Muscle hypertrophy is increased muscle size, commonly due to physical exercises, such as weightlifting. Learn more about muscle hypertrophy and how to maximize your gains during your strength training.
When you lift weights, nerve impulses are transmitted across the muscle fibre and cause muscle contraction, resulting in increased strength but no noticeable changes in muscle size. But with repeated contraction, a complex nervous system responds, increasing protein synthesis, and the muscles begin to grow larger and stronger.
Muscle Destruction or Breakdown
Repair and Regeneration
Contrary to common belief, a rest day does not include lying on the couch. Instead, the beneficial effects of physical activity take place during this time. Rest, in particular, is necessary for muscular growth.
Microtears form in your muscle tissue as a result of exercise. During rest, however, cells known as fibroblasts rebuild it. This promotes tissue healing and growth, which results in stronger muscles.
In addition, your muscles store carbs as glycogen. During the activity, your body breaks down glycogen to provide energy. Rest allows your body to recover its energy reserves before the following workout.
Active recovery is when you engage in low-intensity activity with little to no stress on your body. The body tries to restore soft tissue during this period of healing . Active recovery promotes blood circulation, which aids in the clearance of waste products produced by muscle breakdown as a result of exercise. Then, fresh blood can enter, bringing nutrients that aid in muscle repair and rebuilding. Examples of active recovery exercises include walking, stretching, and yoga.
Sleep is also essential. Get lots of rest, especially if you're working out hard. Even one or two nights of insufficient sleep can reduce performance during sustained bouts of activity, but not peak performance. Consistently poor sleep, on the other hand, can cause hormonal alterations, notably those connected to stress, stress hormones, muscle repair, muscle development, and, worst of all, performance.