Typically when muscles continually have to deal with greater weights or resistances, they increase in size, a process referred to as muscle hypertrophy. Muscle hypertrophy happens when muscle fibres sustain injury or damage. Typically, the body repairs the injured fibres through fusing, which increases the size and mass of the muscle. Specific hormones such as the human growth hormone, the insulin growth factor and testosterone also play vital roles in the growth and repair of muscles. These hormones work in various ways, including by:
- Inhibiting protein breakdown
- Improving the body’s processing of proteins
- Activating a type of stem cells known as satellite cells that aid in muscle developments
- Enhancing tissue growth
- Stimulating anabolic hormones that promote the synthesis of proteins and growth of muscles
As we seek to build our muscles, it is important to watch our diets. We should eat foods that will replenish our muscles. Proteins are specifically important. You can also buy protein supplements. Visit BritainReviews to look at protein supplements UK stores reviews. Avoid the negatively reviewed stores, and this way, you will get a reliable store to source your supplements. This article focuses on helping the reader to build his or her muscles.
Increase the frequency of your training
It has been proven that the frequency of training is an important factor when it comes to muscle building. Typically frequency refers to how regularly we train. The more we train our muscles, the more their growth potential increases. We, however, need to be careful on how to go about increasing the frequency of training as it can be harmful. For example, do not just move from doing one leg workout per week abruptly to four in a week. Instead, increase the frequency gradually.
Switch to compound lifts
These are the most effective, easy and efficient ways of building muscles. Normally, compound lifts involve multi-joint movements as contrasting to single joining movement. For instance, a squat qualifies as a compound lift while, on the other hand, the seated leg extension is a single-joint movement. Compound exercises usually involve additional muscle fibres than just the targeted muscle group and tend to involve the whole body rather than just a single group of muscles. A good example is the squat leg extension: In this compound exercise, when one squats, the hamstrings, quads, glutes, back, core, and even the calves work to complete the movement. When one only performs a leg extension, it’s only the quads that are involved in ensuring that movement is complete. From this comparison can see that compound lifts provide much potential for the growth of muscles.
Ensure that you get enough sleep
Regardless of how heavy the weights you lift are, how much protein you consume, and how hard you exercise, your muscle-building efforts will not yield the best results if you have chronic sleep deprivation. In fact, workout will seem to get more complicated, which might make you lose motivation. Sleep is a critical component when it comes to muscle recovery. It has been proven that it is during our sleep that the process of muscle repair takes place. Sleep impacts important hormones such as insulin growth factor, the human growth hormone, and cortisol, all of which play a part in muscle growth and maintenance.
Lift heavier weights
By lifting heavy weights, the fibres of our muscles tend to wear and tear, thus prompting protein synthesis by muscles. However, it is essential that one is careful and understand that the term ” heavy “should be relative when used with weights. Engage with your trainer to determine the appropriate weight for your body size.
lways prioritize your recovery
It is essential to ensure that you’ve got time for workout recovery. If you are constantly engaging your muscles without offering them a chance to rebuild and rest, they will not grow, and you may end up developing overtraining syndrome symptoms. Always ensure you prioritize your recovery.
Take lots of protein
The main function of protein in your diet is to repair cells, including cells damaged during weight lifting. The supplementation of proteins helps increase the process that builds and repairs our muscles. Generally, to assist in the growth of muscles, it is recommended that we take about 2 to 3 grams of protein per kg of body weight.
In conclusion, it is the dream of many to build their muscles. It is, however, important to ensure that you build your muscles without harming them. This article has offered safe ways that you can build your muscles.