No matter how much knowledge one has in weight training, failure to fully understand muscle growth can limit much deserved results. Muscular hypertrophy, commonly referred to as muscle growth, is the increase in size of muscle cells. Growth in muscle is caused by the increase of the two contractile proteins, actin and myosin, or from sarcoplasmic fluid volume increase in the muscle cell. Understanding muscle growth and how muscle develops under specific demands can assist in creating a solid plan for successful muscle enlargement.
Muscular Growth
Muscle growth occurs when muscles undergo intense exercise loads from resistance training. Trauma occurs in the muscle fibers, which is referred to as muscular injury. A 2006 article published on the The University of New Mexico website reports that this disruption to muscle cells activates satellite cells to multiply at the injury site. Basically, a biological effort to repair damaged muscle fibers begins with the fusing of satellite cells and muscle fibers, leading to increases in muscle fiber cross-sectional area, or hypertrophy.
Types of Muscle Growth
Myofibrillar and sarcoplasmic hypertrophy are the two types of growth in muscle tissue.
Myofibrillar hypertrophy increases size of muscle tissue by the multiplication of actin and myosin proteins. Myofibrillar growth produces much denser, stronger muscle. Boxing or martial arts athletes prefer this type because of the strength that is present in the dense muscle. This solid tissue keeps an athlete's weight down, without compromising movement speed. Sarcoplasmic hypertrophy is defined as the increase in volume of sarcoplasmic fluid in the muscle cells. In this type of growth, increases in size include no gains in muscular strength. Sarcoplasmic hypertrophy is characteristic of growth in bodybuilders, while myofibrillar hypertrophy is characteristic of Olympic weightlifters.
Train for Growth
According to an article published on the Body Recomposition website, stimulating myofibrillar growth requires inflicting muscle fibers with a mixture of tension, fatigue and damage. By the utilization of low rep ranges and heavier weights, strength and dense muscle amplifies. Sarcoplasmic hypertrophy is a result of training at a higher rep range, utilizing fatigue and energy depletion rather than tension.
Eat for Muscle Growth
The most important element in fueling muscle growth is getting enough calories. Meals should be split over five to six meals throughout the day. Servings of protein, healthy fats and complex carbohydrates should be consumed at each sitting. Eating meals before and after workouts will provide the body fuel to promote tissue development.
Gender Responses to Resistance Training
Muscular hypertrophy occurs using the same strength training technique in males and females; however, the rate of growth in genders is much different. Men experience greater increases in muscle hypertrophy than do women. This is due to a male's higher level of testosterone, which is an anabolic muscle-building hormone.
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