Scientific Ways to Gain Lean Muscle Mass
If you're a weight-lifting person in the gym, you not only lose some fat, you also gain a little lean muscle mass .
In this article; muscle augmentation mechanisms and why most women cannot gain large amounts of muscle mass while working with weight.
Although there are different types of muscles, such as the heart muscle (your heart), there is some proven information about the skeletal muscles that are only curious about their functioning. For example, skeletal muscle is composed of yarn-like myofibrils, muscle fiber-forming sarcomers, and basic contraction units.
650 skeletal muscles in the human body contract when they receive signals from motile neurons triggered by a part of a cell called a sarcoplasmic reticulum. The moving neurons tell your muscles to contract, and the better your muscles receive signals from them, the stronger their contractions.
A person who does the Powerlifter sport can lift very heavy loads, even if it doesn't look too muscular. This is due to the ability of these athletes to activate their moving neurons and to contract their muscles better. This explains why powerlifter athletes are able to lift more weight from them, although they are relatively smaller than bodybuilding athletes. Moving unit reinforcement (neurons) also help explain why some of the movements start to come easier after practice and most of the initial strength gains are in the first sets. Muscle growth tends to occur more consistently after this initial strength gain period. Because after this period, the person is able to activate the muscles more easily.
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Physiology of Muscle Growth
After exercising, your body repairs or replaces damaged muscle fibers through a cellular process where it fuses the muscle fibers to form new muscle protein strands or myofibrils. These repaired myofibrils increase in thickness and number to produce muscle hypertrophy (growth) ( 1 ) Muscle development occurs when the rate of muscle protein synthesis is greater than the rate of muscle protein degradation. However, this adaptation does not occur when lifting weights. Instead, it occurs while relaxing.
So how do you add muscles to your muscle cells? This is where satellite cells come from and act as stem cells for your muscles. Once activated, they help to add more nuclei to muscle cells and thus contribute directly to the growth of myofibrils (muscle cells). Activation of these cells can be a variable that allows some bazı good genetically ”people to develop large muscles and makes other people“ difficult-winning people. 2 ( 2 )
In one of the most interesting studies in the last 5 years; found that those who were the “extraordinarily responsive ine to muscle development were able to activate 23% of satellite cells with a 58% myofiber hypertrophy from an exercise. Modest responders, with a growth rate of 28%, activated 19% of the satellite cells. It should be noted, however, that some people known as "nonresponsives" in the study have grown at 0% and, in parallel, have activated 0% of satellite cells. If we set off from this study; the more active one can activate these satellite cells, the more growth they will get. So how can you activate these satellite cells to increase muscle development?
Muscle Building Techniques
The main thing underlying all the progression of natural muscle growth; consistently achieving the ability to put more stress on the muscles. This stress plays an important role in the growth of a muscle and is an important component to distribute homeostasis in your body. Stress in homeostasis and subsequent disintegration lead to three main mechanisms that promote muscle growth.
1. Muscle Tension
To build muscle growth, you need to apply more stress to your muscles than you have ever experienced before. So how do you do that? The main way to do this is to gradually remove heavier weights. This additional tension on the muscle allows them to alter the chemistry of the muscle by allowing growth factors, including mTOR activation and satellite cell activation. ( 3 )
Muscle tension also significantly affects the connection of the most moving units with the muscle cells.
The other two factors help explain why some people may be more powerful than others.
2. Muscle Injury
If you experience any kind of pain after exercising, you will experience local muscle damage from exercising. This local muscle damage causes the release of inflammatory molecules and immune system cells that activate satellite cells to act. However, you don't have to feel pain to make this happen. Instead, damage from training should be found in your muscle cells. Typically, this pain decreases over time by other mechanisms.
3. Metabolic Stress
When a person experiences a burning sensation in his muscles or a “pump en effect while exercising, he is beginning to experience the effects of metabolic stress. After the bodybuilders said that their “pump” effect caused their muscles to grow, scientists began to investigate this issue. After further investigation, they concluded that the “pump” was a significant effect, as it was said.
Metabolic stress causes cell swelling around the muscle, which contributes to muscle development without increasing the size of the muscle cells. This is due to the addition of muscle glycogen, which helps swelling the muscles with the development of connective tissue. This type of growth is known as sarcoplasmic hypertrophy and is one of the ways in which people have greater muscle appearance without increasing their strength.
How do hormones affect muscle development?
Hormones are another component that is largely responsible for muscle growth and repair due to their role in regulating satellite cell activity. Insulin Growth Factor (IGF) -1, particularly Mecho-Growth Factor (MGF) and testosterone , are the two most important mechanisms supporting muscle growth.
Testosterone is the main hormone that most weight training people have in mind. The idea that testosterone increases protein synthesis, inhibits protein degradation, activates satellite cells and stimulates other anabolic hormones appears to be valid. Although most of the testosterone is required in the body and is therefore not suitable for use (up to 98%), your strength training not only releases more testosterone, but also makes your muscle cells receptors more sensitive to free testosterone. Testosterone can also stimulate growth hormone responses by increasing the presence of neurotransmitters in the damaged fiber region, which helps activate tissue development.
Insulin hormone (IGF) increases protein synthesis, facilitates glucose uptake, breaks down amino acids (protein building blocks) for uptake into skeletal muscles and activates satellite cells once again to improve muscle development. In this way, insulin regulates the amount of muscle mass growth.
Why do muscles need rest to develop?
If you do not provide enough rest or nutrition to your body, you can reverse the anabolic process after training and put your body into a catabolic or destructive process. The response of muscle protein metabolism to resistance exercise lasts 24-48 hours. Therefore, the interaction between protein metabolism and each meal consumed during this period will determine the effect of diet on muscle hypertrophy. Keep in mind that gender, age, and genetic factors affect your muscles' level of development. An example would be given; men have more testosterone hormones than women, allowing men to build bigger and stronger muscles.
Why Not Fast Muscle Growth?
Muscle growth takes time and is a relatively slow process for the majority of people. Generally, people do not see visible growth for several weeks or months. Because the first change in the body takes place in your nervous system so that you have the ability to activate your muscles.
In addition, humans possess different hormonal output ranges, muscle fiber type, muscle fiber count, and genetics, as well as different satellite cell activation that may limit muscle development. In the process of developing muscles, the rate of muscle protein synthesis must exceed the rate of muscle protein degradation to ensure that you are doing your best. This requires that you take an adequate source of protein (especially essential amino acids) and carbohydrates to help facilitate the cellular process of reconstructing the damaged muscle tissue.
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