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If you're into fitness and working out (you’re on our website, so let’s face it, you probably are), then you've probably heard the phrase "muscle growth" thrown around a lot. But what does that actually mean? We’ve all seen those big lads and lasses in the gym looking swole, but how did they get there? How does muscle growth actually work?
In this blog post, we'll be taking a look at the science behind muscle growth and muscle building with regard to fitness. In other words, we’re going to give you the facts you need to get the gains you want.
The first thing to understand is that muscles are constantly growing and breaking down. When you work out and put stress on your muscles, they break down. In order for them to grow stronger, your body needs to repair the damage by making new proteins. This process is known as protein synthesis.
While protein synthesis is a complicated process that involves a lot of different hormones and signalling molecules, the key player in muscle growth is the hormone testosterone. Testosterone signals your body to start making new proteins, which leads to muscle growth over time.
Muscle growth is the result of a process called hypertrophy. To keep it simple, hypertrophy is the development of muscles by increasing the size of muscle fibres. But in our context of muscle growth, hypertrophy is important for gaining stronger and larger muscle fibres. There are two types of muscle growth: sarcoplasmic hypertrophy and myofibrillar hypertrophy.
Sarcoplasmic hypertrophy is when the volume of sarcoplasm — which is the fluid that surrounds your muscle cells, increases. This type of muscle growth is mostly due to an increase in the number of mitochondria, which generates the chemical energy to boost your cell’s reactions.
Myofibrillar hypertrophy is when the actual contractile proteins in your muscles grow. This type of muscle growth is what leads to an increase in strength.
So, you want to get jacked?
So, how do we encourage muscle growth? There are two primary factors that influence muscle growth: diet and exercise.
Your diet is essential for muscle growth. You need to provide your body with the right nutrients to promote growth in your muscle fibres. This means eating a balanced diet that is rich in protein, carbohydrates and healthy fats. Protein is particularly important for muscle growth as it is the main nutrient that helps build muscles.
Focus on adding these five foods to your diet to promote muscle gain.
A body-builders go-to, eggs are an excellent source of protein and contain all of the essential amino acids that your body needs to build muscle. What’s more, they also offer a good source of healthy fats, vitamins, and minerals.
Another fitness staple, chicken is a lean source of protein that is also low in calories, making it easy to fit into a meal with your other macros. It is a good source of niacin, which helps to convert food into energy. Did you know chicken also contains selenium, which is important for immune function?
Many people know that beef is a rich source of protein, but it also contains all of the essential amino acids that your body needs to build muscle. Beef has higher calories than chicken but is also a good source of iron, zinc, and B vitamins.
From land to the ocean, salmon is an excellent source of protein and omega-3 fatty acids, which are important for tissue growth and repair. In addition to promoting excellent tissue health, salmon is also a good source of vitamin D, which is important for bone health.
Greek yoghurt is a high-protein food that also contains calcium, which is important for bone health. Consuming Greek yoghurt also promotes gut health and can easily be paired or used to make your meals.
Exercise is essential for muscle growth. Exercise helps to activate muscles and encourages them to grow. It also helps improve blood flow to muscles, which brings important nutrients and oxygen needed for muscle growth.
There are many different types of exercises that can help promote muscle growth. However, weightlifting is one of the most effective exercises for building muscle mass. So, luckily, you’re in the right place to find the equipment you need to get the behemoth body you want.
The humble dumbbell ranks as one of the most versatile pieces of workout equipment and is used for a wide variety of exercises, from bicep curls to overhead presses. Their versatility means that you can choose to work out multiple muscle groups with one piece of equipment, including the muscles in your arms, trapezoids, deltoids, and pectorals.
Similar to dumbbells, barbells are usually longer and have more weight. They are often used for exercises such as squats and deadlifts, which work out the muscles in your legs and back.
77.5KG RUBBER PLATE SET WITH BARBELL
Ideal for lifting, kettlebells are weights that have a handle attached to them. They can be used for a variety of exercises but are especially effective for working out the muscles in your core.
6KG KETTLEBELL
Resistance bands are made of elastic material and can be used for a variety of exercises. They are especially effective for working out the muscles in your arms and legs.
RESISTANCE BAND SET
Medicine balls are heavy balls that come in a variety of sizes and weights. They can be used for a variety of exercises but are especially effective for working out the muscles in your core.
If you want to achieve maximum muscle growth, it is important to combine a healthy diet with an effective exercise routine.
4KG STITCHED MEDICINE WALL BALL
That’s how muscle growth works in a nutshell! Once you gain a solid foundation of understanding of how your muscle grows, it becomes easiest to develop a strategy around your own muscle growth journey. Along with your diet, keep on lifting heavier and heavier every week, and you’ll see results in no time!
