Learn scientifically how to exercise, eat, and recover if you go to the gym regularly. Today, thanks to the Internet, you can get a lot of information about the training. However, information is often very contradictory and athletes have to use trial and error to find the method that will be most effective for them. Within the framework of this article, you will be able to get acquainted with the scientific foundations of bodybuilding and make the right choice.
Muscle structure
Muscle tissue is made of elongated cells called fibers. Scientists suggest that it is not possible to change the number of fibers, although there is information that their number may increase by 5%. An increase in muscle mass is an increase in the number of fiber organelles and is called hyperplasia.
All fibers can be classified according to their rate of contraction into the following types:
- Slow.
- Fast.
And according to the method of ATP synthesis for:
- Oxidizing.
- Glycolytic.
The number of slow and fast fibers is determined by human genetics and cannot be changed. But the ratio of glycolytic and oxidative fibers can vary depending on training.
What is needed for muscle growth?
We have already said that hyperplasia (growth of muscle tissue) consists in an increase in the number of various organelles, for example, mitochondria, myofibrils, ribosomes, etc. In addition, the number of capillaries through which blood enters the tissue also increases. Since with an increase in the number of myofibrils, all other organelles also grow, it is possible to focus on the growth of myofibrils.
There are four main factors that influence muscle growth. The first of these is hormones. To activate the growth processes of myofibrils, hormone molecules must penetrate into the cells. The main anabolic hormones are growth hormone and testosterone.
In order for the body to begin to actively synthesize growth hormone, it is necessary to induce stress, which is achieved through training with large weights to failure. Also, under the influence of stressful situations, the body begins to produce a large amount of other hormones, including testosterone. Also, steroids are used by athletes to increase the concentration of the male hormone. However, in this case, failure training is no longer as relevant as with natural training. The second factor affecting muscle growth is hydrogen ions. This substance is synthesized during the consumption of ATP. Hydrogen ions make it easier for hormone molecules to pass through cell membranes.
Amino acid compounds are the building blocks for the creation of new myofibrils. Also, creatine is important for muscle growth, about which a lot has already been said and you are probably well familiar with this substance.
How to train glycolytic muscle fibers?
When training glycolytic fibers, it is necessary to work in a dynamic mode, performing from 6 to 12 repetitions. This allows the muscles to be under load long enough to activate growth factors. When choosing a working weight, you should focus on the number of repetitions. It is important that you achieve muscle failure within a given rep range. Most often, 70 to 80% of the maximum weight is sufficient for this.
The most interesting question when training glycolytic fibers is the question of rest time between sets. After the approach, 60 seconds are enough to replenish creatine phosphate stores. However, it should be remembered that the concentration of hydrogen ions also increases during exercise. To avoid excessive acidification of muscle tissue when working on small muscle groups, you should rest for about five minutes, and for large training - 10 minutes.
All sets should be performed to failure and their number should be in the range of 4-9. Also note that each muscle group should train once a week.
How to train oxidative muscle fibers?
In this case, you need to work in static-dynamic mode. In other words, you need to pause at the maximum point of amplitude when performing a movement. Also, the amplitude should not be large so that the muscles are always under load.
To achieve failure, it is necessary to maintain the muscles under load for 30 to 40 seconds. Since a large number of mitochondria are located in fibers of this type, it is necessary to prevent the access of oxygen to them for tissue acidification. This can be achieved by clamping the capillaries, which happens with constant muscle tension.
Use light weights when training oxidative fibers. The number of approaches is from 4 to 9, and the pause between them is 5-10 minutes.
From a scientific point of view, learn about muscle mass and its growth from this video:
