Muscle growth and the basic patterns of this process

Muscles play an important role in human life - they provide our motor activity, breathing, swallowing, the ability to talk.

It is known that their number in each person is determined genetically, therefore practically does not change. What is the growth of muscles?

Under the growth of this tissue should be understood as an increase in sarcoplasm and hypertrophy of connective fibers. Sarcoplasma is a nutrient fluid that is located between the muscles and connective tissue. It contains stocks of carbohydrates, fats, amino acids and enzymes.

Connector fibers are placed around the muscles, protecting them and attaching themselves to the bones. During training in this tissue, microdamages occur, the healing of which causes the volume to increase. That is why we can say with certainty that muscle growth by 80% depends on the increase in the volume of connective tissue that surrounds them.

Of course, strength training is most effective in order to increase muscle mass. With the appropriate loads, not only microdamages of connective tissue occur, which leads to its increase, but also generates more hormones.

It should be noted that with different types of training it is possible to obtain different changes in connective fibers. It is important not only to select the optimal loads and strength exercises, but also pay attention to the frequency of training. Thus, the restoration of muscle fibers begins 4 hours after the end of training and continues for about two days. This is why too frequent loads of the same group of muscles are ineffective.

In addition, it should be noted that for the most effective recovery process you need to eat appropriately. If the daily diet will not have enough protein and calcium, muscle growth will be minimal.

Proper nutrition during the training period is extremely important, because for building tissues you need a building material in the form of proteins, keratin and amino acids. Often, for this purpose, athletes use various supplements for muscle growth.

In a daily diet, it is recommended to include enough protein (about 2 grams per kilogram of your weight), which is an important structural element of the tissues. It should be remembered that one meal should not include more than 30-40 grams of proteins, because more of them simply is not absorbed by the body. Therefore, the daily amount of protein should be divided into 6 receptions. It is also necessary to consume enough carbohydrates, because if they are deficient, nutrients are taken as an energy source, which should go for growth. Attention should be paid to the calorie content of the products, since this is important for optimal muscle contraction.

In addition to proper nutrition and professionally prepared training, attention should be given to a healthy lifestyle. Often, men do not think about whether smoking affects the growth of muscles, although you should know that the ban on cigarettes and alcoholic beverages is an important step towards increasing their mass. When smoking and abuse of alcohol to achieve good results is impossible. Why?

When smoking decreases the level of testosterone, the restoration of muscle fiber while significantly slowing down. In addition, cigarettes cause various pathologies of the respiratory system that do not allow for intensive strength training, and an increase in heart rate against the background of narrowed blood vessels significantly worsens the blood supply of tissues, and this, of course, is not a favorable factor for their intensive growth.