THE MUSCLES
The human body consists of over 600 muscles that cover approximately 1/3 and 1/2 of your entire body mass, including connective tissue; they bind us together, hold us up, and help us move. Talking about muscles, there are three types of muscles found in our body: skeletal, smooth, and cardiac.
Out of these three, the skeletal muscle can be controlled by us. The skeletal muscles are cylindrical, non-striated, and multinucleate(Syncytium) in structure, which is found in our limbs and other body parts, which can we move by ourselves.
Skeletal muscle is the most adaptable tissue in your body. When you do excessive exercise, such as weightlifting, your muscle fibers suffer trauma, or what is called a muscle injury. When your muscles are injured in this way, satellite cells on the outside of the muscle fibers are activated. They attempt to repair the damage by joining together and, as a result, increasing muscle fiber.
Certain hormones help your muscles grow as well. They control satellite cells and are responsible for things like:
- sending cells to your muscles after exercise
- formation of new blood capillaries
- muscle cell repair
- muscle management
BUILDING MUSCLES
It is not necessary to spend your whole day in the gym to build muscle. Weight training for 20 to 30 minutes, 2 to 3 times a week, is enough to see results. It would help if you tried to target all of your major muscle groups at least twice during your weekly workout.
While you may not see results immediately, even a single strength training session can help promote muscle growth. Exercise stimulates protein synthesis in the 2 to 4 hours after you finish your workout. Your level may remain high for the whole day.
When you lift, you should try to do 8 to 15 repetitions in a row. That's a set. Wait a minute to rest in between sets. Then complete another set of the same length. Take about 3 seconds to lift or push your weight into place. Then hold that position for a full second and take another 3 seconds at a slower pace to lower the weight
Strength training activities include:
- bodyweight exercises, like pushups, squats, and lunges
- resistance band movements
- workouts with free weights, or even objects like soup cans
- workouts with stationary weight machines, like a leg curl machine
If you are interested in visualizing the growth of muscles, check out the animation below in the given youtube link. click here to see the muscle animation.
The process of building muscle is driven by many factors, including hormones such as testosterone and growth hormone and the availability of amino acids and other nutrients.
To build new muscle tissue, your primary tools are doing resistance training and getting adequate amounts of protein and overall nutrients to increase your body's rate of protein synthesis.
The right amount of resistance training triggers your body's hormonal response to build muscle. Still, it also requires the availability of adequate protein and energy to ensure that the process results in a loss of muscle mass. Opposites are in muscle gains.
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