Andrea Metcalf: 5 Things You Should Do Every Morning
How Exercise Can Lower Your Risk of Alzheimer's Death
Muscular Development Basics: Muscles Grow Fast With Resistance Training, Rest and Nutrition
Posted on Nov 17th 2009 4:15PM by Deborah DunhamMuscular development is dependent on resistance training, rest (i.e. alternating which muscles your daily weight-training routine will work out) and nutrition.
Resistance training -- typically, weight training, is the most important factor in building muscles. Lifting weights puts the muscles under repeated stress. This trauma to the muscle leads to tiny tears or injury to the muscle fibers. In an effort to repair or replace them, additional cells fuse to the fibers. The result is known as hypertrophy or growth of the muscle size.
Strength workouts need to be followed by a rest period to allow muscles to rebuild and get stronger so they can handle the stress again. It can take 36 to 72 hours for this to happen. That is why training the same muscles two days in a row is not recommended.
Nutrition also plays an important role in muscular development. Protein, in particular, is used by muscles for growth and repair. The recommended daily amount ranges from 36 to 72 grams. To calculate the amount of protein you need, simply multiply your weight by .36. Hard-core athletes will need a higher amount.
While muscular development is different for everyone, research shows that men and women respond similarly. However, genetics, body composition and gender play a role in the extent of hypertrophy that someone can attain.
For more ways to build muscle even faster, take a look at men's fitness columnist Matt Murphy's guide to Build muscles fast.
Deborah Dunham is a competitive runner, 10-time marathoner, four-time Boston qualifier, triathlete, certified RRCA Running Coach and ACE Personal Trainer.
Resistance training -- typically, weight training, is the most important factor in building muscles. Lifting weights puts the muscles under repeated stress. This trauma to the muscle leads to tiny tears or injury to the muscle fibers. In an effort to repair or replace them, additional cells fuse to the fibers. The result is known as hypertrophy or growth of the muscle size.
Strength workouts need to be followed by a rest period to allow muscles to rebuild and get stronger so they can handle the stress again. It can take 36 to 72 hours for this to happen. That is why training the same muscles two days in a row is not recommended.
Nutrition also plays an important role in muscular development. Protein, in particular, is used by muscles for growth and repair. The recommended daily amount ranges from 36 to 72 grams. To calculate the amount of protein you need, simply multiply your weight by .36. Hard-core athletes will need a higher amount.
While muscular development is different for everyone, research shows that men and women respond similarly. However, genetics, body composition and gender play a role in the extent of hypertrophy that someone can attain.
For more ways to build muscle even faster, take a look at men's fitness columnist Matt Murphy's guide to Build muscles fast.
Deborah Dunham is a competitive runner, 10-time marathoner, four-time Boston qualifier, triathlete, certified RRCA Running Coach and ACE Personal Trainer.
