The Science Behind Muscle Building

The Science Behind Muscle Building

Dr.Neeraj Mehta profile Authored by Dr.Neeraj Mehta on 26 Mar 2016 - 10:15.

body-muscles

After a strenuous workout session, it takes time to have its effect on you. Surprised? The real effect of the workout starts taking place once the session is over. Is your question “What about the “muscle pump” you get while working out?”  The so called muscle pump usually goes away the following morning!

During the type of exercises which require muscle participation such as weight training, body weight training, functional training, high intensity cardio, strength asana etc. your muscle fibers get damaged. The amount of damage is equivalent to the amount of intensity of the workout. As a result of the damage your muscles put on a kind of swelling which is famously termed as “muscle pump”. Once the recovery period starts, this swelling gets relieved and the acquired “pump” disappears.

So, how does one build the muscles?

After the session, your damaged muscles will demand recovery which happens through a process of protein synthesis, during which, damaged muscle fibers are rebound and repair with the help of protein. The newly built muscle fibers are now more strong and more concentrated than before. This process of muscle recovery can go on from 4 hours up to 48 hours depending upon the existing damage.

There are many factors which has a strong influence on the process of protein synthesis. Having a clear understanding about this, helps you to speed up the recovery process.

  • Exercise:

The type of muscles your body will be building as a result of protein synthesis, majorly depends upon the type of training you are doing. There are two types muscle building:

  1. Hypertrophy: This term is referred to the muscle size. If you want to bulk up your muscles, your aim should be to build volume in the existing muscle fibers in your body. This can be achieved through heavy weight and low reps training.
  2. Hyperplasia: This term is referred to the muscle definition, which reflects once the number of muscle fibers increase. This can be achieved through light to moderate weight training with high reps.
  • Nutrition:

After the right technique of exercising, the next thing you need to observe is your protein intake. As you know “protein” sits on a very special throne in the world of exercising, as it is your muscle’s food. Your muscles grow fast when the process of protein synthesis is greater than the existing muscle damage. To achieve this, you should maintain  protein intake. The thumb rule is to eat 1 gram of protein per pound of your body weight. But, it is not just protein that you need to take into account, its the overall balanced diet. Your diet should be a balanced combination of carbs, protein and fat.

  • Rest

Remember muscles don’t grow when you are working out; muscles grow when you are resting. Adequate rest is extremely important for protein synthesis to take place. Consider a good night sleep of 8 hours as the best period of recovery phase. During which blood flow increases in the muscles and soreness heals.

  • Reduce muscle tension

If some day after your workout you are feeling extremely sore, then try some stretching routines to release tension from the muscle. Keep the joints in motion to let the blood flow freely. You can even use a muscle foam roller to give your muscles a massage and to release the knotting, if any. This exercise on your rest day will keep your joints and muscles well lubricated and hydrated.

  • Stay hydrated

Water ranks even higher than protein when it comes to muscle recovery. As you know, that 80% of your muscles are made of water. Apart from that, water is also the best energy booster. It regulates each and every function in our body. Never ever let your body, dehydrate. Drink plenty of water to help your body have a quality protein synthesis, goot nutrition absorption and a faster recovery.

 

 

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