One of the most biggest challenges that many people and cyclists face is gain muscle, and we are not only talking about increasing muscle mass, we are talking about going to a higher level. A level that only professional athletes reach and today in Merkabici we are going to reveal the secrets of muscle development.
If we had to answer a simple question: What are the secrets for increasing muscle mass? Surely we would answer that there are not any secrets. That’s right, there are no secrets or gain muscle and riding faster.
If what you are looking for is to increase muscle mass without using, you are in the right place, so keep reading.
What makes muscles grow?
After training, your body repairs or replaces damaged muscle fibers through a cellular process in which it fuses muscle fibers to form new chains of muscle proteins or myofibrils. These repaired myofibrils increase in thickness and number to create muscle hypertrophy (growth).
Muscle growth occurs when the rate of muscle protein synthesis is greater than the rate of muscle protein breakdown. This adaptation, however, does not happen while lifting the weights. Instead, it occurs while you rest.
If you push yourself hard enough during workouts, your body will likely begin to adapt to the new training stimuli and your muscles will begin to develop.
3 mechanisms that will help you gain muscle
Muscle growth is closely linked to genetics: some people build muscle mass much more easily than others. However, there are 3 mechanisms that we can exploit if what we are looking for is muscle development.
1. Metabolic stress
Metabolic stress causes swelling of the cells around the muscle, which helps contribute to muscle growth without necessarily increasing the size of the muscle cells.
This is due to the addition of muscle glycogen, which helps to inflame the muscle along with the growth of connective tissue. This type of growth is known as sarcoplasmic hypertrophy, and it is one of the ways that people can get the appearance of larger muscles without increases in strength.
2. Muscle tension
Muscle tension also more dramatically affects the connection of motor units with muscle cells. Two other factors help explain why some people may be stronger, but not as big as others. A clear example of this are those cyclists who have an explosive sprint but also have certain qualities in the mountains.
To produce muscle growth, you must apply a greater stress load than your body or muscles have previously adapted as well.
How do you do this?
The main way is to lift progressively heavier weights . This additional stress on the muscle helps cause changes in muscle chemistry, enabling growth factors including mTOR activation and satellite cell activation .
3. Muscle damage
If you’ve ever felt sore after a workout, you’ve experienced localized muscle damage while exercising.
This local muscle damage causes a release of inflammatory molecules and cells of the immune system that activate satellite cells to take action.
Care about what you eat
Working your muscles without giving them the fuel they need is only going to overload your body and you won’t get the results you want.
Next to the training plan, the right diet is one of the most important factors for gain muscle and is key to achieving your personal training goals.
In order for your diet to complement and support your muscle building efforts, there are a few things you need to check and determine in advance.
The 3 body somotypes
Before you start your training and nutrition regimen, it’s a good idea to figure out your body type. Knowing which of the three basic body types you’re closest to will help you better tailor your diet and exercise plan to meet your needs, and set realistic, attainable goals that pave the way to your success.
Mesomorphs are athletic, solid, and strong. “They’re not overweight and not underweight, and they can eat what they want without worrying too much about it.” They both gain muscle without too much effort.
Ectomorphs are long and lean, with little body fat, and little muscle. They have a hard time gaining weight. Fashion models and basketball players fit this category. While most of us love to hate these genetically-blessed individuals, some male ectomorphs may not be thrilled with their narrow-chested frames, and some female ectomorphs long for more womanly curves.
Endomorphs, on the other hand, have lots of body fat, lots of muscle, and gain weight easily. “Football lineman tend to be endomorphs — they’re heavier and rounder individuals,” says Colby. “And they don’t have to necessarily be overweight. Both Oprah Winfrey and Marilyn Monroe are classic examples of endomorphs.”
Gain muscle training and eating according to your morphology
For those who are mesomorphic
Training: Emphasis should be placed on flexibility training for the muscles. This body type is quick to see good results in terms of building strength, but tends to have shorter muscles and tendons.
Nutrition: High carbohydrate diet during the day, reduced carbohydrate consumption at night. The diet should consist of lots of good proteins and fats, and lots of fruits and vegetables. Make sure you drink plenty of fluids, too.
For ectomorphic athletes:
Training: The focus should be on weight training, because calorie consumption is very high during resistance training.
Ideally, this body type should focus on building muscle mass and flexibility. However, caution is advised. Ectomorphs can be easily injured. A weight training for the lower body and strengthening the core will create a top climber.
Nutrition: Carbohydrates and fats. It takes excess calories to build mass.
The diet should consist of a lot of good proteins and fats, and a lot of fruits and vegetables. Make sure you drink plenty of fluids, too.
Workout – A combination of weight training for muscle building and resistance training to combat excess weight and fat deposits. The endomorphic body type regenerates rapidly from exertion.
Nutrition: Disciplined nutrition is particularly important in this type of body, a diet low in carbohydrates and fat. However, this type of body needs a large amount of protein for muscle development, as well as plenty of fruits and vegetables. Make sure you drink plenty of fluids.