While many magazines, TV shows, websites, and people are full of fitness advice, how reliable is it really? The fact is that scientists are still not able to detect 100% of the human body, but they believe they have a good understanding of how muscles work and grow. In this article, I will discuss the science of how muscles work and grow, as well as what they are made of.
Although the term clarifies the ideas of muscle biceps and pectorals, there are actually three different types of muscles.
1. Skeletal muscle: This is what we usually think of when we think of muscle. Anchored by tendons in bone, these types of muscles are used to affect skeletal movements such as locomotion and posture.
2. Smooth muscle: This type of muscle is found within the walls of organs and structures such as the esophagus, stomach, intestines, bronchi, uterus, urethra, bladder, blood vessels, and even skin (in which it controls the body Does) hair).
3. Heart muscle: The muscle found within the heart is the heart muscle, which is not under conscious control, but is similar to skeletal muscle.
For the sake of this article, I will discuss only the first type of muscle, the skeletal muscle, but you should know that there are not only one but three types of muscles.
The only logical place to start an article about muscle is with the beginning. So just how does muscle build up? Primarily, muscles are made up of thousands of muscle fibers, which come in two varieties, fast-twitch and slow twitch.
Both of these types of muscle fibers are made up of protein, which is why protein supplements can benefit muscle growth. Amino acids are the building blocks of proteins, which is why they play an essential role in muscle growth.
1. Slow-twitch muscle fibers:
Slow-twitch fibers shrink less powerfully and are related to endurance without going into too much detail. But since I know you want to know the details, here we go.
According to Wikipedia (a highly reliable source), slow-twitch, or type I, fibers (sometimes referred to as “rad”) have more mitochondria, store oxygen in myoglobin, relying on aerobic metabolism. Huh. Huh. Huh. Huh. Huh.
Are associated with volume ratios and endurance; These produce ATP slowly. Marathon runners have more type I fibers, usually through a combination of genetics and training.
2. Fast-twitch muscle fibers:
These fibers are very powerful but cannot contract for a long time. From Wikipedia: Fast-twitch, or type II, fibers (sometimes referred to as “white”) have fewer mitochondria, are capable of more potent (but less) contraction, metabolize ATP more quickly. . . . . . Is, it has a lower capillary to volume ratio and is more likely to accumulate lactic acid. Weightlifters and sprinters have more Type II fibers.
Okay, so just how do muscles function (contract)? The process is long and complicated, but it all starts with an electrical impulse sent from the brain. Once a muscle receives this signal, it knows to contract. But to understand how this contraction is possible, one must first understand the two structures inside the muscle, myosin and actin.
Myosin is a thick fiber made of protein, where actin is a thin fiber, which is also made of protein. During contraction, myosin thick filaments occupy actin thin filaments forming cross-bridges. Thicker fibers pull thinner fibers, reducing sarcomere.
In a muscle fiber, the signal for contraction is synchronized over the entire fiber so that all myofibrils simultaneously shorten the sarcomere. For more information about muscle contraction, please visit this great article.
Now that you have a basic understanding of muscle structure, we will move to the part that you all are waiting for: How do muscles grow? Okay, its simple: muscle overgrowth.
Muscle overgrowth is a scientific term for the development and growth of the size of muscle cells. Therefore, to get bigger and stronger, you have to trigger muscle overgrowth.
How is it done? With simple weight training, this is why bodybuilders are built and there are no people all day. But not all forms of muscle overgrowth are created equal. In fact, there are two distinct types of muscle development: sarcoplasmic hypertrophy and myofibrillar hypertrophy.
1. Sarcoplasmic hypertrophy:
non-contractile muscle cell fluid, increasing the amount of satire. Such overgrowth greatly increases muscle volume, but since satire cannot contract, it can.
fessional bodybuilders workout with high reps (10-15). The science behind sarcoplasmic hypertrophy also explains why bodybuilders are not the best athletes or the strongest people.
2. Myofibrillar Hypertrophy:
an enlargement of the muscle fiber as it gains more myofibrils, which contract and generate tension in the muscle. In sharp contrast to sarcoplasmic hypertrophy, this type of muscle growth leads to great increases in strength and moderate gains in size.
To cause this type of hypertrophy, one must lift heavy weights with limited reps. This type of hypertrophy greatly benefits athletes and powerlifters, as it actually increases strength and performance.
So you have a decision to make when you workout. Do you want to gain size, or do you want to gain strength? If you are an athlete or otherwise need strength and performance benefits from weight lifting, I highly recommend following a 5 sets of 3 repetitions philosophy instead of the most commonly practiced 3 sets of 8-12 repetitions.
But while each type of hypertrophy specializes in boosting either size or strength, both types will ultimately improve both your size and strength, just at different rates. So if you are just an average guy who likes to occasionally hit the gym, here’s what I recommend: mix it up. Some days you should lift the standard 3 × 8-12, but other days it would be beneficial to mix in the 5 × 3 for significantly faster strength gains.