Understanding muscle growth principles, the four key factors, and the condition required for continuous progress.
Many people don’t fully understand how our muscles grow. Muscle growth involves several key principles and factors. Our muscles make up about one-third to one-half of our total body weight and are composed of countless muscle fibers.
The principle of muscle growth is simple: When we exercise, we stimulate the muscles. The sensation of muscle expansion is actually the muscle "pumping up," causing slight tears in the muscle fibers. Right after a workout, our muscles are temporarily weakened due to the damage caused by training. This is why muscles feel sore.
Damaged muscle cells release inflammatory molecules, known as cytokines, to repair the damage. After repair, the muscle fibers not only return to their original state but also undergo super-compensation, becoming larger than before. This is the process of muscle growth.
Conversely, if you stop exercising, your muscles will shrink — a process known as muscle atrophy.
If you want to effectively grow muscle, here are four key points to keep in mind:
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Training Intensity: Insufficient intensity will not stimulate muscles enough for growth. You need to train close to failure to effectively promote muscle growth.
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Training Frequency: Higher frequency leads to faster muscle growth, but it must be balanced with intensity and increased gradually.
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Nutrition: Calories and protein are essential building blocks for muscle tissue. Without proper nutrition, muscle growth will be limited.
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Adequate Sleep: Muscle repair mainly happens during rest, particularly while we sleep at night.
Finally, to ensure consistent muscle growth, you must persist in tearing the muscles, supplementing with nutrition, and getting rest. Consistency is key — repeat the cycle, and your muscles will continue to grow.
