Today I will share with you how muscles grow after training. I think it will be interesting for representatives of both sexes, and the article will tell in detail about the very growth of muscles, about how this happens and what is needed for this.
There is no time for long “foreplay” – immediately to the point.
Muscle growth is complicated, and you can not explain it in a few words. The growth of the musculature depends on many conditions that are perfectly observed by professional athletes, and so are not performed ineptly by beginners. But, as a humpbacked grave will correct, and beginners – experience.
What you need to know in order to grow
Before breaking and running into the hall to carry iron, in the hope of swinging swiftly, it is necessary to have at least some theoretical knowledge of the physiology of one’s own body, the principles of athleticism (note, this is a general concept, and concrete is bodybuilding, fitness, powerlifting and others) and appropriate nutrition. That’s why I started this article.
The growth of mass. Many beginners mistakenly believe that the more they visit the gym in a week, the faster they will acquire an athletic body. Further more. Many people think (which is a sin, I also started with this), that a greater weight of weights directly leads to muscle hypertrophy. But few people think about the right technique at the initial stages, the gradual increase in loads and the like.
Yes that’s there: many believe that muscles grow in training, and that the number of muscle fibers increases. And although the article on muscle growth after training, I’ll tell you the truth, if you do not already know it. Read the article about how get rid of subcutaneous fat from the abdomen.
Muscles grow in no way during training, but after them, more precisely during rest, that is, sleep. Sleep is the restoration of damaged (in the literal sense of the word) muscles using pre-prepared resources – proteins, carbohydrates and fats, excluding vitamins, minerals, fiber, cholesterol and other nutrients. The number of muscle fibers does not increase: it remains unchanged from the very birth of a person, and the muscles themselves increase their volume by increasing the density of the fibers. That is, one hundred ordinary fibers and one hundred hypertrophied ones are quite different in size muscles. Do you understand?
Power, “window”. I talked about pre-stored resources, from which material and energy will be taken for muscle growth after training (during sleep). Therefore, nutrition is very important. As important as the approach to nutrition: you see, it turns out a whole chain, the observance of which is necessary for muscle growth.
It is necessary to eat slow carbohydrates for an hour and a half before training, so that there was energy, amino acids just before and during it to prevent catabolism, and “pour” on protein and fast carbohydrates for half an hour after it to give the muscles the material for recovery and growth, as well as recovering the energy spent.
By the way, a half-hour section is called a protein-carbohydrate window, when the assimilation of these organic substances is greatest for the whole day, not counting the morning. As you can see, the food is difficult, but necessary.
Rest and sleep. Sleep should be at least eight hours, and if you want more than an hour or a half or more, then, this is necessary for the body. Personally, I sleep less in rest days (not training), than in training ones – so I want the body, and not because I get up early. At night, too, you need to eat cottage cheese, for example, that the muscles eat during sleep, because they may not have enough of the resources that you provided them in the day. In addition, many experienced athletes are advised to apply daytime sleep, when necessary.
As you can see, training, food and rest are three interrelated principles of growth. And when I’m asked about how muscles grow after classes, I usually answer that not everything is so straightforward, after which there follows a long story about everything that has been written out.
How to treat the training
Training is a stress for the body (he is not used to such tests). If you want – a condition for muscle growth, but not the growth itself. Pursuing, you injure your muscles (they literally break, but not straight so hard to bring up injuries).
Eating, you give them resources for recovery and supercompensation. Resting, you start these processes. Do you understand?
You literally all these create the prerequisites for the further growth of the musculature. And, probably, it is generalized that muscles grow after training, although this is not quite right: muscles grow during sleep.
What is supercompensation? This is the notion that muscle fibers do not just restore themselves, “sewing” the torn places, but increase their own density, in order to be ready for such loads next time.
Muscles “think” like this: yeah, today it was hard for us at the class, we are weak, but to prevent this from happening again, we will increase our density, become stronger and will be ready for such stress. This is physiology. That’s why you, dear friends, become stronger in a few sessions, raising more weight, or more enduring, running a long distance.
It is necessary to treat training, nutrition and rest as to the tools that build your body, appearance and health.
And although training is considered a positive stress, leading to strengthening the body, it is still stress, which, if the chain sequence (loads, nutrition and rest) is not respected, can easily become a negative stress. Be in this issue shod: knowledgeable – means, armed.
As for girls and women, everything is the same here, because the composition and the musculature itself do not differ from the male. The question is different: for women to build muscle will get slower, even with strict compliance with the requirements. This is due again, their physiology, or rather – hormones. Women have less growth hormone and a male hormone, which are also associated with the restoration and growth of muscle tissue.