Logan Steele
Flexing a muscle creates tension, causing the muscle fibres to contract. Some studies have shown that flexing can make muscles stronger and larger, but not to the same extent as other exercises that involve resistance, such as weightlifting. This is because resistance exercises tear the muscles, allowing them to repair and reinforce themselves. However, flexing can be a good way to improve fitness levels and build strength, especially for those recovering from injuries.
| Characteristics | Values |
|---|---|
| Muscle growth | Muscle growth is achieved through progressive overload, which is best achieved through resistance training |
| Resistance training | Resistance training is more effective than flexing for muscle growth |
| Isometric exercises | Isometrics are a type of exercise that involves flexing muscles without movement |
| Muscle contraction | Flexing involves contracting muscles, which can lead to increased muscle mass and strength |
| Muscle tension | Flexing creates tension in the muscles, which can lead to growth |
| Blood flow | Flexing increases blood flow to the muscles, providing more nutrients for repair and growth |
| Muscle stability | Flexing can improve muscle stability |
| Mind-muscle connection | Flexing improves the mind-muscle connection, which is important for strength training |
| Muscle recovery | Flexing can aid in muscle recovery and support injury rehabilitation |
| Muscle pump | Flexing creates a muscle pump, giving the illusion of bigger muscles |
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What You'll Learn
Isometric exercises
While flexing can make your muscles stronger and larger, it does not lead to significant muscle growth. This is because flexing does not overload your muscles, and hence, they are not torn or repaired to a large extent. However, certain exercises that involve flexing, known as isometric exercises, can be beneficial for muscle growth.
Some examples of isometric exercises include:
- Wall sits: Sitting against a wall with your legs bent as if there is a chair beneath you. This targets your quadriceps.
- Planks: Holding your body in a straight line from head to toe, contracting the muscles in your core, legs, and upper body.
- Glute bridges: Lying on your back with your knees bent and feet flat on the ground, lift your hips towards the ceiling.
- Calf raises: Standing with your feet hip-distance apart, push into the balls of your feet to lift your heels off the ground. Hold this position for 20-30 seconds.
- Side plank: Lying on your left side with your legs straight and hips, knees, and feet stacked, bend your left elbow and place your forearm on the ground under your shoulder. Push your forearm into the ground to lift your torso and hips off the ground, keeping your core tight. Hold this position for 10 or more seconds, then switch sides.
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Muscle contractions
Isometric exercises are particularly useful for those recovering from joint injuries, as they do not put extra stress on the joints. They are also time-efficient, requiring no equipment, and can help keep blood pressure from spiking.
However, isometrics will not achieve the same muscle growth results as weight-bearing exercises, such as leg presses or weighted squats. This is because weight-bearing exercises provide more resistance, which tears the muscles and leads to repair and reinforcement.
The mechanism of muscle contraction involves the interaction of two types of filaments: thin and thick filaments. Thin filaments are predominantly composed of the helical coiling of two strands of actin, while thick filaments are made up of chains of the motor protein myosin. These filaments are found within muscle fibres and form smaller units called myofibrils. When an action potential causes depolarisation in the myocyte membrane, it triggers a series of events leading to muscle contraction, as described by the sliding filament theory.
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Resistance training
There are various types of resistance training, including:
- Free weights – classic strength training tools such as dumbbells, barbells, and kettlebells.
- Weight machines – devices with adjustable seats and handles attached to weights or hydraulics.
- Resistance bands – giant rubber bands that provide resistance when stretched.
- Suspension equipment – a training tool that uses gravity and the user's body weight.
- Bodyweight – exercises such as squats, push-ups, and chin-ups.
For beginners, it is recommended to train two to three times per week to gain maximum benefits. It is important to rest each muscle group for at least 48 hours to maximize gains in strength and size. Additionally, varying your workouts can help you push past a plateau and continue making progress.
Overall, resistance training is a safe and effective way to build muscle size and strength, and it can be tailored to different fitness levels and goals.
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Muscle recovery
Warm-up and Cool-down
Incorporating a warm-up and cool-down into your workout routine is crucial. The warm-up should include light cardio, dynamic stretches, and muscle activation exercises to increase your heart rate, body temperature, and blood flow to your muscles. A cool-down period with light stretching helps decrease muscle tension and prevents muscle soreness and injuries.
Hydration
Drinking enough water is essential for muscle recovery. Dehydration can lead to muscle cramping, fatigue, and impaired muscle repair. It is recommended to drink 1.5 litres of water for every kilogram of weight lost during exercise. Cherry juice is also recommended as it has anti-inflammatory properties and can help reduce muscle damage and soreness.
Nutrition
Consuming a high-protein meal or supplement before or after a workout supports muscle recovery and development. Overall dietary protein intake is more important than specific timings. Additionally, eating a healthy and balanced diet ensures you meet your nutritional needs, preventing nutrient deficiencies that may impair muscle recovery.
Rest and Active Recovery
Allowing your muscles to rest and recover is crucial. Getting 7-8 hours of quality sleep each night is essential for muscle repair and growth. Active recovery, such as light exercises like walking or leisure biking, can also aid in the recovery process by stimulating blood flow without imposing undue stress.
Stress Management
Chronic stress can negatively impact your immune response, which is vital for muscle recovery. Incorporating stress management techniques such as yoga, social connections, and self-care practices can help reduce stress levels and promote recovery.
Cryotherapy
Cryotherapy involves exposing your body to extremely cold temperatures for a few minutes. It has been found to speed up recovery by reducing pain, inflammation, and muscle soreness after intense physical activity.
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Muscle growth vs strength
Flexing your muscles can help build strength by creating tension and temporarily contracting the muscle fibres. This is known as muscle contraction or isometrics, and it involves keeping the muscles still while they face resistance. For example, sitting against a wall with bent legs will create tension in the quadriceps. Isometric exercises are ideal for those recovering from injuries, especially in the joints, as they do not put extra stress on the joints and can be done without equipment.
While flexing can help maintain strength and stability, it does not cause significant muscle growth. Muscle growth occurs during the recovery stage when muscles have time and energy to recover. For muscle growth, it is important to push your limits with resistance exercises such as weight training or bodyweight exercises. This involves overloading your muscles to tear and repair them, leading to reinforcement.
When beginning a weight-training program, individuals will typically increase muscle and strength simultaneously. However, as they progress, they may choose to focus on either strength training or muscle-building (hypertrophy) programs. Strength training aims to increase the functional ability of the muscles and make them stronger, while hypertrophy training modifies muscle cell physiology to increase muscle size.
Hypertrophy training involves progressive overloading, stimulating muscle fibre growth, and increasing the volume of weight lifted over time. It requires a higher training volume with more frequent workouts and shorter rest periods. The workouts include more sets and reps with lower weights, aiming to fatigue the muscles to stimulate growth. On the other hand, strength training focuses on lifting heavier weights with fewer reps and sets, emphasising movement efficiency and the ability to lift heavier weights.
While the two goals differ, they are interconnected. Increasing strength allows individuals to lift more weight with higher volume, contributing to muscle growth. Similarly, increased muscle mass can enhance potential strength capacity by increasing the total area of muscle fibres. Therefore, a combination of strength and muscle training can be beneficial for most recreational athletes.
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Frequently asked questions
Yes and no. Flexing does make you stronger, but not by a lot. Studies show that flexing does make muscles stronger and larger, but not as much as other exercises like weight lifting or resistance training.
Flexing is good for strength building, especially when recovering from an injury. It can also help maintain strength and improve muscle stability while exercising.
Flexing increases blood flow to the contracted muscles, giving the illusion that your muscles are bigger. The increased blood flow means your muscles receive more nutrients, which are essential for repair and growth.
Some examples of exercises that involve flexing are planks, wall sits, and glute bridges.
