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 in building an exercise program, in order to stimulate physiological changes, such as muscle growth, it is necessary to apply physical stimulation 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 designing a training program that aims to increase muscle mass, you need 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. The motor neuron receives input from the central nervous system(CNS), as a result of which the muscle fibers connected to it are reduced. 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 take on 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 a rapid increase in 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 for high reps can generate high levels mechanical forces 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 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 - an 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 means of increasing muscle mass.
Dynamic force method
When training by the method of dynamic effort (DU), non-maximum 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. A high number of repetitions performed with a moderately heavy load of the PU method stimulates hypertrophy, creating a 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 movements with free weights, such as barbells, dumbbells, and kettlebells, involve a large number of different muscles and can have a significant metabolic impact when exercising, especially in the 12 to 20 rep range. Adjustable machines with isolated or single-joint movements are able to target 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 should start with a good dynamic warm-up that includes various movements without weights and for core muscles 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 scientific basis for muscle growth draws attention, but for many, it simply provides a technical explanation for recommendations that have 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
Everyone who has ever worked out is well aware that in athletes, muscles grow not only during, but also after it, and in comparison with strength training, it is less effective for muscle growth. How do muscles grow after a workout? To explain this phenomenon, physiology will come to our aid.
During each workout, the body experiences stress, and this is completely normal, otherwise muscle mass will not increase. Its growth depends on a number of factors:
- genetic predisposition and;
- hormonal background;
- age (a young body builds muscles faster);
- diet;
- training and rest regimen;
- with a gradual increase in load and periodic change of exercises;
- general condition of the body.
Schematically, the process of muscle growth is as follows:
- During strength training (cardio to a lesser extent), the body is stressed due to an unusual load, and during training process she progresses over time. There is metabolic stress. The muscles, as it were, are pumped with blood, and as a result, muscle hypertrophy occurs.
- With an intense load in the muscles, microtraumas occur due to the destruction of muscle fibers, causing pain.
- Muscle growth does not begin during training, but only three hours after it and lasts up to two days (which is why it is recommended to load different muscle groups).
- Recovery of muscle fibers occurs from amino acids under the influence of hormones at the level of intracellular reactions and is accompanied by hypertrophy.
Hypertrophy of muscle fibers
If during strength or cardio training you do all the exercises with maximum tension (heavy weight, many repetitions, fast pace), then by the end of the workout, a feeling of heat appears in the muscles.
This is the so-called metabolic stress, or pumping, when the muscles are pumped with blood, and edema occurs around the muscle cells.
Because of it, the cells connective tissue swell, the muscle seems to burst, and its volume increases as a result (however, it does not become stronger from this).
However, hypertrophy of muscle fibers after training will not last long, usually for several tens of minutes.
Bodybuilders use pumping before competitions to visually make their muscles more voluminous and embossed and look more impressive in photos and videos.
The Importance of Protein in Muscle Growth
How long and with what intensity the recovery and growth of muscle cells will take place largely depends on how you eat.
The main building material for muscle fibers, of which, in fact, the muscle consists, is. In percentage terms, it looks like this:
- 18-20% - protein content in total muscle mass (the rest is water);
- 80% of the protein is in "dry" muscle tissue.
The main sources of protein are the following products:
- beef, the protein from which is absorbed by 70-80% and quickly enough; in addition, it contains many essential amino acids;
- hard-boiled - in this case, the protein is absorbed by 90% (and in its raw form - only by 50%); egg white contains a high content of almost all vital amino acids;
- ; however, the absorption of protein from it is rather slow.
As a sports supplement, it has gained great popularity, containing a lot of essential amino acids.
The protein from it is absorbed by 90%, so it is recommended for consumption after strength / cardio training.
The role of hormones, amino acids and trace elements in muscle growth
Let's start with amino acids, which, in fact, make up all the proteins of our body.
To eliminate micro-destructions in the structure of muscle fibers, and at the same time create new ones, new proteins are synthesized from amino acids.
But this process does not happen by itself, for its launch it is necessary to influence certain hormones: self-totropin (growth hormone), testosterone (the main male sex hormone) and insulin. It is on them that physical strength and high-quality muscles depend.
The role of insulin is to accelerate the transport of amino acids to cells and activate protein synthesis.
This, of course, does not exhaust its role in our body - it is a very versatile hormone, which, among other things, largely depends on providing the body with energy.
Protein synthesis is almost impossible without minerals; play a huge role in the functioning and growth of muscles, so cardio and strength training must be accompanied by the intake of vitamin and mineral complexes.
The Importance of Sleep for Muscle Growth
And now the most interesting, at least for beginners.
All these complex processes of restoring muscle structure and building muscle mass do not occur during, but after strength training, during rest and especially sleep.
This process is called supercompensation, when the muscle not only recovers to its original level, but also exceeds it.
We have translated from scientific language into human language several important knowledge that will help you grow muscle in the most effective way.
We believe that almost everyone who reads texts and fitness understands that exercise can increase both strength and muscle size. However, there is a clear difference between strength training, and training aimed specifically at increasing muscle size.
How muscles grow
By itself, weight training does not cause muscle growth. But the load received in training causes fatigue and stimulates physiological mechanisms, which are mainly during rest and cause the muscles to increase. Growth occurs as a result of an increase in the thickness of muscle fibers and the volume of fluid in muscle cells.
The ability to gain muscle mass depends on gender, age, weight training experience, genetics, the amount and quality of sleep, nutrition and fluid intake, and even stress levels can affect the ability to increase mass. For example, work overload or insufficient sleep can significantly reduce muscle growth, despite proper workouts and food.
Mechanical and metabolic stress
There is no doubt that if you regularly and correctly draw iron, then this leads to an increase in muscle volume and strength, however, scientists still have not decided what exactly causes muscle growth.
Training causes two specific types of stress: mechanical (micro tears in the muscles - read more: "") and metabolic (starting chemical recovery processes due to the energy expended by the muscles), and both can provide the necessary stimulus for muscle growth.
The problem for research is that both mechanical and metabolic stress act in pairs, and it is not easy to isolate the effect of each of them separately on muscle growth.
"Slow" and "fast" muscle fibers
To develop an exercise program for maximum muscle growth, you need to understand the physiology.
There are two main types of muscle fibers: slow twitch and fast twitch. Fast twitch fibers are larger in diameter than the "slow" fibers and therefore occupy a more prominent place in your muscles.
"Slow" fibers are also referred to as aerobic, due to their high oxidative abilities, which enable them to contract for a long time. They are best suited for long-term, low-effort activities (such as long-distance running).
Fast twitch muscle fibers have a high threshold of excitation as well as a high speed of signaling and are better suited for fast effort (which is why sprinters look like athletes compared to distance runners). In other words, it is precisely these fibers that are needed to successfully pull a heavy barbell.
Repetition method. If you want to grow, do sets to failure
It's not enough to just lift weights for high reps if it doesn't lead to muscle failure. The body stores and uses energy very efficiently, so if you repeat exercises with a constant load, this can limit the amount of mechanical (roughly speaking, it will tear badly) and metabolic stress (little growth hormones are released) for muscles and minimize training results.
Simply put, for maximum muscle growth, it is advisable to do exercises to muscle failure (I can’t anymore!)
3 types of training
Scientists Zatsiorsky and Kremer in 2006 identified three fundamental types of training: the maximum effort method, the dynamic effort method, and the repeated effort method. The first two methods are good for their purposes, but are not the most effective for muscle growth.
1. Maximum effort method
For this method, significant weights are used to increase the activity of “fast” muscle fibers (which we wrote about in more detail above). Roughly speaking, the maximum effort method is associated with lifting the maximum possible weight (respectively, and a small number of repetitions in the approach).
The main stimulus from the maximum effort method is mechanical (aimed at creating microfractures in the muscles), myofibrillar hypertrophy with a significant increase in strength and a moderate increase in muscle mass.
The maximum effort method is effective for developing strength, but not the most effective means of increasing muscle mass.
2. Method of dynamic forces
Dynamic effort training does not use maximum weight, but the emphasis is on moving the weight as fast as possible to stimulate the motor units.
This method is most effective for increasing the rate of force development and contraction power needed in many sports or dynamic activities. However, it does not provide enough mechanical or metabolic stress to the muscles needed to stimulate growth.
3. Method of repeated efforts
The method of repeated efforts does not provide for maximum loads, but the need to do exercises until muscle failure occurs (when it is no longer possible to complete any of the next repetitions in the approach).
The last few reps that have to be done through burning can involve all the fibers in the target muscle in contraction and cause significant overload. When using the method of repeated efforts, slow motor units are activated at the beginning of the approach, as they become tired, “fast” muscles will also be connected.
The repetitive effort method of exercising to failure is the most effective for muscle growth, science says. At the same time, it is important to work to failure. If the load is insufficient or the set is not performed to failure, stimulation of “fast” motor units (as you read above, they are the main ones that give muscle volume) does not occur or the necessary metabolic conditions are not created to promote muscle growth.
Sleep and recovery are just as important as exercise and nutrition.
Rest is the most underestimated element of training. No matter how long you endured the pain of the last repetitions and how diligently you added protein and calories to your diet, it is not as important as the time it takes to promote nutrients and hormones for muscle protein synthesis after exercise.
Exercise and food are an important part of the muscle growth equation, but not all. Adequate recovery is very important - it is necessary to give the muscles enough time to replenish glycogen stores and the processes of reconstruction and creation of new muscle tissue.
The recovery required for muscle growth is 48-72 hours between workouts for a particular muscle group. This scientific argument, by the way, speaks in favor of split training - when each muscle group receives the main load, for example, once a week.
Inducing mechanical and metabolic stress during your gym workouts will only make sense as long as the hormones and substances needed for muscle growth are released during REM sleep. And this means that a good night's sleep is important for muscle growth after a workout. Insufficient sleep and recovery will spoil your efforts in the gym and at the dinner table. Moreover, sleep deprivation can increase adrenaline and cortisol levels, which can also reduce the ability to form new muscle tissue.
Lack of sleep, poor appetite, long-term illness, and stunted growth as a result of exercise are all symptoms of overexertion that can significantly affect a person's ability to achieve their fitness goals.
“Under recovery” is another reason to think about overvoltage. “To promote muscle growth, you need time for rest (active rest) to allow you to fully recover,” says Schoenfeld (2013).
Training program for gaining muscle mass
Number of repetitions
Science suggests that for maximum muscle growth, choose the weight so that you do 8-12 repetitions to muscle failure - it's good that almost every trainer in the gym seems to know this simple fact. True, now, unlike you, not everyone knows exactly why.
The amount of rest between sets
Short or medium rest between sets (30 seconds to 2 minutes) can cause significant metabolic stress.
Number of sets in each exercise
According to scientists, performing 3-4 approaches provides the most effective mechanical tension for all involved muscles.
Travel speed
Scientists recommend that the movement with maximum effort is faster - 1-2 seconds (for example, lifting the bar), and the eccentric phase of the exercise (for example, lowering the bar) is longer (2-6 seconds). Slower execution of the eccentric phase is necessary to provide sufficient mechanical tension - it is this "lighter" phase of movement that is most important for muscle growth. “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).
Free weights or machines
Schoenfeld, a scientist, states 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.”
Preparing for serious training
When training for muscle growth with a large metabolic and mechanical effect can cause serious muscle damage and are recommended for people with at least one year of training experience.
It is necessary to start with a dynamic warm-up, loading the core muscles (abs, stabilizer muscles, etc.) to prepare muscle tissue for the stress of high volume training.
Order of exercises
It is preferable to start training with complex movements with free weights to include the maximum number of muscles (for example, squats with a barbell, deadlifts are best done at the beginning of a workout), and gradually move to simulators that affect individual muscles during the session.
Extreme exercise
The last exercise in each workout must be performed in the simulator with weight reduction: after all repetitions of the set to failure, the weight is reduced and the maximum possible number of repetitions to failure must also be done 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.
It is important to dose the load that is right for you, because “overload” can be no less harmful to muscle growth than “underload”. For example, the scientists-recommended muscle-building program (see below) limits cardio. According to Schoenfeld, "Exercising too much energy can reduce muscle growth."
The exercise program below is based on the latest scientific research related to muscle mass gain.
Attention: RM - repeated maximum
Day 4. Rest or low-intensity cardio exercise
Muscle growth is a complex process of increasing the mass of the muscle fiber and surrounding tissues, requiring both physical training, adequate nutrition and adequate sleep. It is often believed that muscle growth occurs during sleep, when the body mobilizes reserves for recovery - including by increasing the level of somatropin (growth hormone) production.
In order to understand that muscles are growing, it is enough just to listen to the signals of your body. First, the processes of healing and subsequent muscle growth are closely related to the appearance of characteristic muscle pain. Despite the fact that this pain is often attributed to increased production, recent scientific research refutes this - pain appears due to a number of factors.
Secondly, an increase in body weight against the background of an increase in strength also clearly indicates that the muscles are successfully growing. However, we note that this rule requires a regular increase in the weight with which you pump muscles - the start of growth processes implies a new level of stress for the muscles. Another type of load can also be such stress, which indicates the benefits of alternating sports.
What makes muscles grow?
We all know that physical exercise make muscles grow. However, from the point of view of anatomy, this is not entirely accurate, since the muscles themselves practically do not grow, but only the volume and density of myofascia increases. It is also important that even the best strength exercises are completely useless without adequate nutrition (both in terms of protein and total calories).
What makes muscles grow?
- Regular strength training for hypertrophy
- Increasing the diet by 10-15%
- Sufficient
- Sufficient recovery time
Anatomy and Physiology of Muscle Growth
From a scientific point of view, it is more correct to speak not about muscle growth, but about increasing their volume - that is, about muscle hypertrophy. Most scientists tend to believe that the very number of muscle fibers remains virtually unchanged throughout life and is genetically determined¹. Physical training does make the fibers stronger, but does not lead to an increase in their number.
Visual muscle growth and its pumping with exercises is primarily an increase in sarcoplasm (nutrient fluid surrounding muscle fibers), muscle glycogen depots and proliferation of connective tissues. In fact, the athlete's body begins to use and energize existing muscle fibers more and more efficiently.
How muscles grow:
- strength training
- Polyarticular basic exercises
- Sufficient amount of glycogen in the muscles
- Use
How long does it take for muscles to grow?
Scientific studies show that the process of muscle growth begins approximately 3-4 hours after strength training² and ends after 36-48 hours - depending on the muscle group. That is why it makes no sense to pump the same muscle group more often than once every two or three days, and the ideal training frequency for gaining mass for beginners is 3 workouts per week.
At the same time, immediately after training, the beginner's body needs both easily digestible proteins to stop catabolic processes in the muscles, and carbohydrates in an amount of at least 100-150 g (30-40 g immediately after training, the rest - within 2-3 hours). The period when the body prefers to send food energy to the muscles is called metabolic or.
The Best Muscle Growth Exercises
The most effective effect on muscle growth and glycogen synthesis is the so-called "basic training", which triggers the processes of hypertrophy. Such training consists in performing multi-joint exercises that involve several large muscle groups at once. Exercises should be performed in 5-7 repetitions with a heavy working weight - and this requires perfect knowledge of technique.
Such strength training provokes microdamages in muscle tissue, the subsequent recovery of which leads to muscle growth. In addition, basic training for hypertrophy has a positive effect on the body's production of a number of hormones necessary for muscle growth - primarily testosterone and growth hormone. Recall that these same hormones affect fat burning and relief drawing.
What is hypertrophy?
This is an increase in the muscle mass of the body due to the growth of individual groups of skeletal muscles. It is hypertrophy that means muscle growth and is the main goal in bodybuilding, because without muscle growth it is impossible to increase both their strength and volume. Hypertrophy training strategy - basic exercises and heavy working weights.
In turn, muscle hypertrophy is divided into two types - myofibrillar and sarcoplasmic hypertrophy. The first is achieved by increasing the volume of muscle fiber cells (while the actual number of cells remains practically unchanged), the second - by increasing the nutrient fluid surrounding this fiber. In simple terms, the first affects strength, the second affects muscle volume.
Carbohydrates are the main food for muscles
On the one hand, heavy strength training using multi-joint exercises triggers various physiological processes in the body, leading to an increase in the strength of muscle fibers. On the other hand, without a sufficient supply of energy in the form of carbohydrates, fats and proteins (in that order), there will simply be no muscle growth.
Carbohydrates are needed by the body to create glycogen stores (the main source of energy for muscles), fats - for the synthesis of testosterone and other important hormones. Separately, we note that the strategy of nutrition and training for muscle growth largely depends on the athlete. Naturally thin people need enhanced nutrition, while overweight endomorphs can do harm.
Features of sports metabolism
The main difference between the metabolism of athletes and the metabolism of a non-athletic person is the ability to use carbohydrates more efficiently and regulate the level of insulin in the blood. In simple terms, the body of athletes prefers to process carbohydrates from food into and send them to muscles, and not to fat stores.
Regular "muscle pumping" gradually increases metabolism, requiring a significant increase in caloric intake and forcing the athlete to eat more. It is also interesting that modern scientists believe that there are no genetic lucky ones, and everyone can become the owner of a sports metabolism after several years of appropriate nutrition and training.
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Despite the fact that muscle growth is not such a complex physiological process, it is achieved only with the right combination of factors such as regular strength training, increased caloric intake and sufficient rest. For muscle growth, most beginners need only 3 workouts a week - otherwise they are in danger of overtraining.
Scientific sources:
- How do muscles grow? Young sub Kwon, M.S. and Len Kravitz, Ph.D.,
- Muscle Growth Part I: Why, And How, Does A Muscle Grow And Get Stronger? Casey Butt, Ph.D.
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 too large a muscle group remains unpumped, then it will no longer be enough to simply 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, this was not enough for professional athletes, 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 arm. 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
Not so much here big choice 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:
- Safety.
- 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
- The fall blood pressure(in some cases, abrupt).
Video review of drugs for muscle growth:
