Siddharth Lall

ย |ย 1 minute to read

How will your muscles grow ? - - - - - - - - - - - - - - - - - - -

Exercise Science
Are you one of those who are sweating out in the gym everyday & yet when look at the mirror you get disappointment ?๐Ÿ˜’

๐Ÿ‘‰๐Ÿผ May be you are training with discipline but not training hard enough. Let me explain the simple science behind it. How do our Muscles grow ? >> Our muscles tissues get bigger and stronger under stress when you work them out. This happens because of mechanical tension on the muscle fibers during a workout which causes Muscle hypertrophy (๐Ÿ’ช๐Ÿป). Muscle fibers are broken and then they repair themselves further for growth with help of Muscle protein synthesis (Repair process that happens with the help of protein intake) But what would happen if our muscles became capable or adapted to handle that same workout stress ? What if we donโ€™t make the training stimulus challenging over a period of time ? They would not get damaged enough anymore and won't grow further which can also be termed as TRAINING PLEATEAU Hence, in order to achieve continued muscle growth it is very important to challenge or engage your muscles with higher training stimulus or stress in order to keep damaging and repairing them. Now, you would be wondering How do I do that ? ๐Ÿคท๐Ÿผโ€โ™‚๏ธ As you progress through your training sessions you need to apply some advance training strategies. Amongst them one that could be easily applied is progressive overload Now, We will discuss about what is Progressive overload and How to use it for maximising your muscle gain ๐Ÿ˜Ž It is nothing but progressing the demands of muscles to a testing level which helps in breaking the training plateaus. This progression could be achieved by manipulating various training variables such as number of sets, number of repetitions, load, & rest periods to a new level of muscular stress How to do that? A)Increasing the intensity or load ๐Ÿ‹๏ธโ€โ™€๏ธ >> Load or intensity is the amount of weight lifted for an exercise set. It is one of the most critical aspect of a resistance training program for muscle growth. Hence the most prominent way to increase the stress on targeted muscle is to increase the load until it becomes more challenging to lift . This will result in increased muscular tension/stress which leads to Muscle Hypertrophy B) Increasing the set volume โฌ†๏ธ >> After you have reached the maximum strength levels & canโ€™t add more weight any further then the next alternative is to increase SET VOLUME . (No of Sets x No of Reps) Increasing the total no sets or reps is the most ideal way to progress training volume. Progressing the volume will increase the total stress on muscle tissues and stimulates growth. Note: There should be sufficient period of adaptation before progressing to significant changes to avoid fatigue and overtraining. There are various other advanced training strategies which could be programmed in your training routine such as Blood flow occlusion, Periodisation, & Deload. Evrythig has its own place and timing in a training routine.One must understand their goals and use specific strategies for the same. I hope this article will help you understand the important & basic fundamentals of training and muscle growth. I will be writing articles on different topics every weeks and also you can suggest the your choice of queries/topics in comments. I will definitely try to cover each of them

Vijay Balaji

How often we can push the limit of progressive overload?

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