GROWTH AND MUSCLES
Growth and Muscles are linked in such a manner that their link has effectiveness all over our life. In other words, we see an infant heighten and increase its muscle mass as it ages. Compared to a baby, the muscle composition in an adult is distinct. Why is that so? To clear it out, let us look at the biological definitions of growth and muscle. So, how to bulk up?
Biology says that “growth” is the increase in the size of an organism over a period of time. Provided, this increase in size cannot be reversed. Whereas, “muscle” is a tissue that is contractile in nature. Moreover, it has a special ability that enables it to produce movement by contracting the muscle. As we age, more movement is required for the body to function normally, thus muscle growth becomes a compulsory channel for the body to opt and it voluntarily grows improved muscles in this regard.
WHAT EXACTLY IS “BULKING UP”?
You will commonly hear this term in your gym. “I am bulking”, “It is bulking season” and many similar phrases. You will never hear this term from a person who is cutting his calories down or is losing weight. Why is that? Well, this testifies for the meaning of the term “bulking up”. Bulking up means progressively increasing the intake of calories to gain muscle mass. To clarify, bulking is the muscle-building phase in which you gain muscle.
It is intended for you to eat more calories than your body requires for a predetermined amount of time. This period is either decided by you, depending on the degree of muscle you want to achieve. Also, the determined time for the bulking phase can be deciphered by a dietitian who can guide you better. All in all, you need to keep a track of the number of calories you take. If you are skinny, chances are that you must be wondering how to bulk up at home or if bulking up is a good move. The answer is Yes! You may gain some fat if you are negligent towards your diet, but you gain stronger muscles too simultaneously.
MUSCLE GROWTH; HYPERTROPHY
Like a trophy is rewarded to someone who is worthy of being recompensed, the same is the case in hypertrophy. It is the trophy your body receives every time your muscle is put under stress. The term “hypertrophy” refers to a growth in muscle size, which is achieved by upping the volume of your workouts as a whole. People are recommended High-Intensity Training (HIT) because the sets and the reps of the exercises are increased in number. Yes! Your muscle is subjected to a traumatic stage to activate all the satellite cells that it is comprised of. In hypertrophy, your muscle fibers are voluntarily torn by the body to repair them and replace them with new ones. The satellite cells in the basement and the plasma membrane proliferate the region where tears was made. The scientific investigations refer to this as muscle injury and subsequent to it, muscle recovery.
Muscle recovery happens becomes hypertrophy does not happen by its own motion. Certainly, something has to trigger and stimulate its growth of it, which is hypertrophy. Following this phenomenon, the body needs to repair the muscle to make them stronger. So the next time you are picking up the same weight, you can impress the crowd by lifting that weight easily. This is because the immune system response has developed an improved layer of muscle. The hormone that helps in this regard is testosterone which helps in the efficacy of synthesizing protein. To be clear, the amino acids included in protein are crucial in repairing of your muscle which was broken when it was contracted.
TIPS TO GROW MUSCLE
The growing muscle should be a part of everyone’s lifestyle. Not only that it increases your strength, but it improves your health too by maintaining skeletal muscle homeostasis. Regardless of whatever physique level your body is at, we have formulated these 10 tips for you to gain muscle:
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FIX YOUR SLEEPING HABITS
Sleep is a vital element for growing your muscles. It is the time when a major part of your muscle recovery happens. Moreover, the growth hormone is secreted when you sleep which assists in the growth of your muscles. As an adult, you need 7 hours of sleep to effectively repair your muscle that was subjected to stress. Depending on the muscle group and the size of the muscle, the recovery time may vary.
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TRACK YOUR FITNESS GOAL
Ask yourself if you want to bulk up or cut down. In the same vein, keep a track of your fitness journey. This includes a count of how your physical condition was before and how far have you come now. In addition, you can keep track of your food counting your calories and exercise schedules by tracking your fitness. You will also receive guidance on how to improve your outcomes.
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CARBS; REFUEL YOUR ENERGY-TANK
While protein gets all the limelight for building your muscle, carbohydrates or “carbs” help to refuel your energy. To clarify, your body utilizes carbs as a source of energy when you are working out at the gym. It is guaranteed that you will feel feeble during your workouts if you have not eaten your carbs 1 or 2 hours prior to your workout. Therefore, if you are aiming to lift more weight at the gym today, you are supposed to consume some calories. Going into muscle deficit is not suggested. What you can do is, go for how to lose fat and gain muscle simultaneously.
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HYDRATE YOUR BODY
Whether it is before you work out or it is after your workout, you always need to stay hydrated. Dehydration slows the process of production of protein. Additionally, it can hasten protein breakdown and raise your risk of injury.
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EAT IN INTERVAL
It is essential to eat the proper foods at the right times. Moreover, if you want to increase your muscle build. The simplest strategy is to have your breakfast, lunch, and dinner as usual, with meals post-workout, before bed, and two snacks in between. If you are going to the gym, the most important step in replenishing your glycogen levels is to consume carbohydrates after exercise.
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ADD CREATINE TO SUPPLEMENT YOUR DIET
Using the amino acid molecule, “Creatine”, your muscles can store more energy for usage during intense bursts of movement. You can maximize your muscle growth. Thanks to the additional performance boost that creatine supplements your body with. Your muscle cells contain this organic chemical to help in pulling together the amount of water contained in your muscles.
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TAKE AMPLE AMOUNTS OF PROTEIN
Both the correct amount of protein intake and strength training are crucial for muscle growth. Concerns regarding how much protein is required to promote muscle growth have been the subject of ongoing research and debate. You can create and maintain muscular tissue by consuming protein. Certainly, a protein-rich snack or meal should be consumed one to two hours before and after doing out. But, how much protein to bulk up? Per pound of your muscle, you need 1.5 grams of protein to grow healthier and stronger muscles. The following are foods we recommend you to take because they are not dense in trans and saturated fat:
- Whey protein (powdered).
- Greek yogurt.
- Grilled Chicken.
- Tofu.
- Lentils.
- Kidney beans.
- Sirloin steak.
- Low-fat cottage cheese.
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SET YOUR PRIORITIES STRAIGHT
If your goal is to build muscle, it will not happen overnight. The results will always take time. Surely, Rome was not built in a day. The hardest aspect of any lifestyle adjustment can be to set your habits in perfect order. Above all, establishing muscle-building habits will help you succeed and your body will also be rewarded for this hustle.
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INCLUDE ISOLATION EXERCISES IN YOUR WORKOUT
One muscle group at a time can be built well-using isolation exercises. This is because you are able to rest your body well to build muscle is the said period of recovery you give to it. Certainly, you can improve your balance and repair muscle weakness with an individual exercise plan. If you have enough time to work out, you do not need compoundable exercises to rush it all out.
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GO TO THE GYM AND WORKOUT
You are supposed to put your body to exercise or work out in order to tear your muscles and let hypertrophy happen. Though it is rhetorical that workouts can be done at home too. However, we do not want your muscle growth to become stagnant as it will get used to lifting your body weight. But, how to bulk up by lifting weights? It is highly advised that you go to the gym. Firstly, it will create an environment that will persuade you to lift weights. Secondly, you will be able to progressively overload through your sets. Lastly, you can increase the intensity of your exercise accordingly. Here is the workout goal that will help you achieve maximum hypertrophy:
| SETS DURING THE WORKOUT | 4 |
| REPS DURING THE WORKOUT | 15 |
| INTENSITY | 30-60 seconds (45 recommended) |
| REST PERIOD | 80% 1RM |
We have also devised bulking up exercises strategy for you:
| PLAN | EXERCISES |
| PUSH WORKOUT | This workout involves all the ranges of motion involving “push” movement i.e. Dumbbell Press, Skull Crushers, Military Presses, etc. |
| PULL WORKOUT | This workout involves all the ranges of motion involving “pull” movement i.e. Barbell Curls, Face Pulls, Deadlifts, etc. |
| LEG WORKOUT | This workout involves training the whole leg i.e. Quadriceps, Hamstrings, and Calves. |
Take 1-2 days off for muscle recovery. Your body will indicate when it is optimal for you to take rest.
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