Muscle growth involves the increase in muscle fibers and the volume of fluid between them. In order for training to be effective, the energy reserve that is provided by consumed carbohydrates is of great importance. If it is not replenished, a "carbohydrate window" will appear, which will not allow the muscle mass to increase.
How do muscles grow after training?
During training, due to the load, microdamages occur, which the body begins to repair. This is what leads to the desired effect - the growth of muscle volume. Muscle growth after training begins at least 3 hours, and ends at the most after two days. That's why it is not recommended to train the same muscle often. Much importance in the growth of muscle fibers has the consumption of proteins and calcium. To grow muscle, you need growth hormone and testosterone. To increase muscle mass, you must constantly expose your body to stress , that is, increase the load.
It is important to understand how many muscles grow after training, and when you can see the results. In general, everything is individual, but on average for a month of regular training the weight increases by 2 kg, and for a year the weight rises by 15 kg.
Why do not muscles grow after training?
There are several objective reasons why training does not work:
- Insufficient caloric content of the diet, and non-compliance with the optimal ratio of proteins, carbohydrates and fats.
- Irregular eating. It is right to eat, at least 6 times a day.
- It is important to observe the water balance, that is, every day to drink at least two liters.
- Ineffective program and improper use of weight. It is important to do the exercises correctly, as there will be no result.
- Of great importance is a full rest to give the muscles the ability to recover.