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The Secret to Muscle Growth: Why is Strength Training So Crucial?
Muscle growth, also known as muscle hypertrophy, refers to the increase in the cell size of skeletal muscle, primarily due to the growth of its component cells. The process of muscle hypertrophy not only involves biological factors, but is also affected by multiple factors such as training and nutrition. Among many training methods, strength training is considered one of the most effective ways to promote muscle growth.
Strength training induces neural and muscular adaptations that, over time, increase the amount of force an athlete can exert.
During strength training, muscles undergo "neuro-muscular adaptations," meaning the body adapts to working against increased resistance in an attempt to increase its strength and size. As athletes continue to strength train, muscle tissue expands by forming new sarcomeres (the contractile elements of muscle), a process known as progressive overload because the athlete needs to continually increase the load to maintain a challenge.
Inspiration for muscle hypertrophy
Muscle cell growth can be triggered by a variety of stimuli, and these changes are an adaptive response by the body to increase its ability to produce force or resist fatigue in an anaerobic state. Strength training promotes muscle hypertrophy through this process.
Strength training has the effect of directly improving muscle strength, while also inducing corresponding muscle growth.
Changes in metabolism and protein synthesis
After strength training, there is a short-term increase in protein synthesis in the body that can last up to 72 hours. When the body recovers after training, damaged muscle tissue is replaced and strengthened, which is one of the reasons for the subjective feeling of increased muscle strength.
Muscle hypertrophy usually results from the growth of muscle cells rather than an increase in the number of cells.
Factors that influence muscle hypertrophy
The process of muscle hypertrophy is influenced by many factors, including biology (such as genetics and gender), nutrition, and training variables. Studies have shown that approximately 53% of the variation in lean body mass is influenced by genetics, and during puberty, the rate of muscle hypertrophy in males increases significantly.
On the other hand, dietary protein intake is also an important factor in determining muscle growth. Studies have suggested that for muscle growth, at least 1.6 grams of protein per kilogram of body weight is needed to ensure that the body has enough materials to synthesize new muscle.
There is no clear consensus on protein requirements for strength trainers, as their daily needs vary from person to person.
Microtrauma and hypertrophy
Microtrauma refers to tiny injuries to muscle fibers, and the relationship between this process and muscle growth has not yet been fully understood. When microtrauma occurs, the body repairs itself and may further strengthen these damaged muscles to improve future resistance to stress.
Although some studies have pointed out that the process of muscle growth is not necessarily directly related to micro-trauma, this phenomenon is indeed an important indicator after strength training, reflecting how muscles adjust and strengthen in repeated training. .Over time, muscle adaptations will increase, allowing athletes to withstand higher training intensities.
Long-term benefits of strength training
The long-term effects of strength training on muscles cannot be underestimated, including promoting bone health and increasing the body's metabolic rate. These benefits are not limited to athletes but also apply to adults who want to improve their quality of life.
Beginners usually achieve significant results in a short period of time, but as training progresses, further growth requires precise planning and sustained effort. These subtle changes will further shape the body's overall function and health.
Application in sports
Many sports, especially strength sports, require quite high levels of muscle hypertrophy. Whether it's weightlifting, boxing, or other sports that require great physical strength, strength training is an important part of these athletes' daily training.
In the process of athletes pursuing performance, strength training is one of the keys to improving their competitive ability.
Therefore, for anyone who hopes to improve their physical fitness through exercise, the importance of strength training is self-evident. Have you started thinking about your training plan and how to effectively use strength training to promote muscle growth?
