How do Muscles Grow

Tap to Read ➤ Kalpana Kumari

Strength training often causes the muscles to grow and become stronger. Read on to know more about the process of muscle growth.

Hypertrophy, which is described as the increase in the size or enlargement of the existing muscle fibers, is a process that is involved in muscle growth. When the muscle fibers are subjected to trauma in the event of intense exercise, satellite cells located between the basal lamina and sarcolemma of muscles fibers get activated.

They fuse with the existing muscle fibers, thereby forming new myofibrils (contractile filaments that make up a striated muscle fiber) or repairing damaged fibers. These filaments then increase in thickness and number.

After fusing with the muscle fiber, some of the satellite cells serve as a source of new nuclei, thereby allowing the muscle fiber to make proteins such as actin and myosin in skeletal muscle cells.

Tips for Growing Muscles

Performing activities like running and weightlifting can help you develop bigger and stronger muscles. So, all you need to do is follow an exercise regime that involves rigorous workouts.

Weight training is a good option. Start with light weights and a count that you find comfortable to perform. Be disciplined and regular to perform the weightlifting exercises. Try to gradually increase the weight and repetitions.

Don't rush in to lift heavy weights. Instead, do it slowly. Increase the weights on a weekly basis. This will prevent you from getting muscle cramps and muscle fatigue, which will further help you in following the exercise regime without any break.

Only exercise will not be sufficient to build muscles. You need to eat right. Muscles require proteins to grow. Therefore, you should follow a diet that is rich in protein content. So, you must include foods such as legumes, eggs, milk, soy milk, chicken, fish, turkey, cheese, yogurt, etc.

Though you can follow a diet and exercise regimen to build muscle mass, you should not forget the fact that your overall health will play a major role in producing the result desired by you.

Your rigorous exercise regime and dietary changes should not cause a negative effect on your body. Therefore, to stay on the safer side, you should discuss your goals and plans with a medical practitioner, as well as your trainer.

Disclaimer : The information provided here is solely for educating the reader. It is not intended to be a substitute for the advice of a medical expert.