Weightlifting Exercises for Increasing Muscle Size
- Saturday, August 22, 2009, 2:02
- Bodybuilding, Muscle Recovery
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Muscle size increases have something to do with genetic potential, hypertrophy, and hyperplasia. The muscle fibers you are born with are the same fibers that grow.
Strands of protein within the fiber increase in size to larger fibers. This process is called hypertrophy.
Another theory of muscle growth is called hyperplasia where the muscle fiber splits and forms different fibers. The splitting of the fibers is what increases muscle size. Some people have an easier time growing fibers because they were born with more fibers. Anyone however can grow larger muscles with training, diet, and rest.
Fast twitch muscle fibers increase in size quickly after workouts and adequate rest periods. These are the muscle fibers that are active in weight training. If you want bigger muscles, you need to do resistance training to spark hypertrophy
Smaller muscle groups are stimulated better with smaller weight and more repetitions. You need to train to get bigger and stronger to gain muscle. Increasing weights with 6 to 12 reps will help build larger muscle.
To build muscle you must stress the muscle with resistance (weights). If your muscles do not get enough time to recover and rest they will not grow. Protein synthesis begins anywhere from two to four hours after you workout and takes 24 hours to complete. If you stress the muscles before the resting period is complete, you will break down the muscle fibers before they have a chance to grow.
Of course your muscles will not grow without the proper diet. Bodybuilders need more calories to gain muscle. They usually break down there diet into 40 percent protein, 40 percent carbohydrates, and 20 percent fat. Bodybuilders should eat six meals a day instead of three. This keeps their energy up and metabolism burning.
With a proper weight-training program, adequate rest, and proper diet you can get the muscular body you desire. This takes planning and persistence. Vary your diet with healthy foods so you do not get bored. Eat mono-saturated fats, the “good fat’ that comes from walnuts, sunflower seeds, flaxseed oil, olives, olive oil, and sunflower oil.
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