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What Causes Muscle Growth

In order for muscles to develop, three situations are required:

1. Stimulus - being active is needed to result in the muscles work, use energy and cause microscopic damage to the fibers.

2. Nutrition - after intense exercise the muscles need to replenish their stores of fuel.

3. Rest - it is during the remainder or recovery phase the muscles repair the microscopic damage and grow.

Muscle size increases due to hypertrophic adaptation and an increase in the cross section section of individual muscle tissue. Intensive exercise impacts more on the strength influencing fast twitch type II fibers, therefore the increase in muscle size is accompanied by greater strength.

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This will deplete the muscle's energy stores and cause microscopic damage to the muscle tissue. During recovery, these stores of glycogen and phosphocreatine will replenish from carbohydrates and creatine ingested as food or supplements. Proteins supplied within the diet will trigger the protein synthesis that repairs the damaged muscle and result in the creation of bigger muscle fibers.

To attain continuous improvement you will need to keep grabbing higher levels of training intensity otherwise the advance process will grind to a halt. Fortunately, this is relatively simple to organize for provided certain basics and rules are clearly followed. Be sure that you build sufficient rest to your training course otherwise the hard work goes to waste. For many bodybuilders and athletes generally, it's the rest element that seems hardest. Subsequent articles in this series will examine these principles at length.