Logan Steele
Our muscles are what allow us to walk, run, climb, and carry things, but they begin to deteriorate as we age. Muscle strength can be improved through regular exercise, which causes muscles to get bigger and stronger. The two main processes involved in building muscle are hypertrophy, or the enlargement of cells, and neural adaptations that enhance nerve-muscle interaction. Hypertrophy is caused by enhanced muscle protein synthesis and incorporation of these proteins into cells. Certain hormones also aid hypertrophy, and it has a strong genetic component. Weight training, cardio, and resistance training are all effective ways to build muscle, but rest and recovery are also important factors.
| Characteristics | Values |
|---|---|
| Muscle strength | Depends on the sum of all the power strokes occurring simultaneously within all of the cells of a muscle |
| Muscle composition | More than 90% of the total volume of a skeletal muscle cell is composed of muscle proteins, including the contractile proteins actin and myosin |
| Muscle growth | Occurs when muscle cells are subjected to regular exercise followed by periods of rest |
| Muscle recovery | Requires at least 48 hours between workout sessions |
| Muscle-building exercises | Weight training, lifting weights, squats, crunches, and push-ups |
| Muscle-building hormones | Testosterone |
| Muscle-building protein intake | 56 grams for men and 46 grams for women per day |
| Muscle-building tempo | Seven seconds (three seconds to lift, one-second pause, and three seconds to lower) |
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What You'll Learn
Weight training
When it comes to weight training, there are two primary types: hypertrophy training and strength training. Hypertrophy training focuses on increasing muscle size by using moderate weights and higher repetitions with limited rest between sets. This type of training is ideal for those seeking larger muscles. On the other hand, strength training emphasizes lifting heavier weights with lower repetitions and longer rests between sets, resulting in increased muscle strength without necessarily increasing muscle size.
To effectively strengthen muscles through weight training, it is crucial to understand the principle of muscle adaptation. Muscles become damaged, stressed, and fatigued during training, which leads to their adaptation and growth. The intensity of the training determines how quickly the muscles reach fatigue, and this intensity must be balanced with the number of repetitions (reps) performed. As intensity increases, the number of reps should be decreased to ensure effectiveness and avoid overtraining.
Additionally, it is important to start with light weights and gradually increase the weight or resistance level. Proper form, breathing techniques, and controlled movements are essential to maximize the benefits and minimize the risk of injury. While some muscle soreness and fatigue are expected, particularly when starting, excessive discomfort or exhaustion indicates that the workouts are too intense, too frequent, or too long. It is crucial to listen to your body and adjust the training accordingly.
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Muscle cells and hypertrophy
Muscle cells become stronger through a process called hypertrophy, which involves an increase in the size of skeletal muscle cells. This increase in cell size is achieved through enhanced muscle protein synthesis and the incorporation of these proteins into cells. Skeletal muscles are composed of very long, thin cells that include muscle proteins such as the contractile proteins actin and myosin. When a muscle cell is activated by its nerve cell, the interaction of actin and myosin generates force through "power strokes". The total force generated depends on the cumulative effect of all the power strokes occurring within all the cells of a muscle.
Hypertrophy can be induced by progressive overload, which involves progressively increasing resistance or repetitions over successive bouts of exercise. This strategy helps maintain a high level of effort and stimulates muscle growth. Strength training or resistance training causes neural and muscular adaptations, increasing the capacity to exert force through voluntary muscular contraction. The muscle tissue expands by creating sarcomeres (contractile elements) and increasing non-contractile elements like sarcoplasmic fluid.
There are two types of hypertrophy: sarcoplasmic hypertrophy and myofibrillar hypertrophy. Sarcoplasmic hypertrophy involves an increase in muscle glycogen storage and sarcoplasmic fluid volume without a corresponding increase in muscular strength. Myofibrillar hypertrophy, on the other hand, focuses on increasing the size of myofibrils and the number of actin and myosin contractile proteins, leading to enhanced muscular strength. The growth of each muscle cell, rather than an increase in cell number, is primarily responsible for hypertrophy.
Biological factors such as DNA and sex, nutrition, and training variables like frequency, intensity, and total volume, influence muscle hypertrophy. Cortisol, a stress hormone, negatively impacts muscle development by decreasing amino acid uptake and inhibiting protein synthesis. However, hormones released during periods of stress can also promote muscle growth. Sufficient rest and sleep are crucial for muscle recovery and growth, as they help repair tissue damage and regulate hormones that affect muscle development.
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Hormones and genetics
Muscle strength is highly heritable, and genetics plays a significant role in an individual's muscular strength. Research has identified numerous genetic loci and variants associated with hand grip strength, which is a reliable proxy measure of general muscle strength. For example, a gene-based analysis identified ATP2A1 as the most significant gene for grip strength. This gene is involved in muscular contraction and relaxation and is linked to a muscle disorder called Brody disease, characterised by muscle cramping after exercise.
Other genes identified as significant for hand grip strength include KDM5B, OBSCN, GIGYF1, TTN, RB1CC1, and EIF3J. The TTN gene, in particular, has been found to have both rare and common genetic variants impacting muscle strength. Furthermore, studies have suggested shared genetic associations between muscular strength and cognitive performance, indicating that maintaining muscular strength may have beneficial effects on brain health.
Hormones also play a crucial role in muscle strength. The endocrine system releases hormones during and after the production of muscular force. For example, hormones such as testosterone, growth hormone (GH), and insulin-like growth factor (IGF) stimulate muscle protein synthesis, regeneration, and growth. Resistance training has been shown to increase the concentrations of these anabolic hormones in the blood, leading to increased muscle mass and strength. Additionally, certain hormones like epinephrine help muscles produce force, contributing to overall muscular strength.
While the exact mechanisms by which exercise enhances muscle strength are not fully understood, two processes appear to be involved: hypertrophy, or the enlargement of cells, and neural adaptations that enhance nerve-muscle interaction. Hypertrophy is influenced by hormones and genetics, with certain hormones promoting muscle growth and genetics determining an individual's potential for muscle development.
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Cardio and muscle growth
While it is often believed that cardio exercises do not help build muscle, recent research suggests otherwise. Regular cardio can support muscle growth and function, as well as increase overall fitness levels. Cardio exercises improve the cardiovascular system, which in turn improves the quality of weight training workouts. Additionally, cardio allows individuals to eat more calories while staying lean, which is essential for building muscle mass.
However, it is important to note that excessive cardio can have negative effects on muscle growth. Performing cardio too frequently, intensely, or for too long can hinder muscle growth by interfering with the molecular pathways responsible for adaptations to strength training. Therefore, it is recommended to start with moderate-intensity cardio a few times a week and gradually increase the duration and intensity.
To optimize muscle growth, individuals should focus on resistance training and ensure proper nutrition, rest, and recovery. Resistance training, such as weight lifting, triggers hypertrophy, or the enlargement of cells, which increases muscle strength. A well-balanced diet, rich in proteins, carbohydrates, and healthy fats, is crucial for providing the necessary building blocks for muscle growth and enhancing recovery.
Additionally, rest and recovery are integral components of muscle growth. Allowing sufficient time for muscle groups to rest and recover helps to repair and rebuild muscle tissue. While the amount of sleep required may vary, it is generally recommended to get adequate sleep to support the muscle growth process. Overall, by combining resistance training, proper nutrition, and adequate rest with a balanced cardio routine, individuals can effectively support muscle growth and overall fitness.
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Muscle recovery and rest
The principle of muscle recovery is based on the body's natural adaptive response to stress. When muscles are subjected to resistance or load during exercise, they undergo microscopic damage, leading to muscle fibre breakdown. This process initiates a repair and remodelling phase, where the body repairs the damaged fibres and stimulates muscle protein synthesis, resulting in muscle growth and strength gains.
Allowing for sufficient recovery time is crucial to support this repair process. It is recommended to have at least 48 hours between strength training sessions for the same muscle group. This rest period enables the muscles to repair and rebuild, preparing them for the next training session. Insufficient rest can lead to reduced muscle recovery, slower fitness progression, and an increased risk of injury.
In addition to rest days, getting enough sleep is also vital for muscle recovery and growth. While the direct correlation between sleep and muscle gain is still being studied, research suggests that sleep deprivation can increase cortisol levels in the body. Cortisol is a stress hormone that may negatively impact muscle development. Therefore, prioritising quality sleep is essential to support the muscle recovery process.
Nutrition also plays a key role in muscle recovery and growth. Consuming a balanced and nutritious diet, with adequate protein intake, is crucial. Protein provides the essential amino acids required for muscle repair and growth. Current guidelines recommend a daily protein intake of 56 grams for men and 46 grams for women. Timing protein intake around workouts, such as consuming 20 grams of protein during or immediately after exercise, can further enhance muscle recovery and promote effective muscle reconditioning.
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Frequently asked questions
Adults should engage in muscle-strengthening exercises that involve all major muscle groups at least twice weekly. It takes several weeks or months of consistent activity and exercise before muscle changes become visible.
Weight training is the best way to build muscle mass. However, regular cardio can also support muscle growth and increase overall fitness levels.
You should use enough weight so that the last few reps are a challenge. If you can comfortably perform eight reps without completely tiring the muscle, increase the weight.
Getting enough sleep is important for muscle growth. Eating a balanced and healthful diet is also key, with current guidelines recommending that adult males and females consume 56 grams and 46 grams of protein every day, respectively.
