How heavy must you lift? Are your gains doomed after a few weeks of absence from the gym? Are pain pills helpful? This blog topic by CRB Tech Reviews answers all your queries.
Muscle growth, like every other field of study, is constantly growing and developing.
Look no further than these 4 revelations from recent years.
1. Muscle-Building Capacity Remains Long After You Stop Training
It’s common opinion that if you stop lifting weights, your muscles will eventually return to previous size.
Your body has satellite cells. Simply stated, satellite cells are muscle stem cells. They remain dormant at rest, but they’re awakened by muscle contractions and muscle damage during resistance training. Once activated, satellite cells get fused to the affected muscle fibres and donate their nuclei to the fibers.
More nuclei translate into a more growth potential of the muscle. What’s more, satellite cells are self-regulating; when repeatedly activated, they ultimately multiply to facilitate future growth.
2. One Can Gain Substantial Muscle Even Using Very Light Weights
It’s previously preached that you need to lift heavy if you want to grow. Some researchers claimed that training with loads below about 65 percent of your 1RM is not sufficient to activate high-threshold motor units, the ones that are associated with the fast-twitch muscles fibres, which are proposed to have the greatest growth potential.
However, emerging research defies these claims. In fact, loads as low as 30 percent of 1RM have been shown to produce substantial hypertrophy.
Some evidence indicates that growth might be specific to fibre types, with lighter loads targeting the type I fibres and heavier loads targeting the type II fibres. This says that training across a spectrum of loading ranges would be best for maximizing growth.
For years, it was read as gospel that muscle growth is predicated on slugging down a protein shake within an hour after a workout. According to gym story, if you miss out on this, you rapidly become catabolic, and muscle-building is seriously impaired.
However, the research doesn’t support this theory.
This doesn’t mean that a post-workout shake is always totally useless; it depends on how you take your food the rest of your day. To mention, the anabolic effects of a protein-rich meal last approximately 5 hours. So, if you are eating protein-rich meals at roughly evenly spaced intervals throughout the day, you’ll hit your “anabolic window” no matter of when you train.
4. Pain Pills Are Bad For Muscle Growth
Taking an NSAID such as ibuprofen to reduce inflammation and muscle soreness after or before a hard workout is a regular part of many lifters. These analgesics reduce pain by inhibiting the activity of cyclooxygenase (COX). But while this might help to temporarily alleviate discomfort, it may actually inhibit your muscular gains.
Emerging evidence shows that post-exercise inflammation is integral to the growth process. Prostanoids are believed to be particularly important to anabolic signalling, possibly by stimulating pathways responsible for carrying out muscle protein synthesis.
What seems an issue is the potential negative effect on satellite cells associated with consistent NSAID use. As previously mentioned, satellite cells are responsible for donating nuclei to muscle fibers, thereby increasing their capacity to produce muscle proteins. An impaired satellite-cell response is detrimental to long-term growth.
Interestingly, several researchers have found that NSAIDs actually have a beneficial impact on hypertrophy.
To mention, for young, healthy individuals especially those who lift consistently this type of chronic inflammation is far less likely to be an issue.
We conclude now.
Keep looking into this space by CRB Tech Solutions for more on wellness and fitness.