Hello, I would like to ask myself how to strengthen my muscles quickly and what protein would be suitable for muscle growth. Thank you. Standa, 16 years old.
The muscles constantly respond to the demands of the environment. If the requirements of the environment last longer than the immediate potential of the stressed muscles, there is an increase in muscle strength and muscle mass (hypertrophy). If the requirements of the environment are long-term lower than the current muscles, it adapts the muscle downward, reduces its strength and decreases (atrophies).
If, however, the muscle is subjected to significantly excessive stimulation, it may be damaged (injury due to exceeding its tolerance limit). Therefore, it is necessary to build a booster program so that stimuli for muscle growth are optimal at the moment, and gradually increasing the load (applying the principle of progressive resistance) in connection with increasing muscle capacity. Young people who are interested in strengthening this principle often break and result in damage to the muscles, tendons, ligaments, joints and bones.
The muscle has three mechanisms of adaptation to increased stress:
increase of the number of simultaneous neuromotoric units involved (intrasternal coordination) if this mechanism is not enough, the nervous system optimizes the cooperation of the agonist with the synergists (externally coordinated).
Only when these two mechanisms are not enough and the increased stress is chronic, the body will increase the amount of contractile proteins ie myosin and actin (muscle hypertrophy, ie, muscle growth).
Therefore, you can not expect that muscular growth will occur immediately after starting exercise in the gym. Usually, the amount of muscle protein is increased at the earliest after six weeks of regular exercise.
The movement system of most young people today has marked muscle imbalances. Some muscles are overloaded and shortened, other muscles are not used extensively enough and are weakening. If the resulting muscular imbalances are not recognized and eliminated in time, the basic movement stereotypes are rebuilt, and the increased body load then leads relatively quickly to injuries to the muscles, tendons, ligaments or joints. Therefore, it is advisable to advise an expert who can analyze individual shortened muscle syndromes before starting a gym exercise session.
How fast you get your muscles depends to a large extent on what type of body you are (ie, what kind of somatotype you are). If you have a mesomorphic somatotype component, it is likely that your muscles will react to the selected load relatively soon and in addition to relatively rapid growth. If, on the other hand, there is an endomorphic or ectomorphic component, the muscle growth will be gradual and limited. In other words, everyone is not judged to have a perfect, solid and muscular body.
Generally, to build a booster
If you want to stimulate muscle growth, strengthen 2-4 times a week, the duration of the program does not initially exceed 60-80 minutes, select exercises for all major muscle groups (thighs and calves, back, chest, shoulders, abdomen, biceps and triceps). Perform each exercise in two to three runs, run 8 to 12 repetitions in one series, and select a break between the series in a range of 60-90 seconds. Again, I remind you that it’s best to get a real expert advice when composing the program.
From the distance, it is not possible to build a precise and effective weight-training program. On a number of websites, you can find “remotely” program builds. Such a bid can only be presented by a fool or villain . Prior to building the program, the expert has to consider a number of important variables and can only build up an optimal load structure based on exact measurement and test results.
Muscles do not grow due to increased protein (protein) consumption, muscles grow in response to increased environmental demands. The diet of most European and American populations is proven to contain enough excess protein. Therefore, it is not even necessary to increase the amount of protein in the exercise gym. Excessive protein (protein) consumption can, on the contrary, slow down muscle growth, overload metabolism and cause kidney and liver damage.
Young people are confused with information from bodybuilding magazines about the need for increased protein intake. We must not confuse the requirements of the body of professional bodybuilders who undergo a daily extremely demanding training with the requirements of a young, physically practicing man, whose organism has yet to create a number of enzymes necessary for protein biosynthesis.
Do not try to “get the muscles fast”
Begin regularly to go to the gym, gradually and sensitively increase the load, keep a close eye on the development of all muscle groups, optimize the recovery process and increase focus on improved eating habits. Trying to “fast-paced muscles” usually ends with the emergence of a cumulative traumatic syndrome, in other words, injuring your muscles, tendons, ligaments or joint joints. Once you are injured, you can not train, and your muscles will be less than accretion.
WARNING: This information is not intended as a substitute for professional care. Before starting an exercise program or before eating a diet, always consult an expert.