its active use, but here's the paradox - it has never been seen on the Russian markets. But now is not about that. Let's study the drug in detail. So, the first feature of this drug is that it was produced not only in the form of injections, but also in tablet form.
Although the name of the drug is unfamiliar to us, but the name of its main component is known to many - methandrostenolone. The drug, which was produced in the form of injections, was, in fact, useless. But its oral use brought a visual increase in muscle mass, and in a short period of time, almost immediately after application.
Unlike synthol, the effect of esiclene did not last as long as we would like - only 4 days. But, despite this, esiclene was much more popular than synthol. Professional athletes-bodybuilders used this tool 3 weeks before the start of the competition.
Pluses, as such, the drug was not noticed, except for a short increase in muscle mass.
Minuses:
- High price.
- Buying the drug is quite difficult.
- Short term effect.
Oil preparations
Oil preparations are the most common injections, the choice of which, even in pharmacies and specialized stores, is very wide, and it is not difficult to purchase them.
In fact, the oil base itself of all these drugs is used to dilute esters such as testosterone, nandrolone, etc. Mixing with them, it becomes an excellent substitute for the drug known to us - synthol.
When mixing, do not forget that the oil is also not “empty”. It contains a huge amount of anabolic bonds, which also affect the growth of our muscles. One of the fans of this mixing is the bodybuilder Valentino. Looking closely at his hands, you can be horrified, but he is an excellent example of how these drugs work when they are mixed.
Pros:
- All the same as synthol. The only difference from synthol is that the effect appears a little later than usual.
- All the same as synthol. Infection. Treatment is surgical only.
Suspensions for local muscle growth
There is not so much selection of drugs. These drugs include testosterone and stanozol. The latter interacts with androgen receptors, and is also a good tool for locally increasing muscle growth.
Pros:
- Security.
- Ease of application.
- Long lasting result.
- Infection and abscess formation.
- Strong muscle growth was not observed.
IGF-1
Inserted into the fold on the abdomen. There is a rapid, noticeable not only to you muscle growth, but the effect persists for a long time. The number of muscle fibers also increases.
Pros:
- IGF enriches cells with the missing amino acids and accelerates the breakdown of glucose.
Prostaglandin
This drug has recently begun to be used more professionally by bodybuilders, and then before preparing for competitions. As statistics have shown, prostaglandin is an even more popular drug than synthol.
In itself, the use of the drug does not change the shape of the muscles, it only contributes to their accelerated increase. Although the effect is difficult to achieve, it will last for a long time.
Pros:
- Rapid muscle gain.
- Active RNA synthesis.
- High price
- Swelling of hands, feet.
It is administered intramuscularly. There is an increase in blood circulation. The drug is aimed at increasing the muscles of the upper body. It is recommended to enter 20 minutes before the start of an enhanced workout.
Pros:
- Low cost
- The effect comes quickly, and is noticeable not only to you.
- The difficulty of fixing the effect obtained
- Drop in blood pressure (in some cases, abrupt).
Video review of drugs for muscle growth:
In this article, I will tell you when muscles grow, after which, due to what, etc. etc.
In the process of building muscles, 3 components are important (the success depends on them): TRAINING, NUTRITION and RECOVERY. All 3 components work in conjunction (together). On their own = they do nothing.
So, today's topic - when muscles grow - affects the 3rd component (recovery).
Recovery is muscle growth.
That is, answering the topic of the article - muscles grow during rest (recovery). That's all.
Look, I will show you the whole chain - how everything happens (so that you understand (a)).
When you train in the gym - you do not grow muscles (as many mistakenly believe), on the contrary, you injure them (that is, destroy them) in the process of performing various exercises for one or another muscle group. Why are we doing this? To stimulate (activate) future muscle growth.
That is, simply put, training creates the prerequisites for future muscle growth. Without training = activation of this process = that is, muscle growth = not to happen.
And whether this muscle growth will be realized = depends on other components (nutrition and sleep).
That's why all 3 whales (components) that I mentioned at the very beginning are important.
So, after training, the healing of injuries that were received in training begins, this is called “compensation”, and only after these training injuries are eliminated, muscle growth will begin (this is called “supercompensation”).
This is the basic theory. I introduced you to it so that you understand (a) = growth occurs during rest (recovery).
This is why rest (recovery) takes 10% of success in muscle growth.
I repeat, if you think that muscles grow during training, YOU ARE WRONG!!!
In training, muscles are destroyed, and they grow during REST (recovery) and only with appropriate (proper) nutrition.
If there WILL BE THE CORRECT TRAINING and RECOVERY (rest), but there will be no proper nutrition(building materials) = nothing will come of it (there will be no growth).
And all because the ORGANISM needs building materials (proteins + fats + carbohydrates + water + vitamins and minerals) in order to heal the injuries (which were received in training) during rest (recovery).
And if there are no food nutrients, THEN THERE WILL BE NO GROWTH, even if there is rest (recovery). Do you understand this or not? There will be nothing to heal injuries, because. there are no building materials (nutrition) for healing and subsequent muscle growth. Understand?
You cannot build a house without building materials. Even if you have WORKING (workouts), and a lot of time (recovery). I hope this analogy clearly demonstrates to you that you cannot build a body (muscles) without proper nutrition (building materials). Even if there is RECOVERY (rest).
CONCLUSION: MUSCLE GROWTH IS A RELATIONSHIP:
TRAINING(30%)<= ПИТАНИЕ(70%) =>REST(10%)
In my experience, most people underestimate the role of recovery.
In most cases, one talk about training and nutrition (this is normal), but that's about recovery = we must not forget.
For training and nutrition = we will not talk today. Today we are talking specifically on the topic of the article.
And we must not forget because you can have everything perfect in terms of training + nutrition, that is, you have created (a) all the prerequisites for muscle growth, BUT remember and do not forget that growth is coming not in training, namely during RECOVERY AFTER WORKOUT! That's the point.
If you do not create conditions for proper rest (recovery), then growth will slow down or stop completely. Therefore, the choice is yours. I'm just saying how it really is.
DREAM - the most important factor affecting overall recovery.
At night, you need to sleep at least 8-10 hours.
Ideally, in addition to this, sleep for another hour or two during the day (if you have the opportunity and desire).
Also try to go to bed and get up early (for example, go to bed at 9-10 o'clock, wake up at 7-8), because this also favorably affects the level of your sex hormones.
With a lack of sleep, weakness, fatigue, drowsiness, etc. occur.
What kind of training is there ... strength indicators, strength endurance and neuropsychic activity are falling .. Even without sufficient (without good) sleep, your mood disappears, and your composure, purposefulness, desire to train, etc ..
If for ordinary person(i.e. not involved in sports) sleep is so important for normal life, so imagine the role of sleep for a person involved in sports (in the gym) ...
With a lack of sleep, your muscle tissue (your muscles) will begin to break down, and all because lack of sleep or no sleep at all increases the manifestation of catabolism (destruction).
And what is our goal? That's right - muscle growth ... and not destruction, so draw conclusions.
RECOVERY is generally a complex concept (not just sleep), which is affected by absolutely everything in your life. Any STRESS outside of training slows down recovery.
Remember this when you are, for example, nervous, sleep deprived, walking at night, etc., etc. the same nutrition (correct, sufficient, etc., etc. or not), training stress level (severity of injuries), genetics, gender, etc.
However, along with the right workouts+ nutrition = what has been said in this article will be enough.
eat lift sleep repeat
That is, if you have everything correctly (correctly) organized by training and nutrition = and in addition to this, there is a quality recovery (rest, sleep, lack of stress outside of training, etc.) = there will be growth.
Therefore, take care of the organization of all 3 components = otherwise you will not see success.
P.s. It is important to understand that this article is only a piece of information. That's not all. This is just a small part =)
You can get the most up-to-date and complete information, based on the latest scientific data regarding muscle pumping (for both men and girls) in my courses:
for men
for girls / women
Regards, administrator.
21.10.2014 muscle up! Evidence-based Solutions for Maximizing Muscle Growth
PeteMcCall
A source: acefitness.org
Translation by FPA expert S. Strukov
Resistance training is a process that involves exercising with external resistance to improve the functional characteristics of skeletal muscles, appearance or a combination of the two results. Weight training can simultaneously increase strength and muscle size, however, there is a clear difference between training the ability to produce maximum effort and aimed at muscle growth. By itself, weight training does not cause muscle growth; fatigue-inducing training load stimulates the physiological mechanisms responsible for increasing muscle mass. According to the principle of overload when building an exercise program, to stimulate physiological changes, such as muscle growth, it is necessary to apply physical impact with more intensity than the body habitually receives. Muscle growth from resistance training occurs as a result of an increase in the thickness of muscle fibers and the volume of fluid in the sarcoplasm of muscle cells. Understanding how the muscle system adapts to the effects of resistance training can help you determine the best training method to maximize muscle growth in your clients. Existing research tells us how the body can respond to stimuli, but each person may get slightly different results in response to the effects of resistance exercise.
Updated on 05.02.2019 11:02
The ability to gain muscle mass and increase lean muscle mass depends on various variables, including gender, age, weight training experience, genetics, sleep, nutrition, and fluid intake. Emotional and physical stressors, each of which can affect the adaptation of physiological systems to resistance training, can also affect the ability to increase mass. For example, work overload or insufficient sleep can significantly reduce muscle growth. Knowing how to properly apply this science, however, can have a significant impact, enabling you to help clients achieve maximum results.
Mechanical and metabolic load
It is well known that physical adaptation to exercise, including muscle growth, results from the application of immediate program variables. There is no doubt that resistance training leads to muscle growth, however, scientists are still undecided what exactly causes muscle growth. Resistance training exerts two specific types of stress, mechanical and metabolic, and both can provide the necessary stimulus for muscle growth (Bubbico and Kravitz, 2011). Brad Schoenfeld is a scientist who has authored two definitive reviews on training for muscle growth. “Mechanical tension is by far the main stimulus for muscle growth from exercise,” Schoenfeld explains. - There is strong evidence that metabolic stress also promotes adaptive hypertrophy. A problem for research is that mechanical and metabolic stress act in tandem, making it difficult to isolate the influence of each” (Schoenfeld, 2013).
Mechanical stress is the stress from physical exertion applied to the structures of the motor neuron and the fibers attached to it, collectively called motor units. Resistance training leads to microtrauma in muscle tissues, which send signals to satellite cells responsible for repairing damage to mechanical structures, as well as for the formation of new muscle proteins (Schoenfeld, 2013; 2010). In addition, in his study on cellular adaptation to resistance training, Spangenburg (2009) confirms that “exercise-activated mechanisms lead to changes in muscle signaling pathways that are responsible for hypertrophy.”
Metabolic stress occurs as a result of the production and consumption of energy by the muscle, which is necessary to ensure contractions. Moderate-intensity, high-volume training programs that result in muscle growth use the glycolytic system for energy production. By-products of anaerobic glycolysis: the accumulation of lactate and hydrogen ions - lead to a change in the acidity of the blood and cause acidosis. Studies show a strong link between blood acidosis and increased level growth hormones that support muscle protein synthesis. In a review of studies, Bubbico and Kravitz (2011) note: "It is currently believed that the metabolic stress resulting from the formation of by-products of glycolysis (for example, hydrogen ions, lactate, and inorganic phosphate) promotes hormone release and leads to muscle hypertrophy."
When developing a training program that aims to increase muscle mass, it is necessary to know how to use the load of exercise without creating a negative combination with other stressors. A good personal trainer needs to know how to adjust the intensity of exercise to promote optimal results from a training program. It is necessary to design a resistance training program with the correct application of variables: exercise intensity, rep range and rest intervals to create mechanical and metabolic loads on muscle tissue that stimulate hormone production and promote the synthesis of contractile proteins responsible for muscle growth (Schoenfeld, 2013; Bubbico and Kravitz , 2011).
Mechanical stimuli
To develop an exercise program for maximum muscle growth, you need to understand the physiology of muscle fibers. A motor neuron receives a signal from the central nervous system (CNS), causing the muscle fibers connected to it to contract. There are two main types of muscle fibers: type I (slow twitch) and type II (fast twitch). Type I fibers are also classified as aerobic, due to their high oxidative capacity, which enables them to contract for a long time. Type II fibers are most commonly divided into two types IIa and IIb in the physiology literature. Type IIb fibers use energy-rich phosphates to contract to generate high force for short periods without using oxygen, making them completely anaerobic. Type IIa fibers can acquire the properties of both type I and type IIb fibers, depending on the training stimulus used (Baechle and Earle, 2008; Zatsiorsky and Kraemer, 2006).
The initial increases in strength from a resistance training program are predominantly due to improved nerve function: external resistance creates a stimulus that increases the number of motor units fired and their rate of contraction. One of the long-term adaptations to resistance training is to increase the diameter of the muscle fibers. As the diameter increases in size, the greater surface area of the fibers allows more force to be generated. Muscles in which the diameter of individual fibers is larger are able to exhibit greater strength. Despite the common misconception that lifting weights can lead to rapid increase muscle size, it takes eight weeks or more, even with a well-designed program, for significant growth to occur.
According to the all-or-nothing principle, motor units can be active or inactive: however, when there is sufficient stimulus to contract, all fibers contract. Slow twitch motor units have a low firing threshold and low conduction velocity and are best suited for prolonged, low-effort activity because they contain type I fibers.
Fast twitch motor units contain type II muscle fibers and have a high threshold of excitation, as well as a high speed of signaling, and are better suited for rapid force production, as they can produce ATP quickly without the need for oxygen. Fast twitch fibers are also larger than type I fibers and play a more significant role in hypertrophy. Recruitment and innervation of type II muscle fibers requires a high mechanical and metabolic load to failure of the muscles involved in the approach (Zatsiorsky and Kraemer, 2006).
Metabolic stimuli
Motor units in muscles are recruited according to the principle of size, from small, type I at the beginning, to large type II, capable of generating force to move large loads. When type II muscle fibers are recruited, glycogen stores are used to produce the ATP needed for contraction, and this leads to adaptations that can affect muscle size. When muscle cells are depleted of glycogen stores for energy, they adapt by storing more glycogen during the recovery phase. One gram of glycogen during the formation of reserves in muscle cells holds up to 3 g of water. Doing high reps to failure can not only cause acidosis, which stimulates hormone production, but also depletes glycogen stores, leading to an increase in muscle size after recovery (Schoenfeld, 2013).
According to David Sandler, Director of Education and Science at iSatori Nutrition and a former strength coach at the University of Miami, mechanical loading likely plays a major role in stimulating muscle growth. “Weight lifting causes structural damage and destruction of muscle proteins. Once damage has occurred, the body releases proline-containing peptides as signals to the endocrine system to begin the repair process."
Endocrine Stimuli for Hypertrophy
The endocrine system produces hormones that control cell functions. Mechanical and metabolic stress affecting muscle fibers affects the endocrine system, which increases the production of hormones responsible for the repair of damaged muscle tissue and the formation of new cellular proteins. The hormones testosterone (T), growth hormone (GH), insulin-like growth factor (IGF-1) are released as a result of resistance training and contribute to the synthesis of proteins responsible for muscle recovery and growth (Schoenfeld, 2010; Vingren et al., 2010; Crewther et al., 2006). The level of protein utilization and subsequent muscle growth is associated with damage to muscle fibers that contract during training. Moderate to heavy weights lifted in in large numbers repetitions can generate high levels of mechanical force that increase damage to muscle proteins and signal the production of T, GH, and IGF-1 to remodel proteins and build new muscle tissue (Crewther et al., 2006).
Resistance training leads to an immediate and long-term adaptation of the endocrine system, which is important for muscle growth. In the acute phase, immediately after exercise, the endocrine system will produce T, GH, and IGF-1 to help repair damaged tissue. Long-term adaptation consists of increasing the number of receptors and binding proteins that allow more efficient use of T, GH, and IGF-1 for tissue repair and muscle growth (Schoenfeld, 2010; Baechle and Earle, 2008; Crewther et al., 2006). Schoenfeld (2010) noted that muscle damage resulting from mechanical stress and metabolic stress from high intensity exercise is an effective stimulus for the release of hormones responsible for cell repair, and IGF-1 is probably the most important hormone that increases muscle growth. It has not been determined which type of stress, mechanical or metabolic, affects the endocrine system more, however, studies show that organizing the intensity and volume of training in the direction of lifting heavy weights with short rest periods can lead to an increase in the production of anabolic hormones that promote growth. muscles (Schoenfield, 2013; 2010; Wernbom, Augustsson and Thomee, 2007; Crewther et al., 2006).
Weight training for muscle growth
It's not enough to just lift weights for high reps if it doesn't lead to muscle failure. The body is very efficient at storing and using energy, so if you repeat exercises with the same load, it can limit the amount of mechanical and metabolic stress on the muscles and minimize training results. To stimulate muscle growth, it is necessary to select training variables in such a way as to produce a mechanical load on muscle tissues, as well as create a significant metabolic demand. Zatsiorsky and Kremer (2006) identified three specific types of resistance training: the max effort method, the dynamic effort method, and the repetitive effort method (Table 1).
Table 1. Classification of strength training
|
Type of effort |
Description |
Intensity |
Number of repetitions |
|
Maximum effort (MU) |
Using maximum weights to create mechanical overload |
||
|
Dynamic forces (DU) |
Not maximum weights lifted at the maximum available speed |
40-60% PM - repeated efforts |
4-8 for repeated efforts |
|
Repeated efforts (PU) |
Creating Metabolic Overload by Performing Non-Maximum Repetitive Lifts to Failure |
8–12 (run until failure occurs) |
Attention: PM - repeated maximum. A source: Zatsiorsky and Kraemer, 2006.
Max effort method
The Maximum Effort (MA) method of strength training uses heavy weights to increase the activity of high-threshold motor units containing type II fibers. Strength training can improve both intramuscular coordination - the increase in simultaneously active motor units in a single muscle, and intermuscular coordination - the ability of various muscles to simultaneously activate. The main stimulus from MU is mechanical, myofibrillar hypertrophy with a significant increase in strength and a moderate increase in muscle mass. The MU method is effective for developing strength, but not the most effective remedy increase in muscle mass.
Dynamic force method
When training by the method of dynamic effort (DU), non-maximal weights are used, moved at the highest speed available to stimulate motor units. The DU method activates the contractile elements of the muscles to create an isometric force and tension of the connective tissues (fascia and elastic tissue) of the whole body. When the contractile elements of the muscles shorten, they deform the connective tissues, and then the energy of elastic deformation is transferred during the reverse, explosive movement. The DU method is most effective for increasing the rate of force development and contraction power required in many sports or dynamic activities. However, the DU method does not provide enough mechanical or metabolic stress on the contractile elements of the muscle that are needed to stimulate muscle growth.
Repetitive effort method
The Repetitive Effort Method (RP) in strength training involves the use of non-maximal loads performed until muscle failure occurs (inability to complete the next repetition). Performing the last few reps of a set in a fatigued state stimulates all motor units, the PU method can contract all fibers in the target muscle and cause significant overload. High reps performed with a moderately heavy load of the PU method stimulates hypertrophy, creating mechanical and metabolic overload, and is also often used by bodybuilders to increase lean muscle mass. When using the PU method, slow motor units are activated at the beginning of the set, as they become tired, high-threshold type II motor units will be recruited to maintain the necessary effort. When activated, high-threshold motor units tire quickly, which leads to the end of the set. Type II anaerobic fiber contractions result in energy production via anaerobic glycolysis, producing metabolic by-products such as hydrogen ions and lactate, which alter the acidity of the blood. Studies show that acidosis – an increase in blood acidity caused by the accumulation of hydrogen ions and the appearance of lactate – is associated with an increase in GH and IGF-1 to promote tissue repair during the recovery process (Schoenfeld, 2013; 2010).
It is important to note that if the load is insufficient or the set is not performed to failure, type II motor units are not stimulated or the necessary metabolic conditions are not created to promote muscle growth. The PU method provides three main advantages:
1) Greater effect on muscle metabolism, accompanied by greater hypertrophy.
2) A significant number of motor units are activated, leading to an increase in strength.
3) There may be less risk of injury compared to the MU method.
Rest and recovery
Often the most underestimated variable of any exercise program is the post-exercise recovery period. Regardless of the type of stress (mechanical or metabolic) that provides muscle growth, it is not as important as the time it takes to promote T, GH and IGF-1 muscle protein synthesis after exercise. Exercise is a physical stimulus applied to the muscles and is only part of the muscle growth equation. Adequate recovery is essential to allow sufficient time for the muscles to regenerate glycogen and allow the physiological processes of remodeling and creation of new tissue to take place. The most effective period for protein synthesis is the period of 12 - 24 hours after training. The frequency of training for a muscle group depends on the individual training goal, experience and fitness level. The recovery required for muscle growth is 48-72 hours between workouts for a particular muscle group.
Stimulation of mechanical and metabolic stress in the gym will promote muscle growth as long as T and GH are released during REM sleep, which means that a full night's sleep is needed for muscle gain after training. Insufficient sleep and recovery will prevent optimal muscle protein synthesis and can lead to increased levels of hormones that are responsible for energy production, such as adrenaline and cortisol, which can reduce the ability to form new muscle tissue. Sleep deprivation, poor appetite, prolonged illness, and stunted growth due to exercise are all symptoms of overexertion that can significantly affect a person's ability to achieve their fitness goals (Beachle and Earle, 2008). “Under recovery” is another reason to think about overvoltage. “To promote muscle growth, you need time to rest ( active rest), providing the opportunity to fully recover,” says Schoenfeld (2013). When working with clients looking to increase muscle mass, encourage them to get enough sleep to ensure maximum results.
Development of a training program for gaining muscle mass
The standard protocol for muscle hypertrophy is to perform 8-12 reps with enough intensity to cause failure by the last rep. Short or medium rest between sets (30-120 s) allows you to create a significant metabolic demand. Performing 3-4 sets per exercise provides effective mechanical tension of the muscles involved in the contraction. The pace of movement should allow for a relatively short concentric contraction phase (1–2 s) and a longer (2–6 s) eccentric phase to provide sufficient mechanical tension. “In terms of hypertrophy, eccentric contraction has a greater impact on muscle development. In particular, eccentric exercise has been associated with greater increases in protein synthesis” (Schoenfeld, 2010).
Complex, multi-joint free-weight movements, such as barbell, dumbbell, and kettlebell movements, involve a wide variety of muscles and can have a significant metabolic impact when exercising, especially in the 12 to 20 rep range. direct the impact precisely on a single muscle. Schoenfeld argues that each type of resistance plays a role in optimal muscle growth: "Free weights that involve a large number of muscles help increase muscle density, while the stabilization provided by machines allows you to load individual muscles more." The exercise program below is based on the latest scientific research related to muscle mass gain. The metabolic and mechanical demands of high volume training can cause severe muscle damage and are only recommended for clients with at least one year of free weight training experience. Clients need to start with a good dynamic warm-up that includes a variety of non-weight-bearing and core movements to prepare muscle tissue for the stress of high volume training. Even if the activity involves one or two parts of the body, it is necessary to perform a full-body warm-up, which can help increase calorie expenditure and help restore muscles that have been loaded in previous sessions. It is preferable to start training with complex movements with free weights to include the maximum number of muscles, and during the session gradually move to the use of simulators that affect individual muscles.
The last exercise of each workout should be performed on the machine using a weight reduction approach: after completing all the repetitions of the approach to failure, the weight is reduced and the possible number of repetitions to failure is also performed with it. Weight reduction approaches can cause significant mechanical and metabolic stress, as well as significant discomfort, so they should be performed at the end of the session.
Each client needs a program that meets his/her needs, but a similar way to increase muscle mass the most. You will note that there is limited cardio in this program. According to Schoenfeld, "Exercising too much energy can reduce muscle growth."
conclusions
The science behind muscle growth gets attention, but for many it just provides a technical explanation for the advice that has been passed down from one generation of bodybuilders to the next. One thing is for sure: muscle growth occurs as a result of a progressive increase in training load; however, it is still unclear whether the increase is due to mechanical or metabolic overload. Thus, the determination of which of the stimuli (mechanical or metabolic) is more suitable for a client who is interested in increasing muscle mass occurs by trial and error. Some clients may well tolerate the discomfort of training to failure, which creates a metabolic overload, while others may prefer heavy weights in several repetitions to cause mechanical stress. Mechanical and metabolic stimuli promote muscle growth, but can also cause significant muscle damage. If the client wants to increase muscle mass, he must understand that colossal efforts are needed to fulfill the desire. Perhaps this is the only case when the phrase: "No pain, no result" is appropriate.
Day 1 Lower Body
* To failure
Day 2 Top part body, traction
* To failure
Day 3 Upper Body Presses
* To failure
Attention: RM - repeated maximum
Day 4. Rest or low-intensity cardio exercise
Sources:
- Baechle, T. and Earle, R. (2008). Essentials of Strength and Conditioning, 3rd edition. Champaign, Ill.: Human Kinetics.
- Bubbico, A. and Kravitz, L. (2011). Muscle hypertrophy: New insights and training recommendations. IDEA Fitness Journal, 2326.
- Crewther, C. et al. (2006). Possible stimuli for strength and power adaptation: Acute hormonal responses. sports medicine, 36, 3, 215238.
- Fisher, J., Steele, J. and Smith, D. (2013). Evidence-based resistance training recommendations for muscular hypertrophy. Medicalina Sportiva, 17, 4, 217235.
- Mohamad, N.I., Cronin, J. B. and Nosaka, K.K. (2012). Difference in kinematics and kinetics between high- and low-velocity resistance loading equated by volume: Implications for hypertrophy training. Journal of Strength and Conditioning Research, 26, 1, 269275.
- Schoenfeld, B. (2013). Potential mechanisms for a role of metabolic stress in hypertrophic adaptations to resistance training. sports medicine, 43, 179194.
- Schoenfeld, B. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. The Journal of Strength and Conditioning Research, 24, 10, 28572872,
- Spangenburg, E. (2009). Changes in muscle mass with mechanical load: Possible cellular mechanisms. Applied Physiology, Nutrition and Metabolism, 34, 328335.
- Verkhoshansky, Y. and Siff, M. (2009). Supertraining, 6th edition. Rome, Italy: Verkhoshansky.
- Vingren, J. et al. (2010). Testosterone physiology in resistance exercise and training. sports medicine, 40, 12, 10371053.
- Wernbom, M., Augustsson, J. and Thomee, R. (2007). The influence of frequency, intensity, volume and mode of strength training on whole muscle cross-sectional area in humans. sports medicine, 37, 3, 225264.
- Zatsiorsky, V. and Kraemer, W. (2006). Science and Practice of Strength Training, 2nd edition. Champaign, Ill.: Human Kinetics.
Hypertrophy, Scientific research, Strength training, Weight training
Weight training involves using extra weight to improve the appearance and performance of skeletal muscles. Such training can increase muscle size and strength at the same time. But at the same time, there are clear differences between training that promotes muscle growth and exercises aimed at developing maximum effort.
Weight training does not in itself lead to muscle growth, but the training load obtained in their process causes fatigue, which stimulates the physiological mechanisms responsible for muscle mass growth. When building a program for such training, it must be taken into account that the physical effect received on them must be of a very high intensity, incomparable with that which the body usually receives.
As a result of weight training, the volume of muscle fibers increases, which leads to a set of muscle mass, and the volume of fluid contained in the sarcoplasm of muscle cells also increases. What does understanding of the process of adaptation of the muscular system to weight training give? First of all, it helps in choosing best method training, which allows you to build muscle more effectively.
The research available today explains the mechanism of the body's response to stimuli affecting it. However, each person may experience a different outcome in response to the same exposure to resistance exercise.
The ability to increase muscle mass and lean muscle mass depends on many variables: age, gender, similar training experience, genetics, sleep and nutrition patterns, fluid intake. Physical and emotional stresses also affect the adaptation of physiological systems to training and, as a result, mass gain. So, insufficient sleep and overload at work can negatively affect muscle growth.
Knowledge of this science can help to achieve maximum results.
It is a known fact that weight training leads to muscle growth. But, scientists do not stop arguing about what causes this growth. Such training leads to two types of stress - metabolic and mechanical. Both of them stimulate the growth of muscle mass, but it is difficult to say who has the leading role, since they act in pairs.
Under mechanical stress understand the stress caused by physical activity, which is applied to the structures of the motor neuron, as well as the fibers attached to it, which is usually called the words - motor unit. Muscle tissues during weight training receive microtrauma. They, to satellite cells, which are responsible for the restoration of damaged structures and the formation of muscle protein, send messages about this.
In addition, mechanisms activated during exercise with weights cause changes in the signaling muscle pathways responsible for hypertrophy. This was confirmed in his research by Spangenburg.
- the result of the production of energy by the muscles and its consumption, which is necessary for muscle contractions. Moderate-intensity, high-volume muscle-building programs use what is called the glycolytic system for energy production. Due to the products formed as a result of anaerobic glycolysis - hydrogen ions and accumulated lactose, blood acidosis occurs and its acidity changes.
These studies have established a direct relationship between a high level of growth hormones involved in the synthesis of muscle proteins, and acidosis. Currently, they are inclined to believe that metabolic stress leads to muscle hypertrophy.
It is important to know this in order to use it when drawing up a training program aimed at increasing muscle mass, so as not to create a negative combination with the second stress factor, how to properly regulate the load in exercises in order to achieve optimal results from training.
A good trainer always knows how to apply variables correctly when designing a weight training program, i.e. what intensity to choose, how many repetitions should be, rest intervals during which the synthesis of proteins responsible for muscle growth occurs.
To properly program for maximum muscle growth, you need to understand the physiology of the muscle fiber. Central nervous system sends a signal to a motor neuron. Having received a signal, the neuron causes a contraction of the muscle fibers connected to it, which are of two types: slow-twitch (type I) and fast-twitch (type II). The first type of fibers is aerobic, as it has a high oxidative capacity, which allows them to contract for a long time.
The second type is divided into two subspecies: IIa and IIb. IIb fibers for contraction use energy-rich phosphates to generate short-term high force without the use of oxygen, which makes them completely anaerobic. IIa fibers, depending on the applied stimulus, can acquire the properties of type IIb and type I fibers.
In the beginning from resistance training, the increase in strength is mainly due to improved nerve function: when stimulated by external resistance, the number of activated motor units increases. The speed of their contractions also increases.
A long-term type of adaptation to such training is the growth of muscle fibers in diameter. When this happens, the increased surface area of the fibers allows more force to be generated, i.e. muscles in which the diameter of individual fibers has increased are capable of exerting much greater strength. Contrary to the common misconception that muscle size increases greatly when lifting weights, it must be said that it takes at least eight weeks (or more) for their significant growth.
Motor units according to the principle of "all or nothing" can be either active or inactive. But, given enough stimulus to contract, all fibers contract.
Slow twitch motor units have a very low threshold of excitation and low conduction velocity, so they are better suited for prolonged activity that does not require maximum effort, since it consists of type I fibers.
Fast twitch motor units are composed of type II muscle fibers with a high threshold of excitation and a high speed of signal conduction. They are suitable for rapid force production as they are able to rapidly produce ATP without oxygen.
Fast twitch fibers are also larger in diameter than type I fibers, so their role in hypertrophy is greater. Innervation and recruitment of type II muscle fibers require the creation of the highest possible metabolic and mechanical loads and involvement to muscle failure in the approach.
Metabolic stimuli
Motor units are recruited in muscles according to the size principle, i.e. first from small ones (type I), then large ones, capable of creating an effort sufficient to move large weights (type II). When type II fibers are recruited for ATP production, glycogen stores are used, which is necessary for contractions, resulting in adaptations that affect muscle size. When this reserve is depleted, adapted muscle cells store it in large quantities during recovery. At the same time, a gram of glycogen retains water up to 3 grams. Doing a lot of reps (until failure) leads not only to acidosis, which stimulates the production of hormones, but also to the depletion of glycogen stores, which explains the increase in muscle size after it is restored.
Director of Education and Science at iSatori Nutrition David Sandler and former University of Miami strength coach believes that mechanical loading plays a major role in stimulating muscle growth. He says that muscle protein destroyed during weight lifting leads to the release of proline-containing peptides by the body, which is a signal for the endocrine system to recover.
Endocrine Stimuli for Hypertrophy
Cell functions are controlled by hormones produced by the endocrine system. It is influenced by metabolic and mechanical stresses that affect muscle fibers. The endocrine system begins to increase the production of hormones in order to repair damaged muscle tissue, as well as to get the opportunity to form new cellular proteins.
As a result of weight training, the following hormones are produced: testosterone (T), insulin-like growth factor (IGF-1) and growth hormone (GH). They are responsible for muscle recovery and growth, for protein synthesis.
The level of protein intake and subsequent muscle growth are related to the degree of damage to the muscle fibers that contracted during training. Large and moderate weights, lifted in the process of training in a large number of repetitions, increase the damage to muscle proteins, generating a fairly high level of mechanical effort. Thus, a signal is given to the production of these hormones, whose task is to reconstruct damaged proteins and build new muscle tissue.
Important for muscle growth, the endocrine system of resistance training leads to immediate and long-term adaptation. After exercise (in the acute phase), it produces IGF-1, GH and T, which help repair tissues damaged during exercise (this is an urgent adaptation).
As for long-term adaptation, it consists in increasing the number of receptors and binding proteins that the listed types of hormones allow to use effectively. That is, as Schoenfeld notes, the stimulus for the release of hormones responsible for cell repair is muscle damage as a result of metabolic and mechanical stress due to high-intensity exercise. Among them, the most important is the hormone IGF-1, which increases muscle growth.
It has not been established which of the two stresses has more of an effect on the endocrine system, but according to the study, the amount of training associated with lifting heavy weights, followed by a short rest period, leads to an increase in anabolic hormones that promote muscle growth.
Weight training for muscle growth
When repeating exercises with a constant load, you may encounter the fact that the results of the training will be minimal. This is explained by the fact that using and storing energy as efficiently as possible, the body can limit the amount of metabolic and mechanical stress.
In order to stimulate muscle growth, training variables should be chosen in such a way as to place a mechanical load on the muscle tissues and create a sufficient metabolic demand.
Kremer and Zatsiorsky identified three specific types of weight training: Dynamic effort method, Maximum effort method and Repeated effort method, the characteristics of which are given in Table 1.
Table 1. Classification of strength training
| Type of effort | Description | Intensity | Number of repetitions |
| Maximum effort (MU) | Use to create a mechanical overload of maximum weights | 85–100% PM | 1-6 |
| Dynamic forces (DU) | Not maximum weights, but lifted with the maximum available speed | 40-60% PM - repeated efforts 80–100% PM - single efforts |
4-8 for repeated efforts 1-2 for single effort |
| Repeated efforts (PU) | Creating metabolic overload by performing repetitive lifts (not max weights) to failure | 70–80% PM | 8–12 (performed to failure) |
Important: PM - repeated maximum.
Max effort method
With this method, significant weights are used to increase the activity of high-threshold motor units that contain type II fibers. Training according to this method can improve intramuscular coordination (simultaneous increase in active motor units in a separate muscle) and intermuscular, i.e. the ability to activate different muscles at the same time.
The main stimulus from MU is mechanical, myofibrillar hypertrophy with a significant increase in strength and a moderate increase in muscle mass. That is, for the development of strength it is very effective, and for increasing muscle mass it is not the most effective means.
Dynamic force method
The difference of the method from the previous one is that it does not use the maximum weights that are moved at the maximum available speed, which are necessary to stimulate the motor units, but the contractile elements of the muscles are activated. This allows you to create isometric efforts, as well as tensions in the connective tissues (elastic and fascia) of the whole body.
When the contractile elements of the muscles are shortened, the connective tissues are deformed. In this case, the energy of elastic deformation is transferred during explosive reverse motion. A very effective method for increasing the speed of development of force and power of contraction, which are necessary for dynamic activity. However, for the contractile elements of the muscles needed to stimulate muscle growth, it does not allow achieving a sufficient level of mechanical and metabolic stress.
The method does not include the use of maximum loads in strength training, which are performed until the inability to make the next repetition (muscle failure). The last few reps of the set are performed in a fatigued state, stimulating all motor units. The method can involve all fibers in contractions of the target muscle, causing their significant overload. The method provides moderately heavy load and performing a large number of repetitions with it. This creates mechanical and metabolic overload, which stimulates hypertrophy. This is often used by bodybuilders to increase lean muscle mass.
The method provides for the activation of slow motor units at the beginning of the approach. As they become fatigued, high threshold motor units (type II) are recruited to maintain the required effort. Their rapid fatigue leads to the completion of the approach. By contracting, type II anaerobic fibers cause energy production through anaerobic glycolysis, accompanied by metabolic by-products such as lactate, hydrogen ions, which affect the acidity of the blood (increase it). According to studies, acidosis, i.e. hyperacidity blood, is associated with an increase in the hormones IGF-1 and GR, which promote tissue repair.
It is important to remember that muscle growth occurs only with sufficient load and set to failure, which is a stimulus for type II motor units and the creation of the necessary metabolic conditions.
Three main advantages of the method:
- A huge effect on muscle metabolism, which is accompanied by strong hypertrophy.
- Strength increases due to the activation of a significant number of motor units.
- Minimal risk, in comparison with the MU method, of injury.
Rest and recovery
Post-workout recovery is often the most overlooked variable in any of their programs. However, it is very important to promote the hormones GH, T and IGF-1 synthesized after exercise muscle protein.
Exercise is only part of the muscle growth equation - the physical stimulus your muscles receive. A sufficient recovery period is necessary for the muscles to restore glycogen, the processes of reconstruction of damaged tissue and the creation of a new one. The most effective for protein synthesis is the period from 12 to 24 hours after the end of classes. The frequency of classes largely depends on the level of preparedness, wholesale and the final individual goal.
The period required for recovery and muscle growth is 48-72 hours between workouts for individual muscle groups.
Night sleep is very important for gaining muscle mass, since GH and T are released during it, and muscle growth just happens while they are being produced. Insufficient recovery and inadequate nighttime sleep do not contribute to optimal muscle protein synthesis. On the contrary, it may lead to elevated content cortisol and adrenaline - hormones responsible for energy production, reducing the ability to form new tissue.
Decreased appetite, lack of sleep, long-term illnesses, cessation of muscle growth - these are the main symptoms of overexertion, many times reducing the ability to achieve your fitness goals.
Things to Consider When Designing a Muscle Building Training Program
For muscle hypertrophy, the standard protocol is to perform 8 to 12 repetitions at a good intensity leading to the failure of the last repetition. Medium or short rest (30-120 s) between sets results in significant metabolic demand. The mechanical tension of the muscles involved in the contraction ensures the performance of 3-4 approaches in the exercise.
The pace of movement should include both a short phase of concentric contraction (no more than 1-2 s), and a relatively long phase - eccentric (2-6 s), which has a greater effect on muscle development (in terms of hypertrophy), since it is faster during it. protein synthesis takes place.
Complex, multi-joint movements with barbells, kettlebells, and dumbbells involve a greater number of different muscles, so the metabolic impact they can have is significant, especially in the 12-20 rep range.
Single-joint or isolated movements, provided by simulators, can direct the impact strictly to a specific muscle, i.e. load it as much as possible.
The exercise program for increasing muscle mass presented below is based on the latest scientific research. However, because the mechanical and metabolic demands of high volume training can cause significant muscle damage, it is recommended for clients who have at least a year of free weight training experience.
First of all, you need a good dynamic warm-up, which should include exercises for the core muscles and a variety of movements without weights. So the muscle tissue will be prepared for the stressful effects of high-volume training. A warm-up is performed for the whole body, even if the training involves a load on its individual parts (one or two). A full warm-up will help increase calorie expenditure and will be useful for rebuilding muscles that were loaded in a previous workout.
It will be preferable to start training with movements that include the maximum number of muscles, moving from them gradually to the use of simulators that work on individual muscles.
The final should be exercises in the simulator and a weight loss approach: when all repetitions of the approach to failure are completed, the weight is reduced, with which the now possible number of repetitions to failure is performed again. These approaches can cause significant stress (metabolic and mechanical), as well as cause discomfort. That is why it is recommended to perform them at the end of training.
For each, it is necessary to develop a program individually, taking into account her / his goals. In the program, as you can see, the cardio load is limited, since excessive energy expenditure can lead to a decrease in muscle growth.
conclusions
For many, the attention-grabbing science behind muscle growth is simply a technical explanation of recommendations passed down from generation to generation by bodybuilders. It can be argued that a progressive increase in training load undoubtedly leads to muscle growth.
But, it is still not clear whether metabolic overload or mechanical overload is more suitable for those who are interested in increasing muscle mass. Therefore, the determination of which of the stimuli is more suitable occurs through trial and error. Some, for example, tolerate the discomfort of training to failure, which creates metabolic overload. Others prefer significant weights in repetitions in order to cause mechanical stress. Both types of stress lead to muscle growth, but at the same time, they can also cause muscle damage, sometimes significant. But, in any case, to achieve the goal, colossal efforts must be made. And this is perhaps the only case for which the phrase is true: "No pain means no result."
Day 1 Lower Body
| The exercise | Intensity (%RM) | Reps* | Rest | Approaches |
| deadlift | from 70 to 80 | 8–12 | 30–60 seconds | 3 to 5 |
| Romanian deadlift | from 60 to 70 | 12–20 | 30–60 seconds | 3–5 |
| Bulgarian single leg squat | 70–80 | 8–12 | 30–60 seconds | 3–5 |
| Leg extensions | 60–80 | Weight loss approach | Not | 1 |
| Calf curls | 60–80 | Weight loss approach | Not | 1 |
* To failure
Day 2 Upper Body Deadlifts
| The exercise | Intensity (%RM) | Reps* | Rest | Approaches |
| Pull-ups (reverse grip) | Body mass | To failure | 30–60 seconds | 3–5 |
| Bent over pull | 60–70 | 12–20 | 30–60 seconds | 3–5 |
| Horizontal block pull | 70–80 | 8–12 | 30–60 seconds | 3–5 |
| Forearm flexion with supination | 70–80 | 8–12 | 30–60 seconds | 3–5 |
| Exercise machine for the biceps muscles of the shoulders (EZ bar) | 60–80 | Weight loss approach | Not | 1 |
* To failure
Day 3: Upper Body Presses
| The exercise | Intensity (%RM) | Reps* | Rest | Approaches |
| Standing press | In the range of 75–85 | 6–10 | 30–60 seconds | 3–5 |
| Bench at a certain angle | 60–70 | 12–20 | 30–60 seconds | 3–5 |
| Standing dumbbell press | 70–80 | 8–12 | 30–60 seconds | 3–5 |
| Standing leads | 60–70 | 12–20 | 30–60 seconds | 3–5 |
| Pushups | Body mass | To failure | 30–60 seconds | 3-5 |
* To failure
Important: RM stands for Repetitive Maximum.
Day 4: Low intensity cardio or rest