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What Causes Muscle Growth?


In order for muscles to grow, three things are required:

1. Stimulus - exercise is needed to make the muscles work, use energy and cause microscopic damage to the fibers.

2. Nutrition - after intense exercise the muscles need to replenish their stores of fuel.

3. Rest - it is during the rest or recovery phase that the muscles repair the microscopic damage and grow.

Muscle size increases due to hypertrophic adaptation and an increase in the cross section area of individual muscle fibers. Intensive exercise impacts more on the strength influencing fast twitch type II fibers, therefore the increase in muscle size is accompanied by greater strength.

This will deplete the muscle's energy stores and cause microscopic damage to the muscle tissue. During recovery, these stores of glycogen and phosphocreatine will replenish from carbohydrates and creatine ingested as food or supplements. Amino acids supplied in the diet will trigger the protein synthesis that repairs the damaged muscle and lead to the creation of bigger muscle fibers.

To achieve continuous improvement you will need to keep reaching for higher levels of training intensity otherwise the improvement process will grind to a halt. Fortunately, this is relatively easy to plan for provided certain basic principles and rules are clearly followed. Subsequent articles in this series will examine these principles in detail.

In the meantime you can find out more about building muscle by visiting the site listed below.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.


MORE RESOURCES:

Build Muscle With This Simple Upper-Body Workout Routine
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How to Build Muscle and Burn Fat At the Same Time
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The twin goals of building muscle and burning fat are usually tied to workout routines. After all, what you do in the gym or outdoors goes a long way toward transforming your body into a lean, fat-burning machine. But training regimens usually account ...



Build Muscle Size and Power With Specialized Chest Training Workouts
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Want to know something about building a powerful, massive pair of pecs? Standard flat Bench Presses with a barbell may not give you the results you're after. Why not? Although barbell Bench Presses are a very important power movement for chest training ...



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People look at kettlebells as if they were staring at a mythical creature. Sure, Kettlebell Swings have become more popular for fat loss and as a conditioning finisher at the end of workout sessions. But very seldom do people use them exclusively in a ...



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Best High-Protein Foods for Your Diet to Build Muscle, Tone Body
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If you're someone who works out – or someone who just knows things but doesn't necessarily work out – you know that protein is key. But what are the best foods to eat when you're trying to build muscle, burn fat and tone your core? Well, that's what we ...

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Men's Health News

Muscle Scientist Explains How 10 Seconds of Lifting Can Make You Bigger
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For years, fitness experts and exercise scientists have said that if you want your muscles to grow, then you must put them under tension for 40 to 70 seconds at a time. But there's nothing magical about 40 to 70 seconds, says Men's Health fitness ...



Yoga class to start at senior center
Coshocton Tribune
COSHOCTON — A yoga class will be taught from 9 to 10 a.m. Monday and Wednesday at the Coshocton Senior Center starting Sept. 14. Teacher is Lynn Russell of Healing Elements LLC. Build muscle, improve flexibility and range of motion through ...



Daily Mail

Experts reveal how red meat, chocolate and booze all dampen desire
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While foods such as oysters, chilli and asparagus are well-known aphrodisiacs, there are some others which dampen sexual desire instead of fanning the flames. Experts say that consuming the wrong foods can destroy your libido by causing lethargy, ...



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FOOTBALL: At New Hope-Solebury, Tommy Capriotti enjoys contact as lineman or ...
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NEW HOPE — New Hope-Solebury senior Tommy Capriotti is taking the idea of wearing many hats to another level. Capriotti expects to bring two Lions jerseys to every game: one with an offensive lineman number when he plays left guard; the other with a ...

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Steroids are commonly used to build muscle mass, but they are often manufactured in unsanitary conditions and can have negative health effects, the DEA noted. The crackdown comes as Major League Baseball exits the so-called steroid era that shook the ...

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