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What Causes Muscle Growth

To ensure that muscles to develop, three things are required:

1. Stimulus - exercise is required to result in the muscles work, use energy and cause microscopic damage to the fibers.

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

3. Rest - during the rest or recovery phase that the muscles repair the microscopic damage and grow.

Muscle size increases because of hypertrophic adaptation and an rise in the cross section section of individual muscle fibers. Intensive exercise impacts more about the strength influencing fast twitch type II fibers, therefore the rise in muscle dimensions are accompanied by greater strength.

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

To achieve continuous improvement you will need to keep grabbing higher levels of training intensity otherwise the improvement process will grind to a halt. Fortunately, this is relatively easy to plan for provided certain basic principles and rules are clearly followed. Be sure that you build sufficient rest into your training program otherwise hard work goes to waste. For many bodybuilders and athletes generally, it's the rest element that seems hardest. Subsequent articles within this series will examine these principles in detail.