Growth Training

BUILDING BODIES

Having a better understanding on how the body adapts to strength training, will help to maximise on our efforts. But in order to get the desired results from our work-outs, we first need to learn how and why muscle grows so we can focus on the nutrition and types of training for optimum growth.

Muscle needs protein for growth and repair. We get this important nutrient plus many other muscle building vitamins & minerals from our fresh vegetables, fruit, fish & meat. One common misconception is that protein cannot be obtained through eating naturally occurring plant-based sources just as well as it can from eating meat. So a good balance of fresh unprocessed food with a rainbow spectrum of fresh fruit & vegetables is key. We need energy-rich carbohydrates to train but depending on the types of training we're doing, the diet macros for taking on the right amounts of protein will need to be adjusted accordingly for enhancing, defining and repairing muscle.

A top-up of protein powder and other dietary supplements can aid with muscle repair and growth if we're training effectively but otherwise, we may just be taking on unnecessary additional calories. Supplements for overall health can be an extra benefit, for example, L-glutamine helps with repairing a damaged digestive system. Without a well-functioning gut - the energy for training and nutrients for building muscle, will not be absorbed. Increased water intake, which the muscles need to perform, is another key addition to the training diet.

The Fundamentals Of Muscle Growth
It's no good just lifting weights. There not only needs to be some consistency to the program, but also some advanced planning. Without a balanced program, there could be some undesired or negative results. Too many people work the main areas like chest and arms without balancing the body with back and leg workouts. This creates some posture issues and muscle imbalances that can result in strains, tears and injury. Ensure to set up a full training plan for maximum growth and limiting injury.

The body will respond to the pressures put upon it. That's why our muscles shrink (atrophy) and become flabby if we sit at a desk all day rather than if we have movement, through sport/exercise and a manual job. We naturally revert back to a state that best suits our movements and environment (homoeostasis), so, in order to modify our bodies outside of a mostly sedentary environment/job, we need to place it under increased stress levels to develop. We actually need to shock the body to improve the heart and lung fitness and to get the muscles growing.

Muscles are developed over time from causing micro 'tears' which heal and grow as they are repaired. This is experienced as a 'burn' when we lift heavy weights and why diet and rest are key for rejuvenation after a hard work out at the gym.

Ideally, utilising the methods of HIIT, Tabata and through explosive movements of boxing training - coupled with a heavy-weight training routine, we will dramatically improve overall fitness and body conditioning. Because without the proper knowledge - which is readily out there for anyone to learn, we could well be just wasting time and money on a gym membership in exchange for injuries and imbalances and not getting the desired results we labour for!