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quinta-feira, 31 de dezembro de 2015

MUSCLE HYPERTROPHY

The medical term "hypertrophy" means an increase of an organ or a part thereof as a result of the increased volume and / or quantity of cells, the phrase "muscle hypertrophy" refers to the growth of muscle mass of an organism or group Individual muscles.
In fact, it is precisely this muscle hypertrophy that arises in most cases, the main objective of the strength and weight training, because no direct increase in muscle size may be no increased strength or increased muscle volume.


Types hypertrophy


Hypertrophy is divided into two types: myofibrillar and sarcoplasmic. In the first case, the growth of muscles is obtained directly by increasing the muscle fiber in the second - by increasing the nutrient fluid surrounding the fiber.
The resulting muscle hypertrophy of these two types differ slightly from one another: myofibrillar hypertrophy is characterized by muscle "dry" and pulled, while muscle sarcoplasmic displays "pumped" and bulky.

Myofibrillar hypertrophy

If you train with light weight and low repetitions (between 2-6), the active muscle receive the signal that needs to get stronger and therefore grow. In this case muscle growth is directly related to the increase of the own muscle fiber volume.
The weights used in practice for the occurrence of myofibrillar hypertrophy should be at most about 80% 1RM (maximum repetition). The interval between the series goes from 90 seconds to several minutes. This training requires a constant weight increase, since the muscles fit.

Sarcoplasmic hypertrophy


The most serious lifting weights with higher repetitions (8 to 12) muscle requires high energy consumption, which is in the sarcoplasm. This is why this type of work leads to precisely the increase in the sarcoplasm volume.
Although a workout with a greater number of repetitions (up to 15) causes sarcoplasmic hypertrophy, it ends up being less, because with this number of repetitions is not possible to work with very high weights and overall workload muscle ends up being lower.

Types of muscle tissue

It is important to note that strength training with lifting weights acts only in fast muscle fibers, as to achieve the involvement of slow is accurate static loads as, for example, keep the weight on for ten minutes.
The power supply of fast-twitch fibers is glycogen and creatine phosphate. At work the muscles, the reserves run out in 10 or 12 seconds after it becomes necessary recovery will require between 30 to 90 seconds of rest, and it is this that is based on the recommendation of rest between sets.
Muscle growth rules

Obviously, the creatine and glycogen phosphate reserves in the body are limited and the more active you train, the faster these reserves are depleted. In addition, the body of the novice, unaccustomed to strength training, has relatively few reserves.
In most cases, a training session requires about 100-150 grams of carbohydrates and 3.5 g of creatine. If you do not take consume values, you can not talk of substantial muscle growth, since hypertrophy mechanisms are minimized.


How many series do for training?


If you run the training program "standard" 10 exercises with 3-5 sets each, will total between 30 and 50 series. It is important to understand that the impetus for the growth achieved in this case will be substantially lower than in the base program.
Only when performing a workout with a maximum between 10 and 15 series and the total charge with sufficient glycogen and creatine phosphate in the body, it is able to activate the mechanisms that cause hypertrophy subsequent growth of the muscles.

Hypertrophy is divided into two different types: muscle growth at the expense of actual fiber growth (low reps with maximum weight) and the cost of energy reserves of the muscles (average number of repetitions and weight between moderate and heavy).

STRONG??HOW???

Studies show that the amount of muscle fibers is defined genetically and practically does not change throughout life. What we call muscle growth is actually an increase in the sarcoplasm and hypertrophy of connective tissue.
It gives the name of the sarcoplasm nutritional liquid that fills the space between muscle fibers and connective tissue. To simplify, we can say that the muscle consists of glycogen (carbohydrate reserve), as well as fats, amino acids and enzymes.

Energy for muscle work

So that the muscle works actively, it needs a quick energy source. It is important to have the body nutrient reserves in the sarcoplasm since it is precisely there that the body will get 100-150g of carbohydrates to spend during strength training.
After training, the body seeks to fill losses and sends ingested carbohydrates (those same 100-150g) to the muscles. This is known as the name of "metabolic window." It is important to replenish carbohydrates of muscles within a period of 2-3 hours, as the glycogen reserves are at their minimum.

Connective tissue
The tissue lining the muscle fibers, and also protects remains bound directly to bones. During strength training occur microferimentos that tissue. It is the recovery of microferimentos that leads to swelling of the muscle fiber.
Muscle growth is related by more than 80% with the growth of connective tissue. In addition, there are several types of muscle fibers and each different type of workout will affect different types of fibers, which leads to distinct changes in the connective tissue.

Recovery after training

The muscle fiber recovery process begins from 3 to 4 hours after treino² and terminates after 36 to 48 hours. This is exactly why you train one muscle group usually does not lead to results. The main helpers of recovery are sleeping and eating.
If the body does not receive enough protein or calcium, connective tissue take longer to form and with more difficulty, which minimizes muscle growth. Again, the body of who trains regularly get used to spend more energy on recovery.

The training's role in muscle growth

Strength Training generate a load that causes microferimentos and subsequent increase of connective tissue. In addition, such training improves the secretion of hormones that affect muscle growth, ie testosterone and growth hormone.
Cardiovascular exercises make the blood flow in the body more quickly, allowing "clean" the muscles of side toxins substances and regeneration of connective tissue, which, in turn, will manifest positively in the speed of recovery.

Athlete's metabolism
Before it was believed that the increase in muscle mass require more energy to maintain the volume, but eventually find that 1 kg of muscle requires approximately 50kcal per day, which is very little. In reality, altering metabolism is as such.
The body of those who train regularly are used to empty the glycogen reserves during training and fill them later, which will increase the consumption of carbohydrates. In addition, the body learns to use the protein more effectively food.

Carbohydrates will form muscle or fat?

Empty deposits of glycogen in the muscles cause the body to send most of the ingested carbohydrates after training for the replenishment of reserves. At that time, the body does not try to retain carbohydrates to fat as he is 'concerned' in recovering muscles.
The body of one who does not train, the glycogen reserves are hardly consumed and it is more likely that the body ends up storing energy as fat. It follows that the more you train, the better the body generate energy.

INCREASING STRENGTH AND INCREASING MASS?


How to make muscle grow?
Studies show that the amount of muscle fibers is defined genetically and practically does not change throughout life. What we call muscle growth is actually an increase in the sarcoplasm and hypertrophy of connective tissue.
It gives the name of the sarcoplasm nutritional liquid that fills the space between muscle fibers and connective tissue. To simplify, we can say that the muscle consists of glycogen (carbohydrate reserve), as well as fats, amino acids and enzymes.

Energy for muscle work
So that the muscle works actively, it needs a quick energy source. It is important to have the body nutrient reserves in the sarcoplasm since it is precisely there that the body will get 100-150g of carbohydrates to spend during strength training.
After training, the body seeks to fill losses and sends ingested carbohydrates (those same 100-150g) to the muscles. This is known as the name of "metabolic window." It is important to replenish carbohydrates of muscles within a period of 2-3 hours, as the glycogen reserves are at their minimum.

Connective tissue
The tissue lining the muscle fibers, and also protects remains bound directly to bones. During strength training occur microferimentos that tissue. It is the recovery of microferimentos that leads to swelling of the muscle fiber.
Muscle growth is related by more than 80% with the growth of connective tissue. In addition, there are several types of muscle fibers and each different type of workout will affect different types of fibers, which leads to distinct changes in the connective tissue.

Recovery after training
The muscle fiber recovery process begins from 3 to 4 hours after treino² and terminates after 36 to 48 hours. This is exactly why you train one muscle group usually does not lead to results. The main helpers of recovery are sleeping and eating.
If the body does not receive enough protein or calcium, connective tissue take longer to form and with more difficulty, which minimizes muscle growth. Again, the body of who trains regularly get used to spend more energy on recovery.

The training's role in muscle growth
Strength Training generate a load that causes microferimentos and subsequent increase of connective tissue. In addition, such training improves the secretion of hormones that affect muscle growth, ie testosterone and growth hormone.
Cardiovascular exercises make the blood flow in the body more quickly, allowing "clean" the muscles of side toxins substances and regeneration of connective tissue, which, in turn, will manifest positively in the speed of recovery.

Athlete's metabolism
Before it was believed that the increase in muscle mass require more energy to maintain the volume, but eventually find that 1 kg of muscle requires approximately 50kcal per day, which is very little. In reality, altering metabolism is as such.
The body of those who train regularly are used to empty the glycogen reserves during training and fill them later, which will increase the consumption of carbohydrates. In addition, the body learns to use the protein more effectively food.

Carbohydrates will form muscle or fat?
Empty deposits of glycogen in the muscles cause the body to send most of the ingested carbohydrates after training for the replenishment of reserves. At that time, the body does not try to retain carbohydrates to fat as he is 'concerned' in recovering muscles.
The body of one who does not train, the glycogen reserves are hardly consumed and it is more likely that the body ends up storing energy as fat. It follows that the more you train, the better the body generate energy.