Muscle Growth

Strength Training!

That's probably the first thought that comes to mind when you start thinking about muscle growth - and it should be. Muscle growth (hypertrophy) increases the diameter of the myofibers, in hand increasing the muscle size.

Another word that probably comes to mind is PROTEIN.

Proteins are given a half life (a time of degradation) which then turns into amino acids so that your body can metabolize or synthesize it.

Metabolism/synthesis: fancy words for chemically combining/processing, to make a new substance or product.

Lots of individuals ask the question:

"Why am I not gaining muscle? I'm strength training & eating lots of protein!"

Answer:

Protein degradation & synthesis are equal.

You want more protein synthesis for growth!

This is why it's important to eat/drink protein after your exercise.

You CAN over do it on the protein. Do not do this.

Protein is metabolised through your kidneys and through your liver.

Intaking too much could contribute to ammonia, urea and dehydration.

Of an average person's daily intake, 10-35% of it should be protein.

When muscles grow, there will be adaptations that your body will endure:

• Increase in strength due to motor unit recruitment through the nervous system

• Increase in muscle work & peak capacity

• Increase in bone strength

• Increase in connective tissue strength

• Increase in Type IIa muscle fibers

• Decrease in Type IIx muscle fibers

The difference between resistance training and endurance training:

Resistance training causes hypertrophy through protein synthesis.

Endurance training causes an increase in mitochondria through the metabolism of protein.