- 1. Muscles Need Overload – Lift Heavy, Low Reps
- 2. Compound Exercises and Intensity
- 3. Know your Growth Factors
- 4. Muscles Need Nutrition
- 5. Muscles need Repair and Recovery
2. Compound Exercises and Intensity
Much more weight is lifted when using compound exercises, rather than using isolation movements. More weight is essentially more overload, and this equates to more muscle growth. A compound exercise is a movement that involves many major muscle groups. It involves a primary muscle group and one or more secondary muscles. A BARBELL SQUAT is an example of a compound exercise.
The quadriceps are the primary muscles, and the secondary muscles are the gluteus and hamstring muscles.
Some people prefer to do isolation exercises, but they won’t stand to gain much. Isolation movements limit overload. They are not suitable for increasing the size of the muscle.
If muscle hypertrophy is the ultimate goal lifting heavy weight is the best stimulus for muscle growth. Every time you go train, you must be going for greater overload.
Think big, lift big, be big.
The muscles remember your last workout. The micro-tears are evident of that. When you finish off, a workout with a heavy set is sure to remember when it comes time to exercise again. The muscles have retained the memory of this heavy set and will have adapted. Never decrease the weight on your last set. This will be detrimental to your muscle building goals. Muscle memory is an important physiological phenomenon. Use it to your advantage and you will gain the muscle size and strength you desire.
Using high energy and power in your workouts is what will maximise benefits. Lifting heavy is going to be hard work. It is hard work pushing for overload. You can’t go through the motions using momentum to get the weights lifted. Slow controlled movements are critical and will require your focus and intensity. Though it may seem harder, it is surely doing the work in the muscles. This way you get to use your time effectively, getting the job done like a champ. Even if you increase the weight, if you are not extending your muscles with control and intensity, you are not going to get maximum results. You must push through the pain and think gains.
Intensity comes from your motivation. Whatever it may be, figure it out and you will find that source inside you that doesn’t quit, that has to win no matter what. Your mental intensity will generate the physiological effects.
When you lift with high intensity, muscle protein accumulates. The repair will begin once the rate of protein synthesis increases. The rate of protein synthesis will depend on how fast amino acids are getting into the muscle cells. Intensity and duration of the mechanical tension will directly influence the speed amino acids are transported into muscle cells.
Protein synthesis is the basis for building muscle and can be increased by training with high intensity.
4. Muscles need Nutrition
What happens during muscle hypertrophy:
- After an intense workout, there is trauma to the muscle fibres, referred to as muscle damage. This disruption of muscle cell organelles triggers the satellite cells, which are located on the outside of the muscle fibres to proliferate to the injury.
- Neutrophils and macrophages enter the injured muscle.
- Cytokines are released to attract an increase in white blood cells and satellite cells to the area.
- Satellite cells have one single nucleus acting as the control centre, which regulates gene expression.
- Muscle tissue damage triggers satellite cells to replicate and differentiate into mature muscle cells.
- Satellite cells fuse to existing fibres, becoming new muscle protein strands.
- The muscle cellsâ€™ myofibrils will increase in thickness and number.
- Satellite cells must become part of the cell cycle. Their job is to copy the originating molecular pathways of our first muscle fibres during initial cell formation.
- Signalling pathways ultimately control the activation and expansion of satellite cells.
- Some satellite cells will become the source of new nuclei to growing muscle fibre.
- Having access to additional cores, the muscle can synthesise more proteins, make more contractile myofilaments known as actin and myosin.
- Bigger, Leaner, Stronger â€“ Waterbury Publishers Inc â€“ Michael Matthews
- Br J Pharmacol. 2008 Jun; 154(3): 557â€“568.Â Published online 2008 May 26. doi:Â 10.1038/bjp.2008.153