Why do some people look like “bulls” and others like “skinny deers” while being equally engaged in the gym? In order to influence the process of muscle growth, you must know the physiology, organize the training process, and rest correctly.

A Bit of Physiology

Muscles are composed of slowly and rapidly contracting fibers. Muscles do not grow directly while training, but rather after it:

1. During training, the muscles are injured, tensed, and partially torn;

2. After the workout, the recovery process occurs, and it is in this process of recovery that muscle growth is observed;

3. Healthy cells replace the destroyed ones, and in an increased amount.

In the process of training in the gym, a person trains skeleton muscles, consisting of myofibrils and sarcomeres. Together they form muscle fiber. 

A person has 650 skeletal muscles. ALL of them can actually grow.

They shrink when a command comes from motor neurons. Through nerve impulses, motor neurons “tell” the muscles to contract. The better this relationship is established, the more active is the contraction of muscle fibers.

The physical strength of a person depends not on the volume and mass of muscles, but on the body’s ability to stimulate motor neurons and better compress muscle fibers.

The Mechanism of Muscle Growth

During active exercises, the number of nerve impulses that cause muscle contraction increases. Thus, muscle tissue becomes harder, although it does not necessarily change in size in the first stages. It takes months of training for the cells to grow.

Stimulation and recovery are two inextricably linked mechanisms of muscle growth. Stimulation occurs in the process of training in the gym due to muscle contraction and tension, which causes microscopic ruptures of muscle fibers. 

After causing a ton of microtraumas on the muscles, it is necessary to have a proper rest. During the recovery period, new cells grow, and, consequently, the muscles themselves grow.

What is Muscle Hypertrophy?

A gradual increase in muscle mass is observed as a result of regular physical exercise. This is called muscle hypertrophy. An increase in muscle size requires special conditions and occurs if a person regularly increases the load, crossing the barrier to which the body has already adapted.

There are different types of hypertrophy:

• Myofibrillar — when muscle tissue is compacted due to the density of myofibrils. The person gets increased strength in the arms and legs, as well as improved endurance. But the size of the muscle tissue itself remains the same;

• Sarcoplasmic — when the cells themselves increase in cross-section, but their strength does not grow; it remains the same. Although endurance still increases. Due to this, it becomes possible to work out for more extended periods of time without getting tired.

Anabolic steroids (both injectable and oral) help in creating hypertrophy, but they will be useless without special nutrition, as well as proper training and recovery. 

Note: All muscles of the body, especially the chest and ABS, look much more beautiful with sarcoplasmic hypertrophy, which is exactly the type of hypertrophy most bodybuilders seek. 

What Makes Muscles Grow?

In order for muscles to grow, it is necessary to increase the number of myofibrils in muscle fibers. Muscle growth is impossible without special amino acids that affect the formation of myofibrils. Amino acids, in turn, are obtained with proteins of animal origin, and act as a building material for muscles. 

So, the first condition for their growth is a diet rich in proteins, since proteins are what makes muscles grow. This does not mean that you need to eat more than usual or increase the number of calories. You need to eat in the same familiar volume.

The ratio of proteins, fats, and carbohydrates should be optimal: 30 \ 10 \ 60.

The muscle growth rate is largely genetic. However, one can intervene in nature. Muscle growth potential is influenced by factors such as:

• Thickness of transverse muscle fibers;

• Type of fibers (slow or fast);

• The number of muscle fibers;

• Amount of fluid that is in the muscles;

• Amount of sarcoplasm present;

• Number of blood vessels in the muscles.

You cannot influence what a person has already been born with. It’s all, partly, genetics.

But it’s quite possible to correct and improve the potential laid by nature. In this case, you must take into account the type of body structure.

There are three body types:

• Endomorphs (short limbs and a wide body);

• Mesomorphs (body parameters are relatively in harmony);

• Ectomorphs (thin people who find it hard to build muscle).

Nutrition and training shall be picked separately for each individual body type.

Why the Rest Period Between Workouts is Crucial

The mere use of meat and other proteins is not enough if there is no properly organized routine for training and relaxation. The periods of work and rest should be competently alternated. 

Training is a determining factor for muscle growth and triggering hypertrophy. When the body feels that it lacks the physical potential to complete the task, it resorts to hypertrophy.

Training solves several problems at once: aside from contributing to the growth of muscle tissue, they also help to get taller if a person is not yet 25 years old. In a year, a person can grow by 5-6 centimeters. In addition, training helps start the mechanism of the formation of amino acids — essential constituents of proteins.

Without going into complicated medical terms, you just need to understand that after training, it is extremely important to fully rest. And even during the training itself, you need to do 1-5 minute pauses. The optimal rest period between active workouts is about 24 hours.

Note: following expert advice is, of course, pretty smart, but do not ignore your own intuition: the body itself will tell you when to add rest and when to workout again.

The fact is that for muscle growth, the body needs to overcome physical fatigue. If there is not enough time between workouts to recover, then fatigue will build up, and muscle growth will stop.

The Effect of Sex Hormones

Do muscles grow due to extra hormone production? Of course. 

During training, testosterone levels increase, and it stimulates a reaction of growth hormone. This process begins at the moment when the person is no longer able to lift the weight or push up, and it is called muscle failure. This condition causes an additional portion of hormones to be produced. 

And if you’re not happy with the speed your natural Testosterone builds muscles at, there’s always a whole ton of injectable versions of it: Enanthate Propionate, and Cypionate. 

The Effect of Amino Acids

Amino acids are part of protein compounds, and without them, muscle growth cannot be achieved. 

Your body has 22 types of amino acids. Four of them our body produces by itself, and eight more come with food.

The list of essential amino acids consists of:

• Leucine — protects muscles from destruction;

• Isoleucine — increases muscle endurance and contributes to their rapid recovery after microtrauma;

• Valine — affects the speed of muscle tissue construction;

• Methionine — an important amino acid for muscle growth and the synthesis of creatine and adrenaline.

Most of the essential amino acids are found in plant and animal products, namely — in proteins.

The Required Conditions for Muscle Growth

In order for the body to acquire the long-awaited shape, it is necessary to create the following conditions:

1. Repetitions of basic movements, such as squatting with a barbell, bench press, and deadlift;

2. Food is recommended to be made fractional and frequent — at least six times per day;

3. Diet should consist primarily of proteins. You will also need vitamins, minerals, and mineral water;

4. You need to sleep enough. It is during sleep that the muscles are completely relaxed, and this is extremely important for their growth.

Another critical point is the connection of muscle growth with the central nervous system. To start the process of muscle growth, it is necessary to influence your mind with firm beliefs, self-hypnosis, and a great desire to achieve the goal.

In addition, it is also important to create stressful conditions for the central nervous system in the form of an additional intensity during training, increasing the time for exercises, and changing the workout plan.

Conclusion

The goal of forming a beautiful muscular body may be very well achievable with the help of a harmonious combination of a special diet, proper exercises, and good rest. If all four conditions are met and maintained correctly, then the muscles will certainly grow. 

It’s not rocket science: your body is incredibly complex, of course, but the core principles are pretty intuitive.