Before starting training, you need to arm yourself with a sufficient amount of knowledge so that your muscle mass grows and pleases with the result, of course, without harm to health. Everything you need to know about muscle growth is in this article. The content of the article:
- Muscle growth theory
- How muscle growth occurs
- The effect of training loads
- How to build muscle quickly
Muscle growth theory
Our body can be compared to the most ardent conservative who tries to avoid changes by any means. The body wants to be in one constant state, striving for rest. This phenomenon is called "homeostasis". This balance, in other words, occurs due to the conservation of energy by the body so that our existence has the maximum effect of economy and consistency.
But to create balance, it is not enough just one scale on which our body rests. And then what about the second? The answer is simple - the external environment. These two bowls constantly interact with each other to achieve the necessary balance. But if changes occur in the external environment, the internal one will also be subject to cataclysms and changes. And all this is due to the loss of balance.
But if such changes occur repeatedly, then the internal environment will be forced to adapt to maintain consistency. This is clearly seen in the example with the sun: for the first time a person burns out of habit, but if the procedure is repeated for a certain time, the body begins to adapt and melanin is produced. That is, your body goes through the process of Adaptation - the adaptation of the internal environment to changes in the external one. This is how balance is maintained and addiction sets in.
But how does all this relate to muscle growth? You will be surprised, but the connection between these processes is very easy to grasp. When you exercise, you begin to grossly disturb the balance between the body and the external environment. As soon as the barbell is in the hands, and actions begin to take place, muscle cells succumb to destruction, and many internal systems are influenced. Thus, the body feels terrible stress, and the rest is already disturbed. With regular repetition of these activities, your body will have no choice but to adapt by building muscle mass.
How does muscle growth happen?
If we already know what muscle growth is, then we do not yet have additional information about the course of this process. Without this knowledge, you will not understand how to quickly build muscle at home.
At first, all the data is in the middle, that is, our muscle is in homeostasis, or in equilibrium with the external environment. But as soon as you decide to work out, thereby causing indignation from the body - this is how it responds to the destruction of muscle cells. At the end of your workout, you relax while your body tries to heal the muscles and repair other injuries. Time passes, and the biceps regains its original size. But the body begins to think about the possibility of repetition of stress, so it makes a reserve, or supercompensation, as a safety net, in order to be ready for such changes in the external environment. Thanks to this, the biceps begins to increase.
You need to understand that this process is a very important point, because a significant part of the effectiveness of your physical activity is based on it. Without understanding this process, there can be no question of success and sustainability. According to most experts, muscle growth is based on two main secrets - supercompensation and load progression. The first is as follows: recovery after cell destruction is not carried out to the initial level. In fact, the numbers are getting a little higher. This is growth itself.
The effect of training loads
You need to understand that supercompensation will not last forever. Without further stress, the body will begin to return to its original parameters. To avoid regression, it is necessary to create a progression of loads precisely during supercompensation. For this, we take into account two factors. To begin with, train precisely during the appearance of the result from supercompensation, and not after a month. And one more thing: subsequent workouts should include more load (stress), because your body has become stronger. All subsequent workouts should be planned for the supercompensation phase.
If muscle training begins before supercompensation, then you will have to forget about using progression - after all, you will not be able to reach the peak of your strength. It is also bad to train very often - this is fraught with interruption of the recovery stage before growth begins. In this case, expect a negative effect. Instead of increasing muscle mass, significant overtraining will occur, and growth itself will stop.
Rare training sessions are even worse. You will be marking time in one place for a large amount of time. This is due to the fact that training will begin to fall at a time when the body returns to its original level. In this case, the progression of loads becomes impossible, and without it, you will not see muscle growth. It turns out that the strength for training is expended, and the effect is absent.
How to build muscle quickly
There is nothing difficult here, it is enough to adhere to a few rules. Your muscles will need a regular increase in stress. It should be larger than in the previous workout. This will give you adaptation, that is, regular growth. The rate of increase in muscle mass will directly depend on the increase in stress.
But you shouldn't take everything literally. After all, the body will begin to get used to stress, and this will lead to the cessation of growth. And the time will come for the so-called plateau, or stagnation. Of course, for beginners who show results from any program, this is little familiar. But for athletes who have been training for more than one year, this phenomenon is not new. A lot of questions immediately arise, and the time comes to search for the necessary information. Someone studies books, reads articles, and someone starts looking for funds in an online store of anabolic steroids.
Remember that the main goal is to increase the load. Forget about biceps and their height. Direct all your attention to the bar and its weight, which should increase. There is no limit to the options here. Increasing the number of negative reps can help you. You can also reduce the number of reps altogether to increase weight. There are many techniques, and they are all very diverse.
Detraining
This is probably the best way. Significantly reduce the training load, or remove it for a while to create a weakening effect. Of course, for many it will seem wild, and will cause a lot of indignation and doubt. But the fact remains: such a system works, it is effective and is based on solid scientific rationale. But even the most inveterate opponents of this method will not be able to refute its effectiveness.
With light exercise, muscles begin to weaken and show less adaptation to stress. The same can be said about the case with a complete absence of loads. You rest and do not overstrain in vain. And after returning to training, your working weight will become more stressful for the body. As a result, the muscles begin to adapt to stress and grow. Without interrupting or reducing the working weight, your body ceases to show effective results, and it is simply impossible to endlessly increase the load.
Distribution of physical activity
You don't need to train like a stubborn ram at all. All the same, it really won't bring anything. It is necessary to observe a certain periodization, creating the effect of wave loads. It turns out that during your peak you need to train hard and take an additional two steps forward. But for the recession, plan a lighter version of training, and take a step back, that is, achieve detraining.
In such a periodization, there are no special restrictions, different sizes and shapes are accepted here. This can be an alternation of weeks - seven hard and seven easy days. It is possible to alternate by months - one after two. But there should be more heavy ones. It is important just to understand the idea itself and understand its essence. Then the application of this knowledge in practice will not be difficult, and will give excellent results.
Note that the program works one hundred percent. Do not be surprised, but in order to take a step forward, you need to step back twice. The main thing is to prepare your psyche for this, and after that everything will become much easier.
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