How do muscles grow in trained people?

About how muscles grow, absolutely everyone begins to think, who wants to increase at least one extra kilogram of muscles. But very few people from this cohort get to the textbooks of medical universities. Basically, everyone is content with the usual explanations in the gyms, which give the same "connoisseurs". But now you will know the bitter truth. As it's not hard to hear, but muscle tissue does not grow during training.

Yes, yes, muscles do not grow during training. But how do muscles grow? Almost 99% of the rolls are under the power of the misconception that the muscles grow during physical exertion. And the fault is micro-pump activity of muscle fibers during their stretching, leading to filling with blood of the latter during physical exertion. Suppose a guy came to the gym and made three or four approaches to the biceps. As a result, the double-headed muscle of the shoulder was filled with blood, and instead of 40 cm it was already 42 cm. But this increase in volume occurs only due to the influx of blood to the loaded biceps. After training, the blood from the biceps muscle of the shoulder will go away, and it will be less than it was before the load. Those who are engaged not the first day, will confirm the correctness of these words. And if this is so, then the question of how the muscles grow, begins to worry not a joke on those who want to have serious muscles.

In order to make it clear what the muscles are growing from, let's give an analogy to the construction of the building. In the end, bodybuilding is a body building, so the example will be similar. So, in order to build a house, you must have building materials and workers. Correctly? It seems so. When building muscle, the building material is protein - a protein; Workers in the human body will be cell organelles. And now a simple experience. Imagine that you are at the construction site, brought construction materials, and workers. Will they work? No! They should be stimulated. For workers, the incentive is the salary. And for your body - training. During physical exertion, the muscle only receives stimulus for its growth during the recovery period.

And now about the correct proportions of all the components of bodybuilding. Again, based on the above analogy. To give out the salary too often and a lot should not be. Money spoil not only the person. So, a lot of training will not do anything useful. No sooner will the muscles recover. To bring in excess building material? So it will also be deposited in adipose tissues, and in addition, the excess protein in the process of gluconeogenesis will turn into glucose. And from this conclusion - you must carefully observe the number of training and diet.

Then due to what muscles grow? About 60 years ago in the Mecca of bodybuilding the following proverb was very popular: "Do not run, if you can go, do not go, if you can stand, do not stand if you can sit and do not sit if you can lie. And already if you lie down, then sleep. " The meaning of this proverb is not to load the muscles in addition, outside of training. Well stimulating some muscle during training, you need to give her time to recover. And most importantly, for super recovery.

And what is super-recovery? A very interesting nuance that will allow us to better understand how muscles grow. But again on a schematic example. Let's say that there is a supply of glycogen in the biceps, which contains enough energy to perform a flexion of the arm in an elbow with 10 kg load (100 times in a row). After completing this work, the muscle is exhausted, and for complete training it is necessary to make even one more reduction. During the recovery period, the body, in turn, expecting 101 repetitions at the next exercise, will store glycogen by one percent more. The task of the bodybuilder at the next training session is to make one more repetition, that is, 102 repetitions. Constantly increasing the load - first by the number of repetitions, then increasing the burden - it is necessary to achieve a state where the muscles will strive for super-recovery permanently.

But it must be noted that time is necessary for super recovery. And in order for this process to pass more quickly, it is necessary to maximally shift the level of metabolism in the athlete's body in a positive way. In general, workouts with weights in themselves accelerate metabolism. In the late 1980s, in one of the US institutes, when searching for an answer to the question of how muscles grow, it was proved that intensive training with weights within 1.5 hours causes an increase in the level of endogenous testosterone by 40%. But any anabolic steroid is a synthetic analogue of testosterone.

Hence the conclusion: for the constant growth of muscles, you need superpowers at each workout plus time for super-recovery.