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Basics of muscle building and what is vital for you to know! Do you start with a fitness or rehabilitation program? The reasons are secondary. But you must turn to an experienced trainer or physiotherapist. He will instruct you competently and correctly in the manner of training.
Proper construction and later maintenance of muscle mass is an essential part of a comprehensive fitness program. Some people tend to avoid this aspect of fitness. They fear that they need extensive anatomical knowledge — the way to build muscle and strength. You don’t have to worry they are unfound and unnecessary.
Before we start with the training, we start with the basics of muscle building.
The Muscle an Introduction and the Types
Basics of muscle building are not equal for everyone. Muscles consist of soft tissue. All mammals and therefore, humans have muscles.
Each muscle cell contains protein filaments of actin and myosin. They slide past each other and cause a contraction. Both systems interconnect via interfaces. It creates a transport network in a cell, which also allows direction changes. This interface changes both the length and the shape of the cell.
Basics of muscle building and the Heart
Muscles generate power and movement. Muscles have a role in maintaining and changing posture. They also help with any kind of locomotion. Now we look into our body. Our heart, yes it is a muscle. Here muscle helps in the contraction, the pumping movements so that the blood can flow. Muscles support the internal organs in the movement of food in the digestive system (peristalsis). These were a few examples. Basics of muscle-building now comes to the three types of muscle tissues.
The human body has three types of muscle tissue:
The heart musculature and
The heart and skeletal muscles are the striated muscles.
They differ in their microscopic anatomy, location, and control by the nervous system and the endocrine (hormonal) system.
Heart muscle tissue makes up the majority of the heart. The smooth muscle tissue is located mostly in the abdominal area and in most organs.
The skeletal muscle is very different. It can be made to relax and contract and is, therefore, under our control voluntarily. You may know It as voluntary, unlike involuntary muscles. The skeletal muscle is so-called because it is mainly attached to the bone, and therefore, the contraction of different muscle groups allows us to move voluntarily.
Diagram of the essential skeletal muscles
The muscles that move the human skeleton vary significantly in shape and size. They extend to every part of our body. The musculature alone contains over 600 skeletal muscles. That makes about 40% of our mass. Blood vessels and nerves traverse every muscle strand. Both help to balance the function of each muscle.
Muscles are attached to at least two or more locations on joints. When a muscle or a strand contracts, the attachment points contract. When it relaxes, the attachment points move apart.
The muscles contract and relax to move the bones. Interaction of the brain (message) with the nerves triggers any muscle movement. These reactions alter the internal structures of the muscle fiber cells, a process that shortens the muscle. The muscle fibers relax when the nervous system signal is no longer present — thereby reversing the shortening.
Basics of muscle building the physiology behind the growth of muscles
During a workout, muscle fibers are first destroyed. The well-known “muscle soreness”
Excursus sore muscles in the basics of muscle building:
There are micro-injuries in the muscle. I have learned in my coach training in the 1980s that arises under heavy load in the muscle lactic acid. That was responsible for the sore muscles at that time. Today, but we know that lactic acid causes no muscle soreness. On the contrary, it accelerates the regeneration of the muscle.
If you train now, during the muscle soreness, further the damaged muscle retards the regeneration phase. You need to give the trained muscle at least one to two days off after a hard workout.
Effective prevention measures do not exist so far.
But: the better you are trained, the less frequent and weaker your sore muscles.
When Muscle Building Starts
A damaged muscle fiber repairs your body itself. This repair is an internal cellular process. Here, the new muscle fibers combine with protein strands or myofibrils. The myofibrils become thicker and more numerous. The body produces muscle hypertrophy (growth). The muscle grows when the rate of muscle protein synthesis is higher than the speed of muscle protein degradation. Muscle building does not take place during the workout. The construction takes place in the resting phases. So stay calm.
Weightlifters take part in intense exercises, deliberately causing microscopic damage to the muscle fibers. They “tear” the tissues.
These damages lead first to specific necrosis of the damaged muscle fibers and an inflammatory reaction in the region. Inflammation leads to increased blood flow to the damaged area. The result is the increased supply of substances that are essential for repair and growth.
The satellite cells in the basics of muscle building
The damaged fibers repair or replace the body with the activation of “satellite cells.” They sit on the outside of the injured muscle fiber. Each satellite cell has a core and can replicate by sharing. These stem cell-like cells then mature into healthy muscle cells.
Then they merge with the existing muscle fibers to new muscle strands — the hot myofibrils. If you form more threads, the muscles grow.
Activation of the satellite cells causes the muscles to increase in thickness. That can make the difference between massive muscle building and other people.
The more you can activate these satellite cells, the more muscle you can build.
Muscle building and strength building a difference?
The muscle buildup in the basics of muscle building is absolutely related to resistance exercises like lifting weights. A training plan for muscle building challenges the athlete in many ways. The basis is above all substantial necessary activities. For this, the practitioner uses steadily increased training weights. Short training sets are important to keep the intensity high.
Public and private gyms are more popular than ever. The reason for this is that more and more people have recognized the physical and emotional benefits of regular exercise in addition to muscle growth and physical fitness.
Experts recommend that all adults have at least 30 minutes of moderate exercise at least three times a week. Pumping iron is crucial for muscle growth. Studies show that regular walking has positive influences on health.
In addition to building skeletal muscle, regular training offers the following benefits:
- Improved cardiovascular health and Cholesterol profile is better.
- It Reduced the chance of developing diabetes.
- You have weight control.
- Decreased incidence of some cancers.
- You have a better mental attitude toward life.
- You reflected in an improved ability to deal with adversity.
This is a muscle-building tip.
Although exercise has its benefits, it’s about “muscle and strength building.” As I said, there are different types of muscles, but we will deal exclusively with skeletal muscles. The skeletal muscle consists of threadlike myofibrils and sarcomeres. They form a muscle fiber and represent the basic units of contraction.
There are 650 skeletal muscles in the human body. They contract when receiving signals from motor neurons. The sarcoplasmic reticulum triggers the signals. Motor neurons challenge your muscles to contract. The better you get these signals, the more you can recruit (power boost).
When a strength athlete lifts very heavyweight, his muscles tense. If he does not look very muscular, it’s because of a specific ability. He can activate his motor neurons. They help to tighten muscles better.
Because of this, weightlifters can be relatively small compared to bodybuilders. But the lift significantly more weight. The mobilization of motor units explains why specific post-workout movements are more natural to perform. Most initial power gains occur when you first start lifting weights.
After this initial phase of strength gain, muscle growth tends to become more stable. You can activate your muscles more easily.