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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:

5 Reasons You Can't Build Muscle
Yahoo Sports
Building muscle is probably the biggest goal of anyone who steps into a gym. Numerous types of workout programs can help you accomplish this goal, but your success is largely up to you, not the program itself. So, before you blame your workout for lack ...
The 8 Craziest Things People Do to Build MuscleSTACK News

all 5 news articles »


I Lift Weights But Can't Build Muscle. What's Wrong?
STACK News
The best diet to build muscle requires a calorie surplus of at least 15 percent of what you eat to maintain. Your diet must also be balanced. I learned protein is not the only essential thing we need to build muscle and be healthy. Do not neglect ...



6 ways to rapidly build muscle and burn fat
GQ.com
The most effective way to build muscle and burn fat is to add intensity to your work-out. A programme that requires muscles to perform hard in a short space of time with little recovery will boost production of anabolic hormones, such as testosterone ...



The Truth About Post-Workout Nutrition
Men's Fitness
Whether you're trying to lose weight, build muscle, or train for a specific sport you need to feed your body the right nutrients in the right amounts at the right time. What you eat before prepares your body for your workout, what you eat during (if ...



How Many Sets and Reps Should You Really Do?
STACK News
Despite DeLorme's success with three sets, many people argue you only need one set to build muscle and strength. They point to the fact that in DeLorme's method, the first two sets were just warm-ups and only the third set was a maximal effort. Hence ...



How Cameron Diaz Got in Shape For Her Sex Tape
PopSugar Australia
You can count 2014 as the year of Cameron Diaz's body. Not only did the 41-year-old actress recently release a book — appropriately titled The Body Book — about feeling and looking your best, but in her newest film, Sex Tape, she also bares it all ...

and more »


Taco Bell jumps on protein bandwagon with Power Cantina launch
QSRweb.com
Nirvana Chapman, a Mintel trend analyst, said Americans are looking for protein to aid in “satiety, weight management and to boost muscle recovery and build muscle after a workout.” With this in mind, protein “appeals to a broad audience in a great ...

and more »


CairoScene

Ahmed Gabr: Making a Splash
CairoScene
I have to lose fat and build muscle, so my training has to be cardiovascular. Is there some sort of competition between deep-sea divers? I'm trying to be neutral and not competitive so I can make sound decisions, because one mistake could mean your life.



How to Build a Performance-Fueling Smoothie
STACK News
The 45-minute window following an intense workout is when your body is most sensitive to insulin, which helps build muscle, so it is important to consume carbs and protein right away. Exercise often lowers an athlete's appetite, so a smoothie is a ...



Posted On Saturday, July 12, 2014 at 02:23:51 AM
Ahmedabad Mirror
Having higher testosterone levels help build muscle all over your body. If you have high testosterone in your body, you can build muscle faster. Higher levels of natural testosterone and HGH create an anabolic environment within your body that will not ...


Google News


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