Posts Tagged ‘Fitness Education’

HOW TO BUILD MORE MUSCLE?

by STEVEN MILNER IIST VTCT

Steven Milner IIST VTCT

There are two ways in which muscle can increase in humans…HYPERTROPHY & HYPERPLASIA…the former relates to an increase in the size of existing muscle cells and the latter relates to cell splitting and division through which there is an increase in the number of muscle cells. Hypertrophy is well proven but there is still speculation about whether hyperplasia through exercise takes place or not. Hyperplasia is generally seen during the growth phase of human beings due to the action of anabolic hormones like Insulin like Growth factor -1 (IGF-1). As a fitness professional you should not concern yourself too much with hyperplasia, however keep an open mind, many bodybuilders have a different view.

The tried and tested methods we use during resistance training to increase muscle tissue in the body deal with muscle hypertrophy.

So we need to understand the process of Hypertrophy in order to be successful in our endeavour to increase in muscle in the body.

The 3-pronged attack…

Firstly we need to stress or overload our muscles using resistance training (preferably weight training), in other words we lift weights which challenge the muscles beyond their usual limits. We accomplish this using exercise techniques, reps and sets for various body parts usually until we cannot do even one more repetition…try to lift weights that don’t allow more than 6 to 10 reps before hitting failure. This causes micro trauma at a cellular level. This micro trauma is not acceptable to the body, consequently the body needs to strengthen itself as a protective measure against further damage in the face of a similar challenge. In other words the muscle strengthens itself to adapt to the level of stress caused by exercise. Now the same amount of weights & reps that caused damage at the cellular level giving the body a need to get stronger are no longer challenging enough after hypertrophy has taken place…thus if further progress is desired then the overload has to progressively increase to initiate hypertrophy again. This is called progressive overload. Suffice it to say that without this micro trauma given to the body through progressive overload (PO), the human body would have no need to strengthen itself.

After the onslaught of training the body initiates the process of repair work…this repair work doesn’t just end at bringing the muscle cell back to its original self but over compensates to make it bigger and stronger than it was, in this way muscular hypertrophy takes place.

Nutrition is the second part of the 3-pronged attack, unless the muscle building nutrients such as protein are present in sufficient quantities exercise will remain a stimulus for hypertrophy, but will not lead to more muscle growth.

The third part is rest & recovery. After inflicting the growth producing damage through intense weight training and allowing for sufficient muscle building material through correct nutrition, if you don’t rest sufficiently you will end up working out again sooner than you should. The rate at which the body can rebuild and over compensate is governed by the amount of rest it gets.

So to sum up, in order to achieve muscle hypertrophy you should train the muscles with sufficient intensity using progressive overload (PO) to break the muscles down. This will initiate in the body a process of repair and regrowth.
This can only happen when the bo dy is given the right nutrition – adequate protein (N) and sufficient time to rest in between workouts (R). This will result in super compensation yielding a bigger muscle cell than before, so as an equation then it reads like this,

PO + N + R = HYPERTROPHY

If you want to know what type of exercises, nutrition and rest best suit your muscles genetics check out some of my other articles

Secrets to growing a muscle

Secrets about body fat and reduction

Secrets about hydration

or visit my fitness site for a more health based perspective www.onformfitness.com

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