What Really Makes Muscles Grow?
- Thread starter wali
- Start date
It is pretty simplistic, and most people seem to overcomplicate how your muscles grow. It is a very simple equation:
get stronger = bigger muscles
you need to always give your muscles something more intense in their next workout, wether it be additional reps or added weight, something that increases the intensity over the previous workout, which is why I have all my clients buy a log book........that is their most important tool for gaining lean muscle mass........
get stronger = bigger muscles
you need to always give your muscles something more intense in their next workout, wether it be additional reps or added weight, something that increases the intensity over the previous workout, which is why I have all my clients buy a log book........that is their most important tool for gaining lean muscle mass........
it doesnt have to be every workout,RBE (repeat bout effect) ie your body adapts to the load or reps,can last for a week or more before it needs to be changed, so if you use 100kg you dont have to use 105kg next workout,the 100kg will still illicet growth for a few more uses before RBE sets in,but the heavier you go ie 5rm etc the longer RBE lasts so you could benefit from usin your 5rm for maybe 2 or 3wks before changing weight or reps.
if you change up your weight every session your routine will soon reach a platue.
Buzz,
I sure hope you are not a personal trainer!!! What does this statement mean:
if you change up your weight every session your routine will soon reach a platue.
I need to know what your explanation of this sentence means? If I understand it, you are saying increasing your weight every session, your routine will soon reach a plateau? Please tell me how that is possible?
I sure hope you are not a personal trainer!!! What does this statement mean:
if you change up your weight every session your routine will soon reach a platue.
I need to know what your explanation of this sentence means? If I understand it, you are saying increasing your weight every session, your routine will soon reach a plateau? Please tell me how that is possible?
there is only a certain amount of weight you can lift,once you reach your limit then you cant go any further(platue).
increasing your weight is important but not every session,as i posted above you can use the same weight a few times before you increase it,and still grow,so why change every sesion and hit your limit to early,instead of getting more growth out of the same weight for longer,Until your tissue has finished building up its resistance to the current level of abuse you're putting it through (Repeated Bout Effect), it will continue to respond (i.e. grow) to the workouts even if the weight has not increased, hope this explains it better although i thought it was self explanetry.
maybe this will explain it better
if you use a 100kg load and change up every sesion untill you reach your RM 200kg thats 10 sessions,which could be as little as three wks depending on your routine, now if you only change up the weight every 3rd session you get 30 sessions out of the same weight,and it gives you a longer workout cycle before you have to change exercises.
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dead. on.
You always have protein synthesis
I know what you mean though. Training increases protein synthesis. I don't get why everyone is talking about micro trauma and all that stuff, what you want is to train in such a way that maximizes protein synthesis compared to protein breakdown. Sure microtrauma can be a part of that, but the muscle protein synthesis is what actually makes the myofibrillar hypertrophy occur.
Then of course there is sarcoplasmic hypertrophy.
yeah, that is a good point. Here's the way I see it:
Protein synthesis deposits more protein filaments into the muscles and makes them grow, you can thus say it is the cause of hypertrophy. But what causes MPS to raise? That would be several different things like a raise in IGF, MGF, etc.. but what causes a raise in those factors? Well, that would be stuff like intracellular Ca2+, AMP, muscle load (through mechanotransduction). So really, muscle contraction causes muscles to grow. But then of course, you also need amino acids for substrates to MPS, energy levels are also involved in determining level of MPS. So you can't really say 1 thing as the cause of a higher muscle protein synthesis.. It's multidimensional
Protein synthesis deposits more protein filaments into the muscles and makes them grow, you can thus say it is the cause of hypertrophy. But what causes MPS to raise? That would be several different things like a raise in IGF, MGF, etc.. but what causes a raise in those factors? Well, that would be stuff like intracellular Ca2+, AMP, muscle load (through mechanotransduction). So really, muscle contraction causes muscles to grow. But then of course, you also need amino acids for substrates to MPS, energy levels are also involved in determining level of MPS. So you can't really say 1 thing as the cause of a higher muscle protein synthesis.. It's multidimensional