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Just doing strength exercises it will not make our muscles grow bigger. It is also extremely important selection of appropriate parameters of these exercises and training sessions, which include they come in. However, even this is not enough to build an impressive musculature. You should also take care of a proper diet (caloric supply and distribution individual nutrients). If the above conditions are met One more factor that influences weight gain remains met muscle, which we do not always have an influence on, namely the economy the body’s hormonal background.
Strength exercises ≠ bigger muscles
At the outset, it should be noted that strength exercises are used not only to increase muscle volume. Thanks strength exercises can improve endurance, especially strength, and also an increase in muscle strength and power. Strength training affects more than just the movement apparatus (muscles, joints, ligaments, tendons, etc.), but also (at the beginning adventures with strength exercises primarily) on the nervous system as well blood. What motor skills will be developed by strength training depends on mainly on the selection of their parameters.
Why do muscles grow
The human body doesn’t like each other tire and overstrain. For this reason, it has produced some in the course of evolution mechanisms that allow it to survive with the least amount of effort i means. One of such adaptation mechanisms is growth muscles. If we systematically do strength exercises (Fr. appropriate parameters, but more on that in a moment), the body wants itself “Make life easier”, under favorable conditions (more on that in a moment), it will expand muscle tissue located in the most stimulated parts of the body. Summarizing this paragraph, the increase in volume is a consequence of adaptive changes, which occur as a result of properly selected training sessions strength forces.
When muscles grow
For muscle gain mainly occurs as a result of performing strength training appropriately selected parameters. Of course, if someone was not physically active by for a long time and by exercising regularly, you may gain weight even with endurance exercise (cardio), for example cycling, jogging and even brisk walking. However, you should keep in mind that it is only a restoration of muscles to a physiological state, that is, one that has been planned for us and is necessary for proper functioning of the human body as a physically active being.
Parameters of strength exercises
That there is an increase in mass muscle, strength exercises with a submaximal load should be performed. The number of repetitions in the series is also very important – it should be within the range of 6 to 12 repetitions. The number of series depends on the body part and ranges from to series (for the entire muscle group) in training. Unusually the duration of breaks between the individual series and is also important exercises. In strength training aimed at building muscle mass most often it ranges from 60 to 120 seconds. Of course, there are other methods building muscle mass, however, the ones described above do in a way the so-called “gold standard”.
Without a diet, you can’t move
For the growth of muscle mass diet also has a huge impact. It is the meals that provide the material building material from which muscles are developed. diet supporting the process building muscle mass is a proverbial river topic and a turbulent subject discussion. For elements of the diet supporting the process of building muscle mass, which are not subject to discussion, mainly include a positive caloric balance, and an increased supply of protein compared to people who do not exercise.
The right dose of hormones
To factors that also affect the body’s hormonal balance also includes the growth of muscle mass. They are of great importance in the development of muscles, as well as their target size hormones that are characterized by an anabolic effect (intensify v anabolic processes). These hormones are primarily testosterone, growth hormone, insulin-like growth factor, and insulin. In women, testosterone levels (this is one of the main anabolic hormones after the end of the growing period) is much smaller than in men. This too because it is much more difficult for them to build muscle mass. Lower daily testosterone secretion also makes women unable (without the use of synthetic anabolic hormones, or doping) to build like this impressive musculature like men.
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