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TheMuscleAdaptation
Loadadaptationisthe keytomusclegrowth
So,wealreadyknowbasicsofmuscleactivity andpurposesofawokoutlogs.Nowitstimeto rewardyouforyourpatienceandtellwhat makesourmusclesincreasetheirsizeand strength,afterall. Homeostasis Ourorganismisaselfregulatingsystem tendingtoconstantequilibrium(homeostasis). Muscletrainingloadsinfluenceourmuscles shiftinglotoforganismcharacteristicsfrom theirordinarylevel.Thedegreeofthese changesdependsonthecharacterand intensityofphysicalloadsandindividual featuresofyourorganism.Rightafter influenceofanyloaddifferentprocessesstart takingplaceinourorganismtorestoreits initialequilibrium(quiescenthomeostasis).Duringtheserestoringprocessescertainchanges occurthatlateronallowdecreasingofoscillationsoftheorganisminternalenvironmentwhennew similarloadstakeplace.Ourorganismislazyitisalwaystendingtoconstancy.

Adaptation
Anymusclegrowthisaprocessofpurposefuladjustment(adaptation)ofourorganismto theinfluenceoftrainingloads. Adaptationtypes:rapidandlongtem Rapidadaptationappearstobetheresponseofourorganismtosingletrainingloadinfluence. Mostly,werefertothisadaptationtypeinthesenseofrecoveryofnervousandenergyresources justafteratrainingsession. Longtermadaptationdevelopsprogressivelyonthebasisofcontinuouslyrepeatedtrainings. Supercompensation Anymuscleactivity,dependingonitsintensityandduration,leadstocertainoscillationsofinternal environment,toreductionofphosphocreatinelevelinmuscles,depletionofintramuscular glycogen,liverglycogenandfatreserves.Intensiverecoveryprocessestakingplaceafterany significantloadinfluenceleadtothesituationwhenthelevelofenergysubstancesofourorganism ataparticularmomentofaftertrainingrestexceedstheinitialbeforetraininglevel.This phenomenonisknownassupercompensationor,inotherwords,growthor loadadaptation. Peculiarity1 Thesupercompensationphaselastsnotlonggraduallythelevelofenergysubstancesreturnsto itsnormalstate.Toputitinotherwords,ifyouresttoomuchbetweenyourmuscletrainings youlosethewholepositivetraining effectyoumanagedtoachieve . Peculiarity2

Peculiarity1 Thesupercompensationphaselastsnotlonggraduallythelevelofenergysubstancesreturnsto itsnormalstate.Toputitinotherwords,ifyouresttoomuchbetweenyourmuscletrainings youlosethewholepositivetraining effectyoumanagedtoachieve . Peculiarity2 Themoreenergyyouwastewhenworkoutthemoreintensivelyrecoveryprocessestakeplace andthehighertheinitiallevelexceedingofthesupercompensationphaseis.Inotherwords,the moreintensivelyyouworkoutthemoresignificant increaseofyourpowerandmuscle growthyouget. Still,thisruleworksonlywithincertainlimits:incaseoftooheavyloadsthespeedof recoveryprocessesisgettingslowerand thesupercompensationphaseisdelayed due tothisitappearstobelessexpressedandeffective.Firstofall,itregardsovertrainingwhenwe setsuchheavyloadforourorganism,whichitsnotabletoovercomeinanordinaryway. Thisappearstobetheexactwayofrecoveryofnotonlymusclefunctionsbutalmostallother functions.Engagingofanyofthemleadstodecreaseoffunctionalabilitiesofourorganismthen duringrestperiodthephaseofsupercompensationisachieveditlastsonlyforalimitedperiodof timeandthen(incaseofabsenceofnewloads)theleveloftrainedfunctiondecreasesagain thephaseoflostsurepcompensationtakesplace.

MuscleGrowthexercise physiologyrules.
Musclegrowthispossibleonlyincasetheprocessof adaptationofmusclestoloadswillbebasedon constantincreaseoftheseloadsconductedin accordancewithcertainrules: Rule1 Conductionofrepeatedmuscleworkoutsinthephase ofsupercompensationleadstopositiveinteraction ofworkouteffectsandtolongtermadaptation(growth). Eachstepforward(evenifitsonlyacoupleof centimetres)isbetterthanstandingstillbecauseinour casestandingstillmeansregress.Thatswhyweareto moveforward(slowlybutinexorably). Rule2 Repeatedworkoutsofamusclegroupaftertoolongrestperiod(inthephaseoflostadaptation) willnotleadtogrowthbecauseeachofsuchtrainingsessionswillstartatthesameinitial adaptationlevel(onestepforwardandthesamestepback). Rule3 Toofrequentworkoutswillnotleadtogrowthduetointerruptionoftherecoverystage(wejust makeoneandthesameincompletestepforward).Inordertomakeabetterprogress,amuscle needsnotonlytorecoveritspreviouslevelbuteventoexceeditabit.Onlyinthiscasewellbe abletomakeonemorestepforwardthatcanmoveusclosertoourgoal. Theseexercisephysiologyrulesmatteronlyforalongtermtrainingprocess.Followingthemwell witnessouractualprogress.Butwhenitcomestoseveraltrainings(microcycles),wecantrain evenifourmusclesdidntrecovercompletelytoachievestrongermuscleexhaustioninorderto guaranteesignificantmusclegrowthinfuture. Now,whenyouknowwhatinfluencesourmusclegrowthandhowittakesplace,youprobablythink thatelaborationofanadequatetrainingprogramisapieceofcake. Itsnecessaryonlytodefinetheloadlevelrequiredformaximummusclegrowthandrestintervals toachievethephaseofsupercompensationandthenoneneedsonlytorepeattrainings constantlyincreasingtheirloads.Isitthatsimple?Dontbeinahurry.Hereaseriousproblem arises. Musclegrowthisacomplexprocessthatincludeslotsofotherparametersapartfrommuscular cells.Forexample,phosphocreatinesupercompensationoccursjusttwominutesafterwestart muscletrainingittakesseveraldaystorestoreglycogenreservesand,whatcomestomuscular cellrecovery,thisprocesscantakeawholeweek.Andthroughallthistimeotherparameterswill beinthephaseoftrainingeffectloss.So,onemoregrowthruleresultsfromallpiecesof informationpresentedabove.

Musclegrowthisacomplexprocessthatincludeslotsofotherparametersapartfrommuscular cells.Forexample,phosphocreatinesupercompensationoccursjusttwominutesafterwestart muscletrainingittakesseveraldaystorestoreglycogenreservesand,whatcomestomuscular cellrecovery,thisprocesscantakeawholeweek.Andthroughallthistimeotherparameterswill beinthephaseoftrainingeffectloss.So,onemoregrowthruleresultsfromallpiecesof informationpresentedabove. Rule4 ItisNOTPOSSIBLEtoworkoutallparametersresponsibleformusclegrowthatthesametime. Wearegoingtodiscussthis4 th ruleindetailsinthesectiondevotedtopereodizationpart.Readit carefullyandyoullbeabletouseitforyourowngood. Movingforward!Formusclegrowth! Rememberthefirstrule:conductionofrepeatedworkoutsinthephaseof supercompensationleadstogrowth.Thisistheessenceof bodybuilding .Thekeytosuccess isconstantloadincreaseduetowhichtheprocessofconstantshiftingoftheupperlimitofyour achievements(supercompensationupperlimit)takesplace. Therearealotofwaystoincreasebothloadsandtheirtypes:inordertoincrease intensivenessofamuscletrainingsessionitsenoughjusttoreduceitsdurationwhenkeepingits volumeoritspossibletoincreasetheloadbymeansofslowdownofperformanceofexercises. LotsofvariantsRightnowwearegoingtodiscussonlyoneofthembutitappearstobetheone thathasaverylonghistoryandhadbeenprovenbyhundredsofathletegenerations.Iamtalking aboutconstantincreaseoftrainingweights.Thiswayofloadprogressionisonehundredpercent reliable.Believeme,ifyoureachtheweightof350lbsforBenchPressyoullsimplynotbeableto avoidamassivechestandastrongshouldergirdle.Atthesametime,thiswaybeingtheeasiest oneisthebestfromthepointofprogresswatching.Youjustneedtoaddweighttoyourbarbell andrecordresultsregularly. Buthowisallthisdoneinpractice?Itsrather simple.Forexample,imaginethatyoumanagedto defineyourrepcorridorandknowthatyouneedto do58reps.Then,youneedtochoosethebarbell weightwithwhichyouareabletocomplete5 clean(withoutanyhelp)repetitions.Duringeachnext muscletraining(clenchingyouteethifyouneed)try todoonemorerepetitiontillyoureach8.Assoonas youmanaged8repsincreasethebarbellweightin ordertobeabletoperform5repsagain.Byfollowing thisprocedure,youllbeincreasingyourtraining weightsand,consequently,youwillbegrowing. Usuallyadditionalweightsamount210lbs.Iadvise youtoadd2lbs.Themaincriterionofprogressis musclegrowthbutitsjustatipoftheiceberg:the mostimportantthingisthatyourmusclemassgrowcontinually.Thatswhytakinginto considerationlongtermprospects,thebestapproachisnottotrypullinghugeweightsatonce buttoincreasetrainingloadinsmallquantities. Itsbettertohave smallweightincreasebuttohaveitcontinually.Remember,whileyou areaddingweightyougoongrowing.Yourbestassistantsinthisprocessaresmallplates(of 0.5kgandless)andyourtrainingdiary. Exampleofaweightprogression Training1:100lbsX5reps Training2:100lbsX6reps Training3:100lbsX8reps(forexample,herewemanagedtodo2additionalreps) Training4:110lbsX5reps(wecouldadhere2kginsteadof5,butthenwewouldbeabletodo 67repsatonce) Training5:110lbsX6reps Youneedtoincreaseweightsofeachapparatuslittlebylittleotherwiseyoullspoilprogression constancy.Remember:aslowbutsurepersonwinstherace.Dontstrivetoworkwithheavy weightsintheverybeginninganddontforgetaboutcorrectexerciseperformance.Whenreducing anexerciseamplitudeandhelpingyourselfwithyourwholebody(cheating)youdeceiveyourself becausebydoingthisyoumaketheexerciseperformanceeasier.Apartfromthefactthatwrong performancecanbedangeroustoyourhealth,itleadstogrowthofshapelessmusculature (possibly,yousawsuchorangutanlikeguysyourself).

constancy.Remember:aslowbutsurepersonwinstherace.Dontstrivetoworkwithheavy weightsintheverybeginninganddontforgetaboutcorrectexerciseperformance.Whenreducing anexerciseamplitudeandhelpingyourselfwithyourwholebody(cheating)youdeceiveyourself becausebydoingthisyoumaketheexerciseperformanceeasier.Apartfromthefactthatwrong performancecanbedangeroustoyourhealth,itleadstogrowthofshapelessmusculature (possibly,yousawsuchorangutanlikeguysyourself). Howdoproteinsappear? Aproteinmoleculeappearstobeachainofaminoacids.Allproteinsofahumanbodyare producedinourcellsof20aminoacids comingtoourorganismwithalbuminousfoodor synthesizedbyourorganismitself.Aminoacidsarepeculiarconstructivebricksofaliveuniverse ourbody(includingourmuscles)consistsofthem. Proteinsynthesistakesplaceincellsanditisaverycomplicatedprocess.Itsintensiveness dependsonahugeamountofdifferentfactors.Themostimportantofthemarehormone molecules,whichwhenpenetratingcellsstartsynthesisprocessesrecordedinourDNA.Theother importantfactorispresenceofenoughaminoacidsandenergysupplyincellsbecausewithout aminoacidstherewillbenothingtomakeproteinsofandenergyisrequiredfortheprocessof moleculeconstruction. Herecomebasicconditionsforanewproteinmoleculesynthesis:
l l l l

highlevelofanabolichormones(testosteroneandsomatotropin)inblood presenceoftestosteronereceptorsinthecell enoughamountofaminoacidsinthecell enoughofenergyinthecell

Mostprobably,youaskyourself,Howexactlyourmuscletrainingsinfluencetheprocessofprotein synthesis?Alas,sciencecannotgiveusaclearanswer.Thereareonlyseveralhypothesesthe mostwidespreadoneamongthemisthedestructionhypothesis.Itassumesthatproteinsynthesis processespossessacertainkindofinertiathatswhy,whenrestoringtheproteins(muscles) destroyedbyatraining,acertainepactalanabolismtakesplace,whichleadstoincreaseofcell proteinlevelincomparisonwiththeinitialone.Inotherwords,theprocessofsupercompensation occursinconnectionwithenergysupplyrecovery.Thisisveryimportantformusclegrowth. source:gymper.com

Tags: musclegrowth

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