Discover why some people have a hard time building muscle. Scientific advice and practical solutions to improve exercise results and increase muscle mass.
7 Secrets to Muscle Growth
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Table of contents
If you’re looking to increase your muscle mass, you’ll find plenty of advice online about eating a high-calorie, high-protein diet, challenging yourself with progressively heavier weights, and taking breaks between workouts.
But have you ever wondered how these actions contribute to your muscle mass? Whether you’re a gym novice or an experienced bodybuilder, understanding the biology of skeletal muscle growth can help you understand the process at a cellular level.
Everyone can benefit from weight training, even if your ultimate goal isn’t to build massive muscles. As you age, you lose muscle mass, and it becomes harder to regain muscle as it becomes more fragile.
Why do some people find it harder to build muscle than others?
Growth occurs when muscle cells make new proteins faster than they break down existing ones. The stress of weightlifting and other exercises stimulates this synthesis. The damage to muscles during exercise that results in soreness can also stimulate growth, giving credence to the phrase “no pain, no gain.”
However, if you are not used to exercising or if you do high-intensity training, your muscles can be severely damaged, and much of the manufacturing will be used to repair broken muscle fibers and remove inflammation rather than to bulk up the muscles.
The effect of genes on muscle growth
Building Muscle also depends on genetic factors. Each person’s body has a diverse mix of two types of muscle fibers that are specialized for different types of exercise.
Fast-twitch fibers are geared toward powerful, explosive movements, while slow-twitch fibers support sustained exercise and joint stability. Fast fibers grow more easily than slow fibers, so people with fewer fast fibers may have a harder time building muscle.
Although the ratio is largely determined genetically, it can change over time. Focusing on weightlifting rather than endurance training can make fast-twitch fibers more dominant, but these changes are limited to the muscles you train.
Sex differences in building muscle
The “male” hormone testosterone promotes protein synthesis and stimulates muscle stem cells.
The high levels of testosterone that males experience during puberty could explain why males tend to have more muscle mass than females to begin with.
But when adults are put on the same weightlifting programs, their relative gains in size are similar between the sexes, because the short bursts of testosterone that occur with exercise do not contribute significantly to growth.
Other genetic factors
Ribosomes —the molecular machines that make proteins— have been identified as another potential genetic factor behind muscle gains. Due to genetic differences, people have different types and amounts of ribosomes, which can affect levels of protein synthesis and the types of muscle proteins produced.
These genetic factors can make it harder for some people to build muscle than others. But the encouraging news is that evidence suggests that everyone’s muscles can adapt and grow. You can reduce myostatin, stimulate muscle stem cells, and adjust your muscle-fiber ratio to achieve better gains.
What is myostatin?
Inhibition of muscle growth: Myostatin binds to receptors on muscle cells and reduces the ability of these cells to make proteins necessary for muscle growth. By reducing the rate of muscle growth and regeneration, myostatin limits muscle gain.
Regulating balance: This protein is important for maintaining the balance of muscle growth and maintenance, as it ensures that the muscles do not grow excessively, which may lead to health problems.
Genetic influences and research
Genetic influences: Some individuals have altered versions of the gene responsible for producing myostatin, which results in low or even no levels of it. These changes can lead to a significant increase in muscle size and strength, as seen in some animals such as “puli” dogs and some types of cows.
Research and Treatment: Ongoing research is targeting myostatin to find ways to treat muscle weakness and conditions such as muscular dystrophy. Future treatments may include targeting myostatin to increase muscle growth and improve the condition of individuals with diseases that affect muscles.
In short, myostatin is a key player in controlling muscle growth and is an important topic in muscle-building research and the treatment of muscle diseases.
How do I reduce myostatin?
1. Do resistance exercises regularly
Weight training: Resistance exercise, especially weightlifting, is one of the most effective ways to reduce myostatin levels. When done regularly, these exercises can reduce the effects of myostatin and increase your body’s ability to build muscle.
2. Consume adequate protein
Protein-rich diet: Make sure you eat enough protein, as protein is essential for building muscle. Some research suggests that eating high protein can help reduce myostatin levels.
3. Take appropriate nutritional supplements
Creatine: Creatine supplements are known for their ability to boost strength and increase muscle size. Some studies suggest creatine may help reduce myostatin.
Adding certain supplements: such as HMB (beta-hydroxy-beta-methylbutyrate) which some research shows may help reduce myostatin levels and promote muscle growth.
4. Improve sleep quality
Good sleep: Getting enough sleep (7-9 hours) promotes muscle recovery and helps regulate hormones, including myostatin.
5. Antioxidant-rich diet
Fruits and vegetables: Some studies suggest that a diet rich in antioxidants may help reduce myostatin levels. Fruits and vegetables such as berries, spinach, and tomatoes contain powerful antioxidants that may support this goal.
6. Maintain a healthy fat ratio
Avoid excessive weight gain: Obesity and excess body fat may increase myostatin levels, so maintaining a healthy weight and moderate body fat percentage can help control levels of this protein.
7. Medical and genetic treatments
Advanced Treatments: There is ongoing research into the use of myostatin inhibitors, which are advanced medical interventions. These treatments are not widely available and may be expensive or come with side effects, so you should consult your doctor before considering them.
8. Exposure to sunlight
Vitamin D: Good levels of vitamin D are linked to improved muscle health. Making sure you get enough vitamin D through sun exposure or supplements may help improve muscle performance.
Although reducing myostatin can promote muscle growth, it is important to remember that the human body needs a healthy balance. Do not aim to reduce myostatin too much, as it plays an important role in protecting the body from excessive muscle growth. It is always best to consult a nutritionist or doctor before making major changes to your diet or training regimen.
Read also:
7 Exercises to Build a Strong Body: Goodbye Fat, Hello Muscle!
Common Mistakes That Hinder Muscle Growth
Many common mistakes can hinder muscle growth, even in people who train regularly. Here are some of these mistakes and how to avoid them:
1. Not eating enough protein
Myth: Protein is the building block for muscle. Not getting enough of it can slow down recovery and muscle growth.
Solution: Make sure you eat good sources of protein such as chicken, eggs, meat, fish, and legumes. If you have difficulty getting enough protein from food, consider using supplements such as protein powder.
2. Not getting enough rest
Mistake: The belief that intense and continuous training leads to faster results may lead to muscle fatigue and not giving them enough time to recover.
Solution: Your training plan should include enough rest days. A good night’s sleep (7-9 hours) is also essential for muscle recovery.
3. Neglecting to diversify exercises
Mistake: Focusing on the same exercises over and over can lead to muscle adaptation and not stimulate growth.
Solution: Try to diversify the exercises you do and target different muscle groups. Changing the routine from time to time helps break the routine and increase effectiveness.
4. Not eating enough calories
Myth: Eating too few calories may prevent your body from getting the energy it needs to grow muscle.
Solution: Make sure you are eating enough calories to achieve a slight surplus that allows for muscle building. Remember that healthy food sources are important for proper weight gain.
5. Neglecting free weight training
Mistake: Relying too heavily on machines and not using free weights can limit muscle growth.
Solution: Free weights such as dumbbells and barbells help to activate muscles more and improve balance and flexibility.
6. Ignoring the importance of carbohydrates
Mistake: Focusing only on protein and neglecting carbohydrates can lead to energy deficiency and negatively affect performance and recovery.
Solution: Eat enough healthy carbohydrates such as oats, brown rice, potatoes, and fruits to support energy during exercise.
7. Excessive cardio
Myth: Too much cardio can burn muscle and reduce muscle mass.
Solution: Keep cardio exercises moderate and make sure they complement your training program and not harm it.
8. Not using appropriate nutritional supplements
Mistake: Neglecting nutritional supplements that can support muscle growth and recovery.
Solution: Use supplements such as creatine, branched-chain amino acids (BCAAs), and protein supplements as needed to support your performance and muscle growth.
9. Not drinking enough water
Myth: Dehydration can negatively affect physical performance and muscle recovery.
Solution: Make sure to drink enough water throughout the day, especially before and after exercise.
10. Focusing on heavy weights without proper technique
Mistake: Lifting heavy weights without paying attention to correct form and technique can lead to injuries and limit effectiveness.
Solution: Focus on performing the exercise correctly first, then gradually increase the weights while maintaining technique.
Avoiding these mistakes will help you achieve better muscle-building results and increase your strength sustainably and safely.
Read also:
10 Proven Tips to Build Muscle Fast: Achieve the Perfect Body Today!
conclusion
Understanding why some people have difficulty building muscle requires delving into the biological and genetic factors that influence the process. While exercise and diet play a large role in promoting muscle growth, genetics, and hormones also play a crucial role. Muscle fibers, myostatin, and testosterone are all factors that influence how the body responds to training.
Building muscle can be challenging for some individuals due to biological and genetic factors. However, by incorporating the 7 secrets to muscle growth, which encompass exercise, nutrition, genetics, hormones, muscle fibers, myostatin, and testosterone, individuals can overcome these obstacles and achieve their muscle-building goals more effectively. Consistency and persistence are key to attaining success in the gym, regardless of your experience level.
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