Hypertrophy (muscle growth), refers to an increase in the volume of proteins that make up muscle cells. This happens when the body is put through anaerobic exercises. White blood cells go to the injured muscles, while cytokines (cell-signaling proteins) are released, which sets off satellite cells that join together with existing muscle fibers, creating repairs and growth.
Image: TeachPe.com
Rest is an important part, because that is when the muscle repair turns into muscle growth, which should usually last 48 hours after a workout. During a workout, muscles go through a contraction phase when they forcefully move the weight, which leads to microtrauma. Microtrauma then triggers muscle repair, leading to muscle growth.
While all of the above is true, it's not the only way to gain muscle. You still need to factor in your genetics, nutrition, training experience, and hormones. Only a little over half the population will notice average muscle gain, while the rest either experience above or below average results. Another thing that you might hear all the time, is that nutrition is one of the major keys to muscle gain! What you eat and how much you eat has a huge impact on your results. The most helpful tip to nutrition for muscle mass, is to consume the correct amount of protein. It is stated that you need 1 gram of protein per 1 pound of body weight. Also, testosterone plays a big role in muscle gain. It may take longer for women, because men, typically, naturally have 5x the amount of testosterone than women.
Image: Alibaba.com
This article by The Mecca Gym did a really good job on being informative, but I definitely was left with some questions. One, when they mentioned how much protein to consume, I remember hearing somewhere else the consume 2 grams per pound. So, now I am curious how to really know which is right? I know everybody is different, but can you consume too much protein? Also, they mentioned training experience has an affect on muscle growth because, "beginners who are exercising and eating properly will see faster results than those more experienced." I wonder why this is? I can see a side to why beginners do notice results within few months, but how come if you're more experienced it's not as quick?
Works Cited
“Bigger and Stronger: The Science Behind Muscle Growth and Strength.” The Mecca Gym, 8 June 2017, www.themeccagym.com/science-behind-muscle-growth-and-strength/.
Hi Cassidy,
ReplyDeleteOnce again, thanks for the information. It was really great to see that you took the time to look at the biology behind the muscle. As I was reading your blog, I felt like I was in my biology class. We learned about this a few weeks ago. I loved seeing it here and actually being able to understand it. You mentioned that a strenuous workout is not necessarily the only factor in muscle gain. Nutrition is also very important especially protein. I know that many people take a protein supplement after a workout. Do you think this is the only good way to get your daily intake of protein? Also, is it necessary to take it right after a workout? Looking forward to reading so much more.
Cassidy,
ReplyDeleteI like how you went into detail about hypertrophy and specific numbers about protein. The casual gym goer doesn't pay much attention to things like that. I believe it is important to give examples and specifics to the dedicated ones.