How To Develop Muscle

How To Develop Muscle

Growth of muscle can not occur without first exercising the muscle fibers, the main component of muscle tissue. Hypertrophy is the term used to describe an increase in muscle mass, which occurs when the body repairs muscle fibers. Weight lifting, endurance training and long distance running are among the stress factors that initiate the exercise cycle and bodybuilding. Building or repairing muscle tissue involves the interaction between cells, proteins, the immune system, growth factors, hormones, nutrition, rest and sleep. According to the University of California, San Diego, hypertrophy is not an immediate process, but can take up to two months to start.

Identify your goal

Define your goal. Bodybuilding involves muscle development in specific areas of the body. Powerlifting involves the development of muscle size and strength. If your goal is to play sports, it is necessary to develop different levels of muscular endurance, as well as strength, depending on the sport of your choice.

Professional advice

Build muscle faster, seeking the advice and guidance of a professional coach to choose training routines specifically geared towards achieving your goals. Choose a training program and perform your routines with persistence, patience and dedication. Working with a professional coach not only avoids wasting time with unproductive routines, but also reduces muscle injuries from the possible incorrect execution of a routine.

Exercise muscle fibers

Perform your selected routines to exercise muscle fibers and activate cytokine secretion. Cytokines are proteins that work with the immune system to repair damaged tissue. The cytokines activate the satellite cells that are on the outer surface of each muscle fiber. Satellite cells multiply, travel to the place where repair is needed, and increase muscle mass by joining muscle fibers, according to the University of California, San Diego.

Rest to avoid muscle injuries

Avoid muscle injuries by resting between workouts, to give your muscles time to recover and repair themselves. The amount of rest needed can be determined based on the intensity of the training. Working each muscle group twice a week usually allows enough rest between workouts for the body to increase muscle mass.

Nutrition

Eat after training to replenish energy and fluids exhausted from exercise.Exercising burns calories and uses nutrients needed to repair tissues. Two vital nutrients that must be replaced are carbohydrates, which provide energy for muscle contractions, and proteins, needed to repair and rebuild muscle tissue.

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