Logan Steele
Gaining muscle can be a long and challenging process, and many people wonder if the muscle they build will be permanent. The answer is that muscle mass and strength are highly adaptable traits that respond directly to the demands placed on the body. When regular weight training is conducted, muscles grow and strengthen to accommodate the increased load. However, if the stimulus provided by exercise is removed or significantly decreased, the muscles will adapt to this lower demand by decreasing in size and strength, a process known as atrophy.
| Characteristics | Values |
|---|---|
| Muscle memory | The body doesn't forget how muscles develop, making it easier to regrow muscles than grow them for the first time |
| Muscle growth | Progressive overload, range of motion, adequate protein intake, proper rest, testosterone supplements, and consistent training are crucial for effective muscle building |
| Muscle atrophy | Caused by disuse, neurogenic conditions, malnutrition, age, genetics, or medical conditions |
| Muscle recovery | Consuming a drink or meal with a 3:1 or 4:1 carbohydrate-to-protein ratio within 30 minutes of a workout helps maximize muscle growth and improve recovery |
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What You'll Learn
Muscle memory
The basal ganglia play an important role in memory and learning, particularly in stimulus-response associations and the formation of habits. The basal ganglia-cerebellar connections are thought to increase over time when learning a motor task. Muscle memory consolidation involves the continuous evolution of neural processes even after practising a task has stopped. While the exact mechanism of motor memory consolidation within the brain is controversial, most theories assume that there is a general redistribution of information across the brain from encoding to consolidation.
There are two types of muscle memory: neurological and physiological. The neurological form is tied to the recall of learned activities and is the type that most people associate with the term. It refers to the phenomenon where it appears that our muscles are "remembering" specific movements. For example, even if someone hasn't ridden a bicycle in years, they can usually hop on and pedal with ease. This is because, through continued repetition of certain movements, the brain and spinal cord create strong and efficient neural pathways to transmit the appropriate signals to the relevant body parts. However, there is a caveat to this type of muscle memory. Without proper oversight, an individual may inadvertently develop poor form or technique, which could increase the risk for overuse injuries.
The physiological form of muscle memory is related to the regrowth of actual muscle tissue. This type of muscle memory describes the ability to quickly regain muscle mass that is lost after periods of inactivity. When an individual gains muscle mass through strength training and then loses it after stopping their training regimen, they can usually regain the muscle mass faster than it took to put it on in the first place. This is achieved through progressive resistance training (PRT), where the workout volume is gradually increased as strength and endurance improve.
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Progressive overload
The goal of progressive overload is to maximise results by regularly challenging the body. This is done by strategically stressing the muscles, which maximises strength gains while minimising the possibility of injury and burnout. The act of putting progressively greater-than-normal stress on the muscles forces them to perform an increasing number of reps, which improves muscle endurance and strength.
For example, in the first month of strength training, you might perform 10 repetitions at one weight. Then, the next month, you’d perform 12 reps of the exercise. Or perhaps you’d stick to 10 reps but increase the weight you’re using instead. This can be done in a number of ways, such as adding load and volume (e.g. reps per set), or decreasing inter-set rest.
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Protein synthesis
Muscle protein synthesis (MPS) is a metabolic process that describes the incorporation of amino acids into bound skeletal muscle proteins. MPS is the driving force behind adaptive responses to exercise and nutrition, and it is influenced by various factors such as exercise type, intensity, duration, and individual genetics.
MPS occurs at a fast rate during the body's growth stage and slows significantly after the age of 20. The synthesis of myofibrillar proteins is responsible for changes in skeletal muscle mass following resistance training, while mitochondrial proteins are primarily synthesized in response to endurance-type training. Endurance exercises such as running or cycling are associated with increased synthesis of mixed muscle proteins, but these acute responses do not lead to significant changes in muscle mass or hypertrophy.
The anabolic effect of exercise on MPS is long-lasting, lasting at least 24 hours, and can be enhanced by combining it with protein ingestion. Nutrient-driven increases in MPS are finite, lasting around 1.5 hours, and the duration is not extended by continued amino acid availability. However, the feeding and exercise combination has a more anabolic effect than nutrition alone, and the timing and sufficiency of nutrient intake are essential considerations.
To maximize MPS, physically active individuals should aim for a daily protein intake of 1.4-2.0 grams of protein per kilogram of body weight. Progressive resistance training (PRT) is recommended for building muscle mass, and distributing protein intake equally across daily meals can help maximize muscle protein synthesis. Additionally, consuming a meal or drink with a 3:1 or 4:1 carbohydrate-to-protein ratio within 30 minutes after a workout can further enhance muscle growth and recovery.
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Resistance training
There are various ways to incorporate resistance training into your fitness routine. You can use free weights, such as dumbbells, barbells, and kettlebells, or try weighted medicine balls or sandbags. Weight machines are another option, as they provide adjustable resistance through weights or hydraulics. Resistance bands are portable and can be adapted to most workouts, providing continuous resistance throughout the movement. Suspension equipment uses gravity and body weight to create resistance, and you can also use your body weight through exercises such as squats, push-ups, and chin-ups.
The key to effective resistance training is to vary your routine and progressively challenge your muscles. This can be achieved by adjusting the number of repetitions and sets, increasing weights, and introducing new exercises. Aim for 3 to 4 sets of each exercise, with 8 to 12 repetitions, and rest your muscles for at least 48 hours between workouts. Additionally, focus on multi-joint exercises, such as bench presses, rows, squats, and deadlifts, to maximise muscle growth.
To support muscle growth and recovery, nutrition plays a vital role. Consuming adequate protein is essential, as it provides the body with amino acids that are crucial for building muscle. Animal sources like meat, eggs, and milk are particularly beneficial due to their optimal amino acid profiles. It is recommended to consume a meal or drink with a 3-to-1 or 4-to-1 carbohydrate-to-protein ratio within 30 minutes after your workout. For example, chocolate milk provides approximately 22 grams of carbohydrates and 8 grams of protein.
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Muscle atrophy
Disuse atrophy can occur within two to three weeks of not using the muscles. It is characterised by a decrease in muscle size and strength. This type of atrophy can be reversed through regular exercise and a healthy diet. Physiologic atrophy is more common in individuals with sedentary lifestyles, such as those with seated jobs or health problems that limit movement. Malnutrition can also lead to muscle atrophy, as the body first breaks down fat for energy, and then progresses to breaking down muscle tissue if starvation is prolonged. Nutritional therapy can help reverse atrophy due to malnutrition.
Pathologic atrophy is often associated with ageing and can be slowed by exercise. Sarcopenia, for example, is age-related muscle atrophy that may be influenced by a natural decline in testosterone levels. Research suggests that supplemental testosterone can increase muscle mass in older men, although there may be adverse effects, and such supplements are not FDA-approved for this purpose. Progressive resistance training (PRT) is recommended as a means to build and preserve muscle mass at any age. A well-rounded diet that includes sufficient protein and carbohydrates is also important for building and maintaining muscle mass.
Neurogenic atrophy can sometimes be treated with a specialised form of physical therapy called electrical stimulation. This involves placing electrodes on the skin to send electrical impulses to the nerves and muscles, stimulating muscle contraction and helping to maintain muscle mass and strength. Treatment for muscle atrophy depends on the underlying cause and may include physical therapy, ultrasound therapy, and, in some cases, surgery.
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Frequently asked questions
Muscles can be maintained through consistent exercise, adequate nutrition, and proper rest. Progressive overload, which involves gradually increasing the demands on the body, is key to muscle growth. The body has muscle memory, which means that it can regrow muscles faster than growing them for the first time.
Muscle memory is the body's ability to retain the adaptations in muscle cells that make regaining strength and mass more efficient. Muscle memory is facilitated by the retention of myonuclei, which are gained during training and remain even when muscle cells shrink or break down.
If you stop exercising, muscle loss can occur within two to three weeks. This is due to a decrease in the stimulus from exercise that signals the body to maintain muscle mass and strength. The body then reduces muscle protein synthesis and increases the breakdown of muscle tissue, leading to muscle atrophy or wasting of muscle mass.
