What is the principle of muscle training

Nowadays, many people pay more attention to their figure, whether they are male or female friends, especially men who want to build muscles, but building muscles is not a simple thing. It requires persistent confidence and cannot be given up halfway. There are still certain tricks in building muscles, so let us take a look at the principles of muscle training.

The reason for muscle growth is supercompensation (also called superrecovery). During muscle training, some muscle fibers will break. After exercise, the muscle fibers will repair themselves. The repaired muscles will be larger than before, so the muscles will become bigger. Can you continue training when your muscles are sore? To understand this problem, we must first understand the following concepts. 1. ATP energy supply. ATP (adenosine triphosphate) is the only direct source of energy for muscle activity. Under the catalysis of enzymes, ATP is rapidly broken down and releases energy to meet the needs of muscle contraction. The ATP reserves in muscles are very small, and they must be broken down and synthesized at the same time to meet the needs of continuous muscle activity. There are three ways to provide energy for ATP decomposition and resynthesis.

The first is the aerobic oxidation of sugar and fat, the second is the decomposition of CP (creatine phosphate), and the third is the anaerobic decomposition of glycogen.

2. Anaerobic metabolism. Anaerobic metabolism is an integral part of human energy metabolism. When muscles perform short-term, high-load exercise, the oxygen supply is insufficient for aerobic oxidation of sugars. The muscles then use the energy released by the anaerobic decomposition of CP and sugars to resynthesize ATP to meet the needs of muscle movement.

3. Anaerobic decomposition of sugar. Anaerobic decomposition of sugar is the breakdown of glycogen or glucose into lactic acid in the absence of oxygen supply, while quickly releasing energy to synthesize ATP for muscle contraction. Because the reserves of CP in muscles are also very small, the anaerobic breakdown of sugar is the main energy supply of anaerobic metabolism. The metabolic product of anaerobic decomposition of sugar is lactic acid. The feeling of muscle soreness is caused by the accumulation of large amounts of lactic acid. The lactic acid produced by anaerobic metabolism in muscles cannot be reversed into sugar within the muscles. Instead, a small part of it is oxidized, and most of it is transported to the liver by the blood and converted into glycogen. From the above, we can see that muscle soreness after weight training is inevitable. Only when lactic acid continuously enters the liver through blood circulation and is converted into glycogen, will muscle soreness gradually disappear. This process is part of the recovery process after training. Lactic acid is a strong acid. Excessive accumulation of it in the body will destroy the stability of the body's acid-base balance, thereby reducing the body's working ability. Many bodybuilders have proven from experience that if you insist on training when your muscles are sore, your muscles will not feel stimulated and it will be difficult to build muscle. Moreover, muscle soreness will cause the muscles' instinctive reaction to resist muscle movement, so it is difficult to concentrate on training, let alone establish a muscle-will connection. Therefore, it is best to wait until muscle soreness disappears before training. Although your training enthusiasm is high and your desire to train is strong, you must understand: without adequate recovery, muscles cannot grow fully. So, can the disappearance of muscle soreness be used as a criterion for the body's full recovery? To understand this issue, we need to first clarify the concept of "recovery". The process of bodybuilding training consumption and recovery

Three stages: The first stage: During exercise, the consumption process is dominant. Since the consumption of energy substances is greater than the recovery, the energy substances gradually decrease during exercise, and the working capacity of muscles and various body systems gradually decreases. Phase 2: Recovery phase after exercise. After exercise stops, the consumption process weakens and the recovery process becomes dominant. At this time, energy substances and the functions of various organ systems gradually return to their original levels. The third stage: super recovery stage. The regeneration and synthesis of energy substances in the body are further strengthened. The substances consumed during exercise not only return to the original level, but also exceed the original level for a period of time. At this time, the body's working capacity is the strongest. This is called over-recovery or over-compensation, followed by a gradual return to the original level. "Super recovery" is an important theoretical basis for bodybuilding. After high-intensity, overloaded weight training, whether muscles can grow fully depends on the level of super recovery. Because super recovery makes the storage of energy substances in muscle fibers higher than before, muscle circumference increases and load capacity increases, now is the best time to start training. It can be said that the standard for full recovery is "whether the body can recover to the maximum extent possible." Super recovery is the process of super compensation and storage of energy substances such as ATP, CP, muscle glycogen, and protein, while the "disappearance of muscle soreness" is only the process of converting lactic acid into partial glycogen. It can be seen that the "disappearance of muscle soreness" does not mean excessive recovery, so it cannot be used as a standard for full recovery. Intuitively speaking, after super recovery, due to the excess compensation of energy substances, the muscles in the training area swell and harden, and the muscle circumference increases, so starting a larger load training at this time will have the best effect. Otherwise, the amount of energy stored in the muscles will gradually decrease and the opportunity will be missed. Finally, it should be noted that super recovery is based on two foundations, namely adequate nutrition and sufficient sleep. After muscles have been overloaded with work, the supplementation of nutrients such as carbohydrates and proteins is the material basis for super recovery. Sufficient sleep can effectively restore energy. More importantly, the synthesis and regeneration of most energy substances basically take place during sleep. Therefore, we must never underestimate the two important aspects of nutrition and sleep, otherwise the gains will outweigh the losses and we will get half the result with twice the effort.

This article explains in detail the principles of muscle training. Basically, while using some equipment to exercise your muscles, you also need to supplement sufficient energy in nutrition, so that the sugar in your body can be decomposed anaerobically and achieve the effect of muscle training.