Logan Steele
Building muscle is a goal for many, whether it's to improve strength, increase muscle tone, or build muscle mass. Muscle growth occurs when muscle protein synthesis surpasses muscle protein breakdown, with the body repairing and rebuilding muscle fibres through a process called muscle hypertrophy. This repair process occurs during rest, when the body fuses muscle fibres together to form new muscle protein strands, increasing muscle thickness and size. While weight training is a popular method to build muscle, it's important to note that rest days are crucial to allow the body to repair and rebuild muscle fibres. Additionally, age, sex, and genetics influence the rate of muscle growth, and testosterone plays a significant role in muscle development.
| Characteristics | Values |
|---|---|
| Muscle growth | Occurs when the rate of muscle protein synthesis is greater than the rate of muscle protein breakdown |
| Muscle repair | The body repairs damaged muscle fibers through a cellular process that fuses muscle fibers together to form new muscle protein strands or myofibrils |
| Muscle hypertrophy | An increase in muscular size achieved through exercise |
| Muscle growth stimulation | Caused by mechanical damage and metabolic fatigue |
| Muscle adaptation | The more you activate satellite cells, the more your muscles will grow |
| Muscle recovery | Recovery is essential for muscle growth |
| Muscle growth exercises | Weight training 2-3 times a week for 20-30 minutes |
| Muscle strengthening | Adults should engage in muscle-strengthening exercises involving major muscle groups at least twice weekly |
| Muscle growth hormones | Testosterone, human growth hormone, and insulin growth factor |
| Muscle growth factors | Age, sex, and genetics |
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What You'll Learn
Muscle hypertrophy
There are two types of muscle hypertrophy: myofibrillar and sarcoplasmic. Myofibrillar hypertrophy refers to an increase in the number of myofibrils, which are muscle fibres that allow muscles to contract. This type of hypertrophy increases muscle strength and density. Sarcoplasmic hypertrophy, on the other hand, involves increased muscle glycogen storage and an increase in the volume of sarcoplasmic fluid, which provides energy to the muscles during a workout. This type of hypertrophy can make muscles appear larger, but it does not increase strength.
To achieve muscle hypertrophy, it is important to continuously challenge the muscles by gradually increasing the weight or resistance over time. This can be done through strength training, such as weightlifting, which involves performing movements against resistance. Weight training for 20 to 30 minutes, 2 to 3 times a week is generally sufficient to see results. It is also important to allow for rest and recovery between workouts, as this is essential for muscle growth.
In addition to strength training, aerobic exercise or cardio can also support muscle growth and overall fitness levels. A positive energy balance, where more calories are consumed than burned, is beneficial for muscle hypertrophy. Protein intake of up to 1.6 grams per kilogram of body weight per day can also help increase muscle gains. However, the exact amount of protein necessary for muscle growth is still unclear.
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Strength training
To effectively build muscle through strength training, it is recommended to train two to three times a week, with each session lasting 20 to 30 minutes. It is important to allow for adequate rest and recovery between sessions, with at least 48 hours between each workout for muscle groups to recover. This rest period can include light activities such as foam rolling, yoga, joint mobility exercises, or massage.
When designing a strength training program, it is essential to include a variety of exercises that target different muscle groups. Aim for eight to fifteen repetitions of each exercise, with heavier weights that challenge the muscles. As strength and endurance improve, gradually increase the weight or resistance to continue challenging the muscles and promote growth.
The results of strength training may vary depending on individual factors such as age, sex, and genetics. While some people may notice changes in muscle definition within a few weeks, more noticeable muscle gains typically occur after several months of consistent training. Adequate sleep is also crucial for muscle growth, as it is during sleep that the body releases hormones that aid in muscle recovery and repair.
Overall, strength training is a proven method for building muscle and seeing results. By following a well-structured program, challenging the muscles, and allowing for proper rest and recovery, individuals can effectively build muscle mass and strength over time.
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Cardio
There are several misconceptions about cardio and its impact on muscle building. Many believe that cardio training will make them lose muscle mass or that it will hinder muscle gains. However, this is not necessarily true. Cardio, or aerobic exercise, can be beneficial for muscle growth when done correctly.
Firstly, it is important to understand that cardio supports muscle recovery by increasing blood flow. Improved blood flow means more nutrients are delivered to fatigued muscles, and metabolic waste is removed faster, aiding muscle repair and growth. Additionally, a well-planned cardio routine complements strength and resistance training. Cardio improves your cardiovascular system, enhancing the quality of your weight training workouts. It also improves insulin sensitivity and allows you to eat more muscle-building calories while staying lean.
For muscle building, it is recommended to focus on strength training first and then incorporate cardio. When including cardio in your routine, aim for moderate-intensity sessions, such as walking, swimming, or using a treadmill with intervals of sprinting. Scientists recommend exercising at an intensity of 70 to 80 percent heart rate reserve (HRR) with sessions lasting 30 to 45 minutes, performed 4 to 5 days a week.
It is also worth noting that the order of your workouts is important. Separating running and strength training sessions allow you to focus on each activity with maximum energy. Additionally, performing cardio after weight training can enhance fat burning as your body taps into fat reserves.
In conclusion, cardio can be a valuable tool for muscle growth when approached correctly. It improves recovery, enhances fat burning, and complements strength training. However, it is essential to find the right balance and intensity to support your muscle-building journey effectively.
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Rest and recovery
It is important to give your body adequate rest as you begin a strength training programme. Without rest days, you risk injury and may have to take time off from exercise, hindering your progress. According to MOVE!, a US Department of Veterans Affairs exercise initiative, strength training should not be performed on the same muscle group on consecutive days. It is recommended to leave at least 48 hours between sessions targeting the same muscle group. This allows your muscles to repair and rebuild, ensuring you are stronger during your next workout.
The amount of rest needed depends on the intensity and frequency of your workouts. For example, weight training 2-3 times a week for 20-30 minutes each session is sufficient to build muscle. However, if you are performing high-intensity exercises that cause significant metabolic stress and muscle tension, you may need a day in between sessions for recovery.
Additionally, the time required for muscle recovery can vary depending on individual factors such as age, sex, and genetics. Older adults, in particular, should follow adult exercise guidelines and remain physically active within their limitations. Overall, it is crucial to listen to your body and give it the rest it needs to repair and grow stronger.
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Hormones
The endocrine system releases hormones during and after the production of muscular force. These hormones act as signals, and their messages are realised when they bind with a receptor that mediates their signal to the target cell's nuclei.
Testosterone is a key hormone in muscle building. It is produced primarily in the testes in men and the adrenal glands in women, and in lower quantities in women's ovaries. Testosterone regulates muscle mass, strength, fat distribution, libido, and bone mass. It is responsible for the development of male physical characteristics and is considered the most important hormone for bodybuilding. Testosterone supplements are sometimes used by bodybuilders, but their use is banned in sports competitions. Testosterone levels can be boosted naturally through leg workouts, which stimulate testosterone production.
Human growth hormone (GH) is another important muscle-building hormone. It is produced by the pituitary gland and stimulates the liver to produce insulin-like growth factor-1 (IGF-1), which is responsible for anabolic muscle growth. GH can act directly on skeletal muscle, and its production is stimulated by muscular force. IGF-1 also stimulates muscle protein synthesis, sending signals to produce proteins, regenerate, and grow. IGF-1 and testosterone work together to activate satellite cells, which contribute to muscle growth.
Other hormones play a role in bodybuilding and strength training by increasing the availability of glucose, the body's primary source of fuel. These include cortisol, epinephrine, norepinephrine, and glucagon. Cortisol is a catabolic hormone, breaking down tissue and making glucose available by breaking down muscle when blood sugar is low. It is often called the stress hormone. Epinephrine, also known as adrenaline, is the “fight or flight" hormone, acting quickly to raise blood pressure and constrict arteries during times of stress. Insulin, meanwhile, is an anabolic hormone, storing glucose in the form of glycogen in muscles and the liver. It also helps repair damaged tissues and build muscle mass by moving amino acids into muscle cells.
The hormonal response to exercise can be optimised through resistance training programs that use high exercise volume, heavy loads, short rest periods, and exercises targeting large muscle groups. This type of training can increase the concentrations of anabolic hormones in the blood. However, it is important to note that while supplementary anabolic steroids can build muscle, they carry serious health risks.
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Frequently asked questions
It is recommended that adults engage in muscle-strengthening exercises involving all major muscle groups at least twice weekly. Weight training for 20 to 30 minutes, 2 to 3 times a week is enough to see results.
Strength training is the best type of exercise to build muscle. Weight training is popular as it helps to build muscle mass. However, cardiovascular activity can also be beneficial.
When you work out, your muscle fibres undergo trauma, or what is called muscle injury. The body repairs damaged fibres by fusing them, which increases the mass and size of the muscles. This process is known as muscle hypertrophy.
You may be able to see more muscle definition. If not, you will be able to lift heavier weights with more ease over time.
