Muscle growth is the cellular process of increasing muscle size and strength. The three primary mechanisms that spur on muscle growth are mechanical tension, muscle damage and metabolic response. All of these processes require a disruption of the body’s normal homeostasis. The body is a complex organism and the ability to gain muscle is highly dependent on many factors including genes, nutrition, training and hormone levels.
Skeletal muscles connect to the bones via tendons and are responsible for movement. Bundles of muscle fibers called myocytes make up the muscles, and each myocyte contains myofibrils that allow the muscles to contract. The muscle fibers are surrounded by sarcoplasmic fluid, an energy resource that consists of adenosine triphosphate, glycogen and creatine phosphate. During exercise, more of this fluid moves to the muscles to provide energy, and this increase in the amount of fluid causes the muscles to appear larger (hypertrophy).
Visible changes in muscle appearance can be motivational for some people, but the physical benefits of gaining muscularity are much more than aesthetic. Muscle growth increases strength, endurance and overall health in both men and women, and it helps improve glycemic control, blood pressure and cholesterol levels. Muscles also burn more calories at rest than fat does, so adding muscle mass helps reduce excess weight.
The best way to build muscle is to lift weights that challenge the muscles to adapt and recover from each workout. Choosing exercises that target multiple muscle groups, such as the squat and bench press, is key. Getting adequate rest between workouts is also essential for recovery, so make sure to get at least eight hours of sleep per night.
It is important to be aware that it can take time for muscles to grow, and most people will not see visible changes for several weeks or months. This is because the bulk of the muscle growth is due to an adaptation that occurs at a cellular level.
For muscle growth to occur, the rate of muscle protein synthesis must exceed the rate of muscle protein breakdown. This requires a sufficient intake of protein from foods such as poultry, eggs, fish, lean meats, dairy products and Greek yogurt. Carbohydrates are also a necessary part of the diet, and these can be obtained from whole grains, fruits, vegetables and starchy legumes.
Muscle growth will be slowed by an insufficient supply of carbohydrates, protein and healthy fats. Protein is particularly important, as it is the building block of muscle. Aim to eat about 1 gram of protein per pound of body weight.
Many supplements and powders are available that claim to promote muscle growth, but the truth is that a good diet and effective training regimen will produce the best results. For the best gains, seek the advice of a qualified fitness trainer or exercise physiologist to ensure that you are performing each exercise correctly and targeting the appropriate muscles. Seeking the help of a professional can also save you time and money in the long run by keeping your workouts efficient and productive. Muskeltillväxt