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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:

Techly

Get physical, lose weight and build muscle with the world's first workout …putty?
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That silly putty you played with as a kid has inspired a unique workout. This workout putty is called MachoMax and has been developed to enable a “unique type of muscle training to improve endurance”.



Can I build muscle without going to a gym?
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According to Arnav Sarkar, strength coach and fitness trainer, bodyweight exercises can definitely help beginners, but may not be able to build muscle after a certain extent. 'Yes, it is possible to some degree, especially for beginners. The key is to ...



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We've all seen the 150-pound soaking wet trainee who kills himself in the gym day in and day out but isn't gaining muscle. Why? He may have drawn the short end of the stick in the genetics pool, but another reason may be the lack of nutrition before ...



Tech Times

Bodybuilders Are Slurping Breast Milk To Build Muscle But Is It A Good Idea?
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Some fitness buffs are looking to buy breast milk, believing it can help them achieve bodybuilding goals. Experts say it's not a good or healthy decision. (Photo : Andrew Burton | Getty Images). This story puts a whole new spin on the "got milk ...
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USA TODAY

Giants punter explains why he decided to donate his brain to science
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Also, you are going to want protein in your system in order to build muscle after hitting the weight room. Quest protein bars are a personal favorite of mine. They are a huge source of the proteins and amino acids that you are going to need if you are ...



'Biggest Loser' winner shares how he is keeping the weight off
MiamiHerald.com
Now I'm starting to build muscle a little bit and trying to maintain basically what I learned on the show from the experts. At my job I do a lot of installation, climbing ladders, walking around construction sites and crawling into tight spaces so I ...

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Daily Mail

The perfect post exercise foods revealed
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The aim of a healthy post workout snack/meal is to improve recovery, reduce muscle soreness, increase the ability to build muscle and to help with your immune system,' said Shona Wilkinson, head nutritionist at NutriCentre. 'It is best to eat your food ...



Out Magazine

Get Your Fit On: 5 Easy Moves To Tone Your Whole Body
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Offered twice a week, the 45-minute class mixes classic weight lifting techniques with training concepts varying volume, intensity, and tempo to help you maximize strength gain, and build muscle as fast as possible. Here, trainer Cara Brennan shares ...



Men's Journal

A Celebrity Trainer's Bodyweight Workout Tips
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Trainer Josh Holland has helped create some serious fitness transformations. His most recent: Taking Oscar Isaac from the frumpy folksinger you remember from 2013's Inside Llewyn Davis to an über-ripped villain for the upcoming X-Men: Apocalypse. With ...



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A Green Monster's Weekly Meal Plan: The Strength and Bodybuilding Vegan Menu
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If you're an athlete specifically interested in bodybuilding or looking to eat a higher protein diet to build muscle and gain strength, this plan is for you. It focuses on higher amounts of plant-based proteins, quality whole food carbohydrates, whole ...

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