September 7, 2021
Struggling to get a sculpted body with a healthy muscle mass? Spending substantial hours in the best Rhodes fitness studios still not achieving the dreamy muscular cuts and curves? Depending solely on heavyweight lifts isn’t going to grow you the gorgeous muscles you desire. Of course, weight lifting is necessary. But you might be missing out on the other major aspects of muscle building. Weight training combined with correct repetitions, expert nutritional guidance in the best Rhodes gym, adequate sleep, etc., plays a pivotal role in your muscle-building journey. Not sure how and where to start with your muscle-building regime? We’re here to help. In this article, we’ll discuss everything you need to know about growing the muscles and get a ripped, shredded body. Let’s start with the basics first!
What Does Muscle Growth Indicate?Muscle growth or muscle hypertrophy occurs when you consistently subject your muscles to higher degrees of resistance or increasing weight. By doing so, you continually challenge your muscle fibres. To counteract this resistance or injury, your body starts repairing the damaged or stretched muscle fibres by fusion forming myofibrils, leading to enhanced muscle mass. Various genetic factors and hormone levels regulate your muscle growth. The best Rhodes gyms design muscle-building workout plans depending on your body physiology.
How Does Muscle Growth Occur?Don’t worry. We won’t bore you with the fancy scientific jargon. We’ll keep it simple!
- As discussed before, your body responds to muscle breakdown by developing new protein strands or muscle fibres through cellular processes. So, from where do these new muscle strands come from?
- The answer is satellite cells. To put it in simple words, satellite cells are like distress signal respondents. When you visit a rhodes personal training studio, the consultants will draft a workout plan to activate your satellite cells.
- Once your satellite cells get activated, they function as a catalyst to add more nuclei (the growing core of your muscle cells). They ultimately contribute to myofibril growth (new muscle cells).
- The most surprising part? Your body doesn’t undergo these adaptions when you workout. But it happens when you rest. Your workout goal is to induce the stress, send out the distress signal, and let the satellite cells (distress respondents) get activated.
Top 5 Factors To Be Considered For Muscle Building
Induce Muscle Tension And Metabolic Stress Through Strength Training
- Lifting progressively heavy free weights
- Working out on stationery weight machines
- Muscle activation using resistance bands
- Exercises leveraging your own body weight, such as pushups, lunges, squats, etc.
Get Your Repetitions And Sets Correct
Don’t Abandon Your Cardiovascular Exercises
- Perform exercises for 30–45 minutes per session.
- Maintain 70–80% of heart rate reserve (resting heart rate- max. heart rate),
- Exercise 4–5 days every week
- Aerobic strength circuits including jumping jacks, lunges, jump squats, high knees, etc.
- Protein supplements
- Fish including salmon, tuna, etc
- Nuts and seeds
- Soybeans, etc.
- Rest is a crucial factor for building muscle. With adequate rest for each muscle group, your muscles will lose their ability to repair and regenerate. Insufficient rest also increases the chances of workout-related injury.
- Studies show that sleep deprivation also increases the post workout cortisol levels. Cortisol can negatively affect your muscle regeneration and restoration cycle.