Hey, muscles say something to you!

There are about 650 muscles in the body. How much do we know about them? How did they grow? Genetic decision? Or is it an acquired factor? Why do you have long muscles? Some people grow up in minutes. To know this, we must first understand how a muscle is a growth process.

Three mechanisms of muscle growth

There are three mechanisms, but it is actually the physiological reaction of muscles during training and after training.

1. Muscle tension (Mechanical Tension)

Refers to the training in order to stimulate muscle growth, give the muscles to exert more extra load, resulting in muscle tension, in simple terms is doing weight training when the muscles are stretched and contracted process.

This process can affect the full range of motion (Full Range of Motion). The larger the range of motion, the greater the stimulation of the muscles and the better the training effect. This is why when we do actions, we must demand that the range of action activities must be in place.

2. Metabolic Stress

You may not have heard of metabolic stress, but you certainly know that "hyperemia". If you feel "hyperactivity" or "swelling" after your workout, feel the calves "bold" after running. This is called metabolic stress.

Many people think that after running, there will be leg swelling, they think it is a "muscle leg." But in fact it is the continuous tightening of the muscles that causes venous occlusion, and the accumulation of chemical substances such as lactic acid and hormones produced during metabolism. The calf looks "swollen". It is not what you think of as a "muscle leg." Think so easy?

3. Muscle loss MuscularDamage

After training, the training site feels soreness within 1-2 days, which means that the muscles are worn out during training. After the muscles are depleted, the satellite cells outside the muscle cells are “wake up” and repair muscle cells. The repair process takes a certain amount of time and requires a lot of protein, so you must have sufficient protein intake and rest time after training.

Now we know that muscle growth turns out to be a process of constant damage and repair. If hormones (hormones) can participate in this process, it will fly very quickly.

Hormone synthesis brings you to fly

Hormones play a vital role in the process of muscle damage and repair, just like the magic potions of magicians, which have a magical effect on increasing muscle mass, insulin-like growth factor-1 (IGF-1) and testosterone ( Also known as "testosterone," the two most important hormones that promote protein synthesis and inhibit its breakdown, activate satellite cells to repair muscle cells.

Some people will be anxious to get through the injection of hormones in vitro to stimulate the rapid growth of muscle, but the side effects on the body are great, we should also promote the long-term weight training to promote synthetic hormones, we often say the deep "Cervus" is the truth.

Moreover, the synthesis rate of hormones is related to sex, age, and genes. The synthesis speed of the elderly and women is relatively slow. This is why sisters are not so easy to grow muscles even if they do heavy weight training. Therefore, sisters do not need to worry about becoming Diamond Barbie at all.

Sort out many factors involved in muscle growth: hormone synthesis, satellite cell repair speed, muscle fiber structure, training, diet and rest.

Hormone synthesis, satellite cell repair rate, and muscle fiber structure are among the genes that we can hardly change. These factors can explain that some people seem to have long muscles and others are slower. In the premise that genes cannot be changed, we still make changes in training, diet and rest to make our exercise more effective.

Training

1. Do more body training

Those multi-joint composite weight-bearing exercises are indispensable. Deep squats, deadlifts, bench presses, rowings, and chin-ups are all involved with the training of large muscle groups. At the same time, it is necessary to ensure that each movement's range of magnitude is in place.

2. Increase training volume (Volume)

The volume can be calculated by a multiplication: Total = group number × times × weight. To constantly try to increase your total, you don't need to increase 5kg or 10kg at a time. The gym also has 1.25kg and 2.5kg. Do not underestimate such a small increase in weight, increase the weight of 0.25kg a week, after a year of effective training, you can increase the muscle mass of 23kg, so do not ignore the small weight. In the same way, do not overlook the effect of adding muscle after only one set and one increase. Progress starts with an insignificant number.

3. Guarantee daily rest time in 7-8 hours!

Dietary aspects

1. Protein is the basic muscle

As mentioned above, muscle growth is a process of injury and repair, which requires a lot of protein intake. Using your weight as a measure, 1kg of body weight needs about 1.8-2g of protein. For example, if you weigh 70kg, then you need to consume 130g-140g of protein per day.

2. Adequate calorie intake

Weight training is very physical, so we must ensure that we get enough calories during training. If you ingest 2,000 kcal daily, you may consider increasing it to 2500-3000 kcal.

3. Continuous water supply

Not only apply mask, but also drink plenty of water. Water is almost involved in every metabolic process of the body, so keeping water is essential.

4. Do not ignore the high-quality fat

Try to avoid the saturated fats of fried foods such as potato chips. If you can eat 50-70g of unsaturated fat every day, it is more conducive to your training.

Genes will indeed affect our muscle growth to a certain extent, but what is more important is our acquired scientific training program. Not to believe that what Asians can't do for Europeans and Americans is such an excuse that they are half-way excuse!