The 3 Mechanisms for Fast Muslce Growth
“The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training.”
By Brad Schoenfeld - Journal of Strength and Conditioning Training 2010
A research was made by Brad Schoenfeld and published in “Journal of Strength and Conditioning Training” back in 2010 indentifying the three mechanisms of the effective way of rapid muscle growth. The three mechanisms are: mechanical tension, metabolic stress and muscle damage.
1. Muscle Tension
In order to achieve muscle growth, you have to apply a load of stress more than what your muscles had previously adapted to.
So how do you do this?
The main way is to lift progressively heavier weights. This additional tension on the muscle helps in causing changes in the muscle’s chemistry, allowing for growth factors activation and building strength.
-- Lifting heavy for 2-6 reps and resting for 2-5 minutes between Sets.
2. Muscle Damage
Have you ever felt sore after a workout?, if yes, then you have experienced the localized muscle damage from working out. This local muscle damage causes a release of immune system cells and inflammatory molecules that activate supplement (satellite) cells to jump into action. This doesn’t mean that you have to feel sore in order for this to happen, but instead that the damage from the workout has to be present in your muscle cells. Typically soreness is reduced over time by other mechanisms.
-- Super Sets, Drop Sets, intraset stretching, Dynamic Sets, Triple Sets.
3. Metabolic Stress
If you’ve ever felt the burn of an exercise or had the “pump” in the gym, then you’ve felt the effects of metabolic stress causing cell swelling around the muscle, which helps to contribute to muscle growth, and creating Sarcoplasmic Hypertrophy which is the amount of fluid produced within the muscle for gaining size.
-- Lifting 80% of Your 1 Rep Max For 8-12 Reps and Resting For 40-90 Seconds Between Sets.
So, now it’s up to you to feel the pump and build bigger muscles with easy techniques.
Resouces
BuiltLean
TurnAroundFitness
NCBI
