Fitness Guide to Muscle Synthesis

Whether you are a bodybuilder or a strength training athlete, to achieve significant muscle growth you should know how to stimulate and build muscles in order to make the best possible progress in your fitness.

What stimulates muscle synthesis in the first place is, of course, training. However, the process consists of two variables: one is training and the other is recovery.

How muscle growth is stimulated

To ensure optimal performance, muscles should be stretched and warmed up, depending on the intensity of the exercise. This can increase the effectiveness of your workout and also reduce the risk of injury.

Muscle tissue growth is stimulated by repeated muscle contractions. Through repeated eccentric or negative movements, i.e., lowering weight, the body tends to defend itself by activating and hardening the trained muscles. Over time, muscle fibers become damaged and fatigued.

Due to continued muscle contraction, the body begins to recruit additional muscle fibers between sets, which also fatigue as more repetitions are performed. This process continues until no more can be recruited due to the constant fatigue of muscle fibers.

The reason for muscle fatigue is that, on the one hand, the glycogen stores that supply the body with immediate energy (ATP) are increasingly depleted. On the other hand, the burning of glycogen and glucose produces waste products such as lactic acid, which cause the familiar burning sensation in the muscles.

How muscle growth occurs

After completing your workout, make sure to stretch the muscles you've worked to ensure a smooth transition into the recovery phase and to release any tension in the muscles.

Especially after a strenuous workout, the body needs adequate amounts of protein and carbohydrates to repair damaged muscle fibers and provide the body with energy. Meals and/or shakes are especially beneficial after a workout, as they provide the body with the necessary nutrients it needs to regenerate and strengthen muscle tissue.

By giving your body enough time to recover (about 48 hours), the trained muscles have enough time to regenerate and adapt to the new demands.

But that doesn't mean you can't use this time to your advantage. While certain muscle groups are recovering, you can train and strengthen others, allowing you to make continuous progress.