If you want to progress in bodybuilding, you need to be able to distinguish between myth and real rules for pumping muscles. This is what our article will be about. And now, of course, we should deal with these tales, delusions, dispel them. Otherwise, you can simply harm yourself or quit playing sports, fearing the consequences, which in fact may not be. You never know who and what will say? You always need to check the information and only then draw conclusions.
Bodybuilding and muscle growth
This process is most influenced by two components - training and nutrition. When the need for muscle growth increases, the body, receiving stress from exercise, tries to help. Due to the impressive weights during training, negative changes occur.
If we talk about muscles, then here the sources of energy reserves are significantly reduced. We are talking about creatine phosphate and glycogen. The process of energy supply increases sharply, as a result, the chemical composition of muscle fibers becomes different. An increase in the content of adenosine diphosphate and creatine is observed. The same goes for hydrogen ions and lactate.
Muscle cells are poisoned, individual muscle fibers are injured, although only slightly. In addition, protein structures are destroyed.
The nervous system is undergoing quite an impressive load. The same goes for the neuromuscular. If we talk about the central nervous system, then there is a sharp excitement, and then, on the contrary, an overly impressive inhibition. In addition, the respiratory and cardiovascular systems are also at risk.
The endocrine system is subjected to additional stress: as a result, it has to secrete hormones, which are responsible for the immediate supply of reserve energy sources, in increased quantities. The same goes for hormones, which include important processes such as repair and construction.
In case of excessive load during training, the central nervous system turns on the mechanism of general adaptation. This is where measures come into play to help withstand certain loads. And also general adaptive reactions will be involved, which are not associated with this load. This state is nothing more than stress. As for the situation responsible for its occurrence, it is a stressor.
There is a hormonal storm here. It rises in the body, and he urgently provides himself with energy, is engaged in the restoration of spent energy reserves. Thanks to urgent adaptive reactions, all important construction processes that are necessary during the recovery period are triggered.
When the systems are restored and come to normal, super-recovery will be observed - this will allow reaching a new, more impressive level compared to the initial one.
What can affect the growth of muscle tissue during bodybuilding:
- An increase in the number of myofibrils;
- An increase in the volume of sarcoplasm;
- Adding the amount of connective tissue;
- The above factors are in any combination.
The shape and type of muscles
And again, let's talk about the myths that we described just above. Let's start with the first two legends. It will not be superfluous to understand, to begin with, in the terms they are talking about. If we talk about muscles, then they cannot be not embossed or, on the contrary, shapeless or worked out. This can only be said about the body.
They can be big or small, strong or weak - that's how it would be more correct. This is the only way to characterize them. As for the body, here we can talk about relief - it becomes so when the muscles are clearly visible.
An increase in muscle size or a decrease in muscle size is the only external change that can be achieved through training. To increase is to hypertrophy muscles, and to decrease them is to atrophy.
Muscle hypertrophy is the body's response, the ability to adapt. This is the growth of muscle mass. Here the irritant is stress. The athlete receives it during strength training.
The muscle does not change shape. It does not increase in any one part and does not lengthen. The same goes for shortening. You can only try to enlarge the muscle completely, completely. Bodybuilders performing on stage can take pride in the variety of muscle shapes due to genetics.
By doing the same exercises, the shape of the muscles can be different when the muscle gains occur. It depends on what the athlete inherited from his ancestors. So, you should build an individual body, your own, and not try to be like someone else. With the right workouts, you will definitely get what you want. The main thing is willpower, patience and striving to achieve the set goal.
The importance of an individual approach
Bodybuilders try to increase muscle growth through exercise. To do this, you should choose an individual training program. It is important how many muscle groups will be involved in the work when performing movements. The activation of the necessary adaptation mechanisms by the central nervous system depends on this. Therefore, it is best to consult with a trainer - he will suggest the correct training scheme and prescribe an individual program with the exercises you need.
When drawing up a training program, the athlete who will do all this in training should be evaluated. Exercises that work for some may not work at all for others. Any training regimen can cause hypertrophy. At the same time, the same regime can be effective for one athlete, but absolutely useless for another.
Features of strength training for beginners
When a coach develops a weight training program for those who are just starting to engage in bodybuilding, then two aspects of the training process are taken into account, which follow from the theory of adaptation:
- Even the lightest loads for bodybuilders who begin training in this sport will become an impressive irritant, due to which adaptation shifts will occur.
- In order for the response of the body to be constant, it is important to choose the ideal training program as correctly as possible. The same goes for techniques that will help intensify your training program.
Bodybuilders and their trainers must constantly be on the lookout for the most effective training methods. In addition, an important task is to maximize the growth rate of achievements in sports. For this, a detailed analysis of the athlete's training is carried out and it is investigated how the body reacts to the training methods that are used during bodybuilding classes. Thus, you can find an individual, most suitable list of methods that will help you achieve the best results in sports. This is how a system of long-term training is formed.
Watch a video about strength training:
And finally, there is another myth that muscles should be constantly kept in a state of shock so that their growth does not stop. In fact, your workouts should be as rational and varied as possible. You can alternate several different complexes - three, or even four. Thus, you give rest to some muscle groups, and force others to work. And so you will change the load on certain groups. This means that the training will not be so hard and exhausting.
