Sun. Jan 24th, 2021

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How and what to grow muscles?

3 min read

In order to build muscle bulk, you need to know what factors affect their growth. These recommendations will help to build your training and nutrition based on scientific data.

Everyone knows that muscles grow from sports, but from the standpoint of anatomy, it is not. Muscle tissue is not increased, that is, they are not getting significantly more, increasing their volume. In order that the muscles become voluminous, one sport is not enough, the effect of it should be strengthened with proper nutrition.

What we call a muscle that changes the grain of the muscles and the tissues around them, to activate this process, the muscles should be enough energy and time to recover after workouts. While training and proper recovery increases the amount of muscle fibers, but these fibers invariably, it is set at the level of genetics. This is why some people easily achieve impressive volume and others over the years can’t build muscle.

Muscles look more not only because of increasing the volume of fibers, also the appearance is affected by the number of sarcoplasm, is the fluid that surrounds the fibers of the muscles, it gets bigger through training. Also the important role played by the volume glukagonovykh depot in the muscle and increased connective tissue. Thus, the increase in muscles – is a complex, lengthy and complex process.

When you create the right conditions muscles begin to grow after 3-4 hours after stress and continue to grow 36-48 hours.

Therefore, to load each muscle group more than twice a week does not make sense. After stress the body has to get easy to digest proteins, and at least 100-150 grams of carbs to compensate for the energy costs. For growth of muscles requires energy, that is carbohydrates, protein in diet to build muscle is usually overestimated. On average, even athletes usually eat no more than 100-150 grams of protein a day.

The training is based on basic exercises that involve multiple muscle groups. Exercises are done in 5-7 repetitions with more weight, these conditions are necessary for successful muscle recovery of these injuries leads to an increase in volume of fibers. In addition, the use of a large weight with a small number of repetitions triggers the production of testosterone and other hormones that affect muscle growth.

Human metabolism in the process of increasing muscle mass will have its own characteristics, intense workouts and a balanced diet causes the body to convert large amounts of carbohydrates into energy, not fat. This is due to the stabilization of the hormone insulin, it converts carbohydrates into energy.

Caloric intake for an increase should be increased by 20% or more, otherwise the muscle system does not receive energy in the necessary volume. The most important conditions for muscle growth are the increase in connective tissue and expansion of the energy depots in muscle tissue. Therefore, the increase in caloric intake should not be at the expense of protein, but due to the available sources of energy – carbohydrates and fats partly.

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