Exercising for Muscle Growth

7th June 2019
If you want bigger muscles, knowing how muscles grow is useful information. We'll explain it in our post today.

Exercising is incredibly beneficial for us: it changes lifestyles, metabolism, prevents diseases and also impacts muscle development. In our post today, we’ll fill you in on how exercise influences muscle growth.

Everyone has muscles though they might be more noticeable in some more than others. With exercise, muscle tissue usually starts to grow and become stronger; it’s the body’s normal response to physical activity.

Muscle growth

When a person starts exercising, his or her body goes through an adaption phase where it acquires the conditions to move, contract, lift and other actions. Factors such as diet and rest also play an important role in how the body adapts to exercise.

There are many kinds of sports, workout routines, training plans that exercise muscle in different ways. These types of physical activity clearly show the different responses of muscle growth or hypertrophy:

1. Muscle growth: tension

For muscle growth, you should use more tension than your body and muscle fibers are used to. You can increase tension by doing exercises that contract your muscles.

The most efficient way of generating muscle tension is lifting weights. However, you can also find other workouts that generate muscle tension without weights such as calisthenics, suspension exercises, and more.

build muscle suspension

2. Tearing muscle fiber for muscle growth

When you exercise, your muscles work hard and cause small damages in their tissues; there are known as “micro-tears.” Your body repairs the tears and reconstructs the damaged muscle tissue. During the processes, the muscle tissues usually become bigger.

You should be cautious and responsible in your muscle endeavors as exposing your muscles to constant tearing has its risks. Overworking them can lead to soreness or even serious tears.

You should also rest sufficiently to ensure tissue reparation. Failing to do so will render your workouts useless. Resting the amount your body needs to carry out its regular processes is extremely important.

3. Metabolic stress

With one of its characteristics being a burning muscle sensation, metabolic stress is easy to identify. If you’ve ever worked out intensely and noticed your muscles feeling hot (as if they were on fire), it’s metabolic stress.

Metabolic stress happens through anaerobic glycolysis, which degrades glucose and results in metabolites like lactic acid or lactate. Different factors lead to metabolic stress:

  • Hypoxia: by minimizing oxygen supplies, you can increase athletic performance through the blood flow of the muscle you’re working out. You can actually find masks that are designed for hypoxia; you should make sure you use them appropriately.
  • Building metabolites: glycolytic anaerobic energy creates a hormonal response that builds metabolism, which spurs on hypertrophy.
  • Swelling cells: the cells around the muscle increase in size, which contributes to muscle growth without having to increase the size of muscle tissue cells.

Everything takes time

Muscles don’t grow overnight. They need to undergo different processes to grow progressively. Here are some points you’ll need to know if you want to build your muscles:

  • Consistency: if you want your muscles to grow, they need regular training. An inconsistent workout schedule will only delay the process.
build muscle consistency

  • Proper execution: you should follow through your exercises correctly. Wasting your efforts in erroneous repetitions won’t only hinder hypertrophy, but it could also lead to injuries.
  • Balanced diet: consuming proteins, vitamins and minerals are vital for muscles to deliver during workouts and to get bigger as well.
  • Rest: rest is fundamental for recovering your muscle fibers. Rest is sacred and can’t be missing.

Building muscles is a journey that’s full of hard work and special care. But the visual and health benefits are phenomenal. So let’s get to work!