Just joined Gym? Or Gym rat since 10 years and ‘Pumping Iron’ since ages?
Regardless of you belonging to anyone of the category, working out in a
scientific way will help you achieve results faster and better.
In this
article, you will learn the science of Body – Building and How to optimize your training for maximum bulk?
Of course, when it comes to body’s response to any specific event,
nothing is written in the stone; it varies slightly from person to person, but
it remains the same for the most part....
So,
let’s see how you can build your Dream Physique – for
Bulk or Strength. ..
- When we train in the Gym, our muscles will be damaged due to higher load – that’s what we want.
- Those damaged muscle fibers – specifically myofibrils will recover when we REST – First key to Muscle Building.
This repair and replacement of the damaged myofibrils will
be done by cells called Satellite cells – activation of it is the key to muscle
bulking.
As this newly made myofibrils will be bigger than previously damaged,
muscle size as a whole will increase – Muscular Hypertrophy – Your Dream..
- Let’s imagine that the muscle that we want to build is Engine.
- So we need two things to make it – Mechanic and parts of Engine. In this case, mTOR - mammalian target of rapamycin is a Mechanic and Protein is the Building blocks of the Muscle.
First, let us talk about mTOR.....
We can increase mTOR activity by Lifting heavy weights. This
will speed up the synthesis of protein. In order to increase mTOR, three things
are required..
- Mechanical Tension – This is
the main factor among all 3 for activating mTOR. Mechanical tension in
muscle could be achieved by lifting heavy weights in the Gym. This will
change the chemistry of muscles and will activate mTOR. This will also
improve motor unit connection with the muscle cells.
- Muscle Damage – After workout, we feel sore; that is because of lactic acid and Inflammation of the muscle. Both of this will promote the satellite cells to start their action of muscle regeneration, along with mTOR.
- Metabolic Stress – This will result in swelling around the muscle and will increase the overall muscle size – Sarcoplasmic Hypertrophy. You see your bulging muscles for some time after working out and after that it becomes normal...Can you relate to it ? It’s Sarcoplasmic Hypertrophy.
So, lift heavy and keep increasing the weight you lift ; so
that body does not adapt to the low weight , otherwise you’ll hit plateau...
Ok....That is all about mTOR.. ... .
Additional Information: - Have you heard that we need to
remain in anabolic state to build muscles?
- You know what is Anabolic...
- It is the state of the body when it is actively building, rather than breaking.
Now, the second part of the story is the parts of Engine
....Protein.
- Generally, it is recommended that a person should consume at-least 1 gram of protein per pound of body weight...that’s enough.
- Proteins are made up of Amino acids.The particular type of it, branched-chain amino acid – leucine , isoleucine and Valine are the key ,when it comes to muscle building.
- This could be obtained by either food - Egg, Salmon, Chicken Breast or supplementation.
- Frankly speaking, if you are not dreaming to become next Arnold Schwarzenegger , do not go for supplementation, it is a waste of money.
We are done with Mechanic and the parts of engine...
So,
that is the general idea of body building.
Also Know :-
- Body needs to stay in a positive protein balance to build muscle – means it needs to have extra protein to repair or regenerate the muscle ; otherwise it will not grow muscles.
- So, you need to consume more protein from the day you start exercising..!
Let’s see hormonal aspect of it.
IGF – Insulin like growth factor and
Testosterone will increase the protein synthesis and will activate satellite cells,
so muscles can grow fastly.
This is the reason, why women cannot grow muscles
as men do.
That’s it...!
Have a Question about how the muscles grow?
Leave a comment below....