According to research, the number of muscle fibers is genetically programmed and is almost unchanged throughout life. When it seems to you that muscle growth is taking place, in fact it is connective tissue hypertrophy and an increase in sarcoplasm.
Instructions
Step 1
During the exercise, the muscle mass is partially destroyed, as if micro-ruptures occur, and during rest it is completely restored. And what is very important, the mass does not just return to the initial level, but jumps over it - this is called supercompensation.
Step 2
You need to know that muscle growth comes not only from strength training, but also from a complex exercise. Strength training gives a load that causes microdamage, and, therefore, connective tissue increases during the rest period. In addition, such training promotes the production of growth hormone and testosterone.
Step 3
With cardio training, blood moves faster through the body, which speeds up the elimination of toxins and regeneration by-products from the muscles. Stretching exercises accelerates the recovery process, prevents muscle stiffness and accelerates growth.
Step 4
The body needs nutrients for normal muscle growth. During strength training, nutrient reserves are consumed in the sarcoplasm, and a "carbohydrate window" is formed, so it is important to supply the muscles with fast carbohydrates (for example, sugar, jam, honey, white bread) within 2-3 hours. It is also necessary to eat animal protein (meat, eggs, dairy products), without which muscle growth is impossible, and do not forget about a sufficient amount of vitamins and water.
