In the beginning, the muscles grow faster and easier. What is neural adaptability?
Why can beginners gain more muscle mass than experienced individuals in the same period of time?
People who have just started exercising very often look for "shortcuts" to get to their dream body faster. Assuming results after a few workouts is, of course, unnecessary. Then comes either the moment when a person gets stuck and begins to examine the issue from a professional point of view… Or he simply pushes the shaping of his body aside.
Article content:
Why does the body respond better to training in the early stages?
How long does such an initial muscle growth process take?
What is neural adaptability?
Effects on the entire central nervous system (CNS) - not just the muscles.
How to continue to achieve results?
Why does the body respond better to training in the early stages?
The key to changing characters is the right start. This applies not only to strength training, but also to overall sports activity. Even if the transformation of your body does not take place "miraculously fast", you will be able to see several changes in yourself from the beginning. So what happens to your body as soon as you start moving?
You will feel total arousal during the first training. Due to the accelerated heartbeat, your blood will flow faster, which will also cause a faster contribution of oxygen to the brain. However, in addition to such a boost, it is also necessary to take into account DOMS - delayed muscle pain syndrome (colloquially muscular). But the good news is that the more your body moves, the less likely it is that the pain will come to that extent again.
In this way, a beginner can gain more strength and muscle mass as a percentage of his weight than a person who has already achieved some progress. In general, the harder it is to achieve an increase in muscle mass, the more you have from previous progress. Simply put - the more muscle you have, the slower you will grow.
How long does such an initial muscle growth process take?
During the first few weeks, your mitochondrial production will increase. They are involved in the processes that convert sugars, fats and proteins into fuel, thanks to which the body does its job. Studies have shown that during the first 6 to 8 weeks, these processes are up to 50% better.
After the first six months, you most likely know how to see real results. At this stage of the transformation of the body, it is usually no longer assumed that one would want to end it. During the first half of the year, up to 50% (allegedly up to 90%) of people can drop out of exercise for various reasons. But when this time has elapsed, this percentage rises even more dramatic.
According to studies, the whole "accelerated" process declines after about the first year of active exercise. Each of us has a predetermined genetic potential. The closer you get to him, the slower you will go. In addition to appearance, muscles have many other benefits (strength, performance, health, etc.), but the larger the muscle mass, the "more expensive" it is to maintain it in terms of nutrition - diet.
What is neural adaptability?
Simply put, it is the adjustment of muscles to a given effort. Stimulation of muscle cells causes changes that increase strength and muscle mass. The more intense we strain our muscles, the more resistant they become to stress.
However, it is not possible to say that at the beginning of the journey behind your dream body, the same influences will always react to you. Your muscles will get used to it and it will be necessary to "shock" them with increased / other effort, which we will talk about later in the article.
Effects on the entire central nervous system (CNS) - not just the muscles.
At the same time, strength training does not only affect the muscles themselves. It also has a significant effect on the CNS, where changes manifest themselves in several ways. This increases the level of fatty acids in the plasma, which also increases the contribution of tryptophan (an aromatic amino acid that is essential for human nutrition, the basic substance for the production of serotonin) to the central nervous system. As a result, it causes a higher concentration of seratonin - the hormone of happiness.
How to continue to achieve results?
As I wrote at the beginning, building your ideal body is a long way. The longer you wake up to it, the harder it will be for you to build new muscle mass. The basic division of these periods falls into three categories:
Beginner - able to gain 1 to 1.5% of body weight per month
Average - able to gain 0.5 to 1% of body weight per month
Advanced - able to gain 0.25 to 0.5% of body weight per month
As the muscles become more and more resistant, it is recommended to increase the training effort with increasing load, shorter breaks between exercises, or more repetitions in a single series for constant progress.
For example, it is certainly not possible to increase the load indefinitely. As well as the rate of muscle gain, the increase in strength will decrease over time. It is then that it is recommended to think about the change in the length of rest between individual series. Alternatively, a larger number of repetitions with the same weight sooner or later will also lead to an increase in the maximum possible load (usually measured per repetition). Alternatively, use other intensification options.
After a quick gain of muscle mass, it is necessary to train systematically. You will need to do real hard work so that your body gains at least a small amount of muscle from year to year. At least not to lose the ones worn out so far.
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