How To Gain Muscles In One Month?
SOME COMMON EXERCISE FOR MUSCLES GROWTH
How to muscle growth
Skeletal muscle is the most adaptable tissue in your body. When you do extreme exercise, like weightlifting, your muscle fibers undergo trauma, or what’s called muscle injury. When your muscles are injured this way, satellite cells on the outside of the muscle fibers become activated. They attempt to repair the damage by joining together and, as a result, increasing the muscle fiber.
Certain hormones actually help your muscles grow, too. They control the satellite cells and are responsible for things like:
- sending the cells to your muscles after exercise
- forming new blood capillaries
- repairing muscle cells
- managing muscle mass
For example, resistance moves help your body release growth hormone from your pituitary gland. How much is released depends on the intensity of the exercise you’ve done. Growth hormone triggers your metabolism and helps turn amino acids into protein to bulk up your muscles.
How to build muscle
Spending your whole day in the gym isn’t necessary to build muscle. Weight training for 20 to 30 minutes, 2 to 3 times a week is enough to see results. You should try to target all your major muscle groups at least twice throughout your weekly workouts.
While you may not see results right away, even a single strength training session can help promote muscle growth. Exercise stimulates what’s called protein synthesis in the 2 to 4 hours after you finish your workout. Your levels may stay elevated for up to a whole day.
How exactly can you tell if your muscles are growing? You may be able to see more muscle definition. If not, you’ll certainly be able to lift heavier weights with more ease over time.
Strength training activities include:
- body weight exercises, like pushups, squats, and lunges
- resistance band movements
- workouts with free weights, or even objects like soup cans
- workouts with stationary weight machines, like a leg curl machine
When you lift, you should try to do between 8 and 15 repetitions in a row. That’s one set. Wait a minute in between sets to rest. Then complete another set of the same length. Take approximately 3 seconds to lift or push your weight into place. Then hold that position for a full second and take another slow 3 seconds to lower the weight.
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