Muscle growth is a very common topic among athletes. However, the exact science behind muscle growth is that you can achieve it through weight training exercises. Weight training gives your muscle tough time and the muscle size changes. During the workout, the blood calculates the energetic areas in our body and the muscle pumps up. Here is the science behind muscle growth.
Common Sense of Muscle Growth in Weight training
When you go to the gym and put your muscles under stress by lifting heavyweight and each repetition is close to muscular failure. In this scenario, the muscle fiber breaks down and leads to small-scale tears. Your body will get this as a risk to its survival while the body task is to keep you safe and the body will respond accordingly (1, 2).
The moment you complete your workout, you go home and eat and rest. By doing this, the body will repair that muscle with small-scale tears, this time stronger and bigger than before to ensure the future heavyweight lift risk. Through this process, your body grows and will look bigger and muscular.
The Science Behind Muscle Growth
There are 2 common types of body fiber fast-twitch fibers (type 2) and slow-twitch fibers (type 1). Slow-twitch fiber facilitates long-duration exercises such as running and fast-twitch fibers to facilitate short-duration exercises such as powerlifting, sprinting, bodybuilding and more (3, 4, 5, 6).
However, training fast-twitch fibers are essential in the muscle-building. The research has found many types of fast-twitch fibers and categorized into type 2As and type 2Bs. Old school study shows that type 2Bs fibers are anaerobic fiber with good oxidative capacity. But the latest study shows that 2As fibers have great anaerobic capacity while 2Bs have a low oxidative capacity. Both fast-twitch fibers 2As and 2Bs have the anaerobic capacity, the only reason that changes the process is oxidative capacity.
When you are playing a set of bench press with 5 to 7 repetitions you getting half part of that 2As fibers. This doesn’t mean that low repetitions don’t build muscle, but every set should take 30 seconds to get 100% 2As fibers.
Therefore, the ideal set volume is 10 repetitions.
Many people disagree with this idea!
The professional bodybuilders play low repetitions and they think is the correct set volume! Yes, professional bodybuilders play low repetition but they lift insane heavyweight because of that insane heavyweight they get 100% type 2As fibers trained.
Importance of Nutrition in Muscle Growth
There are three main macronutrients, protein, carbohydrates, and fats.
1- Protein is the most essential nutrient for muscle growth. Without consuming enough protein you will have a tough time to build muscle because muscle is protein and protein is muscle. It is simple!
if you are not consuming protein means you are not building muscle.
2- Carbohydrates are also very important to give you the energy to perform an activity throughout the day. Therefore, our body burns carbohydrates as a fuel that feeds the brain and in the gym. It also gives you the potential to play a vigorous workout.
3- Fats play a very important rule in body hormones production. They have told us that fats are not good for us.
That is not true!
There are many kinds of fat, good fat, and bad fat. However, there is no doubt to limit bad fat, but we should eat good fat. Basically, fat acts as a structured compound, and it supplies important chemicals to the body cells to produce testosterone. Testosterone is the king of all hormones and the key to muscle growth.
The Bottom Line
If you want to build high-quality muscle, keep your full concentration on what you eat. A proper nutrition plan will not only build muscle, but it will also burn body fat at the same time. therefor your body will look bigger and more muscular.
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