Training to increase muscle volume will be effective only if the structural features of muscle fibers are taken into account. And they are known to be fast and slow. What is the difference between them? Which approach should you use? How to get the best results? The answers are in our article.
How to train slow fibers correctly
If fast muscle fibers grow at a high rate, then slow ones need to be developed for a long time. Muscle growth is a complex process with many factors to consider. So how do you start muscle growth? First you need to understand how the body generally functions. Any processes that occur in the human body are controlled by DNA - the custodians of genetic information. It is the DNA molecule that dictates to the cells which proteins to make.
And proteins are catalysts, enzymes, and transport molecules. It is on them that all biochemical processes, growth and development are tied. What kind of protein will be produced depends on hormonal levels and heredity. How exactly does this process take place?
The structure of the protein is recorded in the DNA. DNA is found in cells in the form of chromatin or chromosomes, depending on the stage of cell development. For hormones to trigger the synthesis of a new protein, hydrogen ions are required. These molecules are involved in all chemical processes.
Where do hydrogen ions come from? During the exercise, there is a burning sensation in the muscles. All athletes know that this is the accumulation of lactic acid, which is formed during the nutrition of muscle fibers. When you contract, glycogen enters the muscles (this is a substance that is a storage carbohydrate). Glycogen is broken down into lactic acid and ATP (high energy molecule) molecules. And lactic acid, in turn, is split into hydrogen ions and lactate.
As a result, all the necessary conditions for the biosynthesis of proteins are created. That is, from the point of view of biochemistry, any training, no matter what it is aimed at, leads to the synthesis of proteins due to the accumulation of hydrogen ions.
That is why it is worth mentioning separately this type of training as pumping. Its popularity is based on its high efficiency. For a long time, sports doctors could not explain why pumping leads to muscle growth, because this is a fairly easy workout with moderate load. This means that fast muscle fibers will not develop. The answer is simple - the volume increased due to slow muscle fibers.
The most effective way to load muscles and induce the growth of slow muscle fibers is through pumping. Training is aimed at maximizing reps, causing muscle oxidation and, as a result, a rapid build-up of hydrogen ions. It is also important that during training, athletes prefer moderate loads and an average speed of exercise. There are no conditions for the growth of fast fibers, the main load falls on the slow ones, since light weights are used and there are many approaches. The effectiveness of pumping is also due to the difficult outflow of blood.
Since the training is light and takes a long time, the athlete's vessels are pinched. As a result, hydrogen ions accumulate, but do not enter the blood. They accumulate in the same fibers in which they were formed and cause the growth of slow muscle fibers.
Conditions for the accelerated growth of slow fibers
What is needed for slow fiber hypertrophy:
- Acidification (repetition of the exercise until it burns).
- Compression of blood vessels (that is, constant tension during exercise).
- Light load (it is important not to train fast muscle fibers and slow ones at the same time).
- Average speed.
Exercise rules:
- A 30% weight reduction of that used for fast fiber training.
- Working with an incomplete amplitude (necessary to create a constant tension and obstruct the outflow of blood).
- Slow repetitions. This point is especially difficult for those who are used to working with explosive strength. Exercises should be performed without jerking at a constant pace.
- Exercise until it burns. It must be repeated until a refusal occurs. Then the maximum amount of lactic acid will appear in the muscles.
Conditions for hypertrophy of slow muscle fibers:
- Stress. Primarily, the growth of slow muscle fibers causes stress, which leads to increased production of hormones. That is, protein synthesis and muscle growth begins only when training is carried out to failure, and the muscles begin to break down. As a result, the recovery process is activated and the volume increases.
- Hormonal background. Creating the right concentration of anabolic hormones requires the right training regimen.
- Hydrogen ions. To obtain them, it is required, firstly, to ensure that fast muscle fibers are not subjected to stress, and secondly, to perform exercises until it burns.
- Creatine phosphate. This is a substance that is required to obtain information from the DNA molecule, and, therefore, for the synthesis of proteins. Supplements are recommended as it is difficult to naturally increase creatine phosphate levels.
- Amino acids - the molecules from which proteins are built. The amino acids you need can be obtained from a balanced diet. You don't need to use protein supplements to do this.
- Eating carbohydrates during training.
The growth of slow muscle fibers is a long process, but the result will delight any bodybuilder. All fibers, both fast and slow, must be trained in the system, then the development of the body will go harmoniously, and the volume of muscles will become even more impressive.
Video about training slow muscle fibers:
