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Muscle growth, or hypertrophy, occurs when the rate of muscle protein synthesis is greater than the rate of muscle protein breakdown. This process is influenced by hormones, genetics, muscle fibre type and number, and satellite cell activation. Testosterone, for example, is thought to increase protein synthesis, inhibit protein breakdown, and activate satellite cells. Muscle growth also requires an adequate source of protein, especially essential amino acids, and carbohydrates to facilitate the cellular process of rebuilding broken-down muscle tissue.
| Characteristics | Values |
|---|---|
| Muscle growth occurs when | The rate of muscle protein synthesis is greater than the rate of muscle protein breakdown |
| Skeletal muscle is composed of | Thread-like myofibrils and sarcomeres that form a muscle fibre |
| Skeletal muscles in the human body | Contract when they receive signals from motor neurons |
| Motor neurons are triggered from | A part of the cell called the sarcoplasmic reticulum |
| The body repairs microtears by | Adding amino acids (actin and myosin) to the myofilament, which causes them to grow in size |
| The body cannot | Grow additional muscle cells |
| Muscle growth is limited by | The number of muscle cells you have |
| To ensure muscle growth | Muscle protein synthesis must exceed muscle protein breakdown |
| Muscle growth requires | An adequate source of protein (especially essential amino acids) and carbohydrates |
| Muscle growth is promoted by | Insulin Growth Factor (IGF)-1, Mecho-Growth Factor (MGF) and testosterone |
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Muscle protein synthesis
Muscle growth occurs when the rate of muscle protein synthesis is greater than the rate of muscle protein breakdown. This requires an adequate source of protein, especially essential amino acids, and carbohydrates to help facilitate the cellular process of rebuilding broken-down muscle tissue.
During the post-workout repair process, the body repairs microtears by adding amino acids (actin and myosin) to the myofilament, which causes them to grow in size. However, it is important to note that the body cannot grow additional muscle cells, so muscle growth is limited by the number of muscle cells one has.
Testosterone is a hormone that is commonly associated with muscle growth when working out with weights. There is some evidence to suggest that testosterone increases protein synthesis, inhibits protein breakdown, activates satellite cells, and stimulates other anabolic hormones. Insulin Growth Factor (IGF)-1 and Mecho-Growth Factor (MGF) are also vital mechanisms that promote muscle growth.
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Muscle repair
To support muscle repair and growth, it's crucial to consume an adequate amount of protein, especially essential amino acids, and carbohydrates. This facilitates the cellular process of rebuilding broken-down muscle tissue. In addition, hormones play a significant role in muscle repair and growth by regulating satellite cell activity. Insulin Growth Factor (IGF)-1, Mecho-Growth Factor (MGF), and testosterone are key mechanisms that promote muscle growth. Testosterone, in particular, is believed to increase protein synthesis, inhibit protein breakdown, activate satellite cells, and stimulate other anabolic hormones.
It's worth noting that muscle growth, or hypertrophy, can be a relatively slow process for most people. Initial changes in muscle appearance are often due to improvements in the nervous system's ability to activate muscles. Additionally, genetics play a role in muscle growth, with factors such as hormonal output, muscle fibre type and number, and satellite cell activation influencing an individual's capacity for muscle growth.
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Hormones
Muscles are grown through the production of hormones by the endocrine system. These hormones are signals, and their messages are realised when they bind with an appropriate receptor that mediates their signal to the target cell's nuclei. For example, epinephrine helps muscles produce force, while testosterone, growth hormone (GH), and insulin-like growth factor (IGF) stimulate muscle protein synthesis by sending signals to produce proteins, regenerate, and grow.
Resistance exercise increases the concentrations of anabolic (muscle-building) hormones in the blood during exercise and for approximately one hour afterward. Anabolic hormones use energy, and for muscle growth, you need more anabolic hormones than catabolic hormones, which release energy. Catabolic hormones, such as cortisol, can break down muscles when blood sugar is low. Cortisol is triggered by physical and emotional stress, and while it can be helpful in small amounts, it can hinder muscle growth when present in high levels.
Growth hormone is produced by the brain's pituitary gland and helps to build muscles and bones. It also influences height and bone length. However, growth hormone abuse can cause an irreversible condition called acromegaly, which is the overgrowth of bones in the face, hands, and feet.
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Muscle fibre type
Muscle growth occurs when the rate of muscle protein synthesis is greater than the rate of muscle protein breakdown. This process is also known as muscle hypertrophy, and it takes time and is relatively slow for the majority of people.
Skeletal muscle is composed of thread-like myofibrils and sarcomeres that form a muscle fibre and are the basic units of contraction. The 650 skeletal muscles in the human body contract when they receive signals from motor neurons, which are triggered from a part of the cell called the sarcoplasmic reticulum.
There are three main mechanisms of muscle growth: Insulin Growth Factor (IGF)-1, Mecho-Growth Factor (MGF) and testosterone. Testosterone is the main hormone that most people think about when working out with weights, and there seems to be some validity to the thought that testosterone increases protein synthesis, inhibits protein breakdown, activates satellite cells, and stimulates other anabolic hormones.
To ensure optimal muscle growth, it is important to consume an adequate amount of protein, especially essential amino acids, and carbohydrates. This is because the body cannot grow additional muscle cells, so muscle growth is limited by the number of muscle cells one has. Therefore, the cellular process of rebuilding broken-down muscle tissue relies on sufficient protein and carbohydrate intake.
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Genetics
A large number of genes are known to trigger muscle growth. For instance, researchers found that manipulating over 40 genes in laboratory mice increased hypertrophy in skeletal muscle. Three genes in particular—Asb15, Klf10, and Tpt1—were most highly expressed in muscle tissue. Genes can also be involved in the decline of muscle tissue and strength. The gene MSTN codes for a protein known as myostatin, which is found mostly in muscle tissue and is responsible for restraining muscle growth.
While the influence of genetics on muscle growth is significant, it is also complex and not yet fully understood. By understanding the role of genetics, however, individuals can unlock new possibilities for achieving their fitness goals and optimising their training outcomes. Personal trainers can also use this knowledge to improve client workouts and results, helping them to maximise their potential.
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Frequently asked questions
Muscles grow when the rate of muscle protein synthesis is greater than the rate of muscle protein breakdown.
The three main mechanisms of muscle growth are Insulin Growth Factor (IGF)-1, Mecho-Growth Factor (MGF) and testosterone.
Testosterone increases protein synthesis, inhibits protein breakdown, activates satellite cells, and stimulates other anabolic hormones.
The body repairs the microtears by adding amino acids (actin and myosin) to the myofilament, which causes them to grow in size.
Muscle hypertrophy is the growth of muscles over time. It is a relatively slow process for most people, with visible growth taking several weeks or months.
