Muscle hypertrophy is achieved when several factors are present. Achieving muscle hypertrophy is practically impossible without specific and progressive training of the muscles. However, to hypertrophy supplement with a good diet, respecting rest times, and sleeping well is perhaps just as important.

This article defines the concept of muscle hypertrophy, describes what types there are, and proposes a method to make muscles increase in size.

RELATED: Muscle Hypertrophy Routine at Home.

Muscle hypertrophy: What is it?

By definition, muscle hypertrophy is the growth of muscles due to the enlargement of the muscle fibers.

According to science, hypertrophy is generated when contractile protein synthesis is more significant than its degradation. (1) This is why protein is essential in a hypertrophy diet.

In a classic gym hypertrophy routine, what is achieved with the exercises is the inflammation and rearrangement of the muscle fibers. This causes more proteins to be deposited on the cell membrane, increasing its size.

Although gaining volume can always be achieved with exercise and diet, genetics also affects this process. Some studies estimate that muscle genetics have a 35-80% influence on muscle hypertrophy. (8)

It is important not to confuse the terms hypertrophy and hyperplasia. Although both are related to the size of the muscles, the first is due to the increase in the size of the fibers (already existing), and the second is due to the generation of new muscle fibers.

Hypertrophy is a process that can be achieved naturally with training and a specific diet. Researchers still debate about whether hyperplasia is possible.

Types of muscle hypertrophy

There are two types or classes of muscle hypertrophy – M fibrillar and Sarcoplasmic. The first leads to the development of strength in muscle fibers. While the second is about the increase in volume. (1).

The quality of muscle mass obtained due to one type of hypertrophy or another differs substantially. The myofibrillar produces “dry” and toned muscles, while the sarcoplasmic produces bulky, unmarked muscles.

The fundamental rule to achieving myofibrillar hypertrophy is to do a maximum number of repetitions with moderate weight. To achieve sarcoplasmic hypertrophy, the ideal is to achieve a maximum of 10 repetitions and four series with considerable weight, to reach muscle failure in the last two series.

To avoid the muscles not adapting to the loads, it is also recommended to dedicate at least one day a week to maximum strength (maximum of 6-8 repetitions). This is ideal for the ectomorphic body type.

How to achieve muscle hypertrophy?

To achieve muscle hypertrophy, nutrition must be combined with an intense routine that allows the muscles to recover and respect the hours of sleep. These three processes contribute at different levels and naturally form the basis for hypertrophy.

Here’s how to achieve muscle hypertrophy:

1. Focus on technique

Neglecting the technique is one of the main mistakes in achieving muscle hypertrophy. In attempting to gain weight, beginners often perform uncontrolled movements and divert loads onto the joints. The result: your muscles work less, and you risk sports injuries. It is more effective to gain volume to start low, improve technique, and increase loads little by little.

1. Distribute the proteins throughout the day

Although several studies confirm that eating an excess of protein after training does not make sense. If you must distribute them throughout the day. (6,7,8)

Your body can absorb approximately 10 grams of protein per hour, which is essential to achieve hypertrophy. To supplement this amount, ensure that all your main dishes contain good quality protein-rich products.

1. Sleep well

Gaining volume without resting is impossible. Sleeping well is one of the fundamental bases for the muscles to recover and increase their size. If you find it difficult to sleep, you can try reducing by avoiding using the mobile 1 hour before bedtime, reducing caffeine, and taking melatonin.

1. Alternate between strength and hypertrophy routines during the week

To increase the overall size of the muscles, you need to combine them with force. This is great for improving levels of hormones related to muscle growth, such as growth hormone and testosterone.

The repetitions should not exceed 12 and 3-4 series in a hypertrophy routine. In a strength routine, you work with a maximum of 8. Alternating maximum repetition days with traditional practices is the best way to advance to the next level.

1. Measure rest times between sets

Measuring rest times is essential to allow the muscles to recharge energy between one series and another. The optimal rest time to achieve the increase in volume in the gym is around 45-90 seconds.

1. Rest one month and gain weight

To achieve muscle hypertrophy, you must gradually increase your weight. However, there will likely come when you do not see better results, and you have stalled. Instead of pushing for more, it is better to rest for about 30 days.

Take advantage of that month to do cardio and focus on toning the body. Then you will come back recharged, and you will surely obtain better results in muscle hypertrophy.

1. Sports Supplements

The primary fuel for muscles is phosphocreatine and muscle glycogen. Glycogen can be regenerated with carbohydrate foods. Creatine is found in meat in smaller amounts and is more difficult to obtain. For this reason, we consider that to achieve muscle hypertrophy, taking creatine monohydrate cyclically is one of the best supplements to help you increase the volume.

Benefits of muscle hypertrophy

Hypertrophy is associated with several benefits, not only at the aesthetic level but also at the level of skills and possible improvements in health.

In particular, muscle hypertrophy gives power to your muscles, accelerates your metabolism, and improves some indicators of your body.

The benefits of hypertrophy are:

• More muscle strength and power
• Improve anaerobic endurance
• More power for longer
• It helps you learn healthy nutrition
• Soft tissue symmetry and health
• Increased caloric expenditure
• Esthetic

How do you increase the volume of muscles?

The basis of the muscle hypertrophy process is to place significant tension on the muscle fibers, cause micro-damage to the muscles, provide the body with sufficient nutrients and sleep well for them to recover.

Under these conditions, the body’s cells become inflamed, repaired, and muscles grow and increase in size.

The best way to achieve muscle hypertrophy is to combine a routine with weights and free bars under undernutrition to gain muscle mass with a caloric surplus. Also, the process is directly affected by the levels of certain hormones. So the body must have nutrients to make them.

Including basic multi-joint exercises combined with foods rich in zinc and magnesium is an excellent strategy for hypertrophy. This is because they are the raw material for increasing testosterone levels.

Do you have to do cardio to hypertrophy?

To achieve muscle hypertrophy, you must emphasize exercises for volume. The classic strategy is isolation exercises in the gym with machines and bars.

Accompanying a muscle hypertrophy routine with low-intensity resistance training or cardio (swimming, running, elliptical, etc.) is a way to improve muscular endurance or m-hypertrophy. This method is known as active recovery.

On the other hand, HIIT, calisthenics, and functional training are excellent ways to improve muscular endurance or m-hypertrophy. However, doing it excessively or continuing a bulking routine is not recommended.

Muscle hypertrophy and lactic acid

It has been confirmed that pain from lactic acid accumulation is not the most critical factor in achieving muscle hypertrophy. (7)

Although the lactate concentration increases in a routine of this type, it is not the most critical factor in increasing muscle volume. Instead, it is related to the maximum resistance that an athlete can have.

By increasing the lactic acid capacity in the body, fatigue is reduced. This is important to improve the distance when running, for example. But in the case of muscle hypertrophy, it is even more essential to provide a sufficient level of creatine and muscle glycogen.

ABSTRACT

Muscle hypertrophy is defined as an increase in the size of muscle fibers and the fluid that surrounds them.

There are two types of muscle hypertrophy. Sarcoplasmic – volume is worked, and myofibrillar resistance worked.

Exercises with weights and bars in the gym are the best to achieve sarcoplasmic muscle hypertrophy. Alternating between the two types of hypertrophy is essential to accomplish the typical body of fitness professionals.

Exercises with body weight and maximum repetitions are the best strategy to achieve myofibrillar muscle hypertrophy.

Sleeping well, respecting rest times, and concentrating on technique are crucial to achieving muscle hypertrophy.

SEE REFERENCES

1. Single versus multiple sets in long-term recreational weightlifters, source

2. Hypertrophy and Muscle Growth, source

3. Nutrient timing revisited: Is there a post-exercise anabolic window ?. Source

4. Is There a Postworkout Anabolic Window of Opportunity for Nutrient Consumption? Clearing up Controversies. Source

5. Defining the anabolic window

of opportunity. Source

6Fundamentals of Human Nutrition / Lactic acids. Source

7. MUSCULAR HYPERTROPHY FROM THE GENETIC COMPONENT. Source

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However, several studies affirm that to achieve muscle hypertrophy of the abdomen and mark the abs, it is equally or even more important to respect muscle recovery times. (1,2,3)

So doing planks every day could be counterproductive to improving the results in your body.

This article looks at why doing planks every day is not suitable for building muscle mass and what is the best frequency of planking based on a person’s level and fitness level.

What are abdominal planks?

The abdominal plates are one of the best static exercises to develop the abdomen muscles. The goal in doing this exercise should be to maintain a fixed position for as long as possible.

Because they don’t require equipment and allow you to warm up your entire body, planks are ideal for starting a sit-up routine to do at home.

When doing planks, the development of the internal and frontal muscles of the abdomen is achieved. The shoulders and arms are worked secondarily. In addition, some types of planks, such as the lateral ones, allow you to perform the oblique and transverse muscles.

Compared with other types of abdominal exercises, the advantages of the planks is that they allow working the muscle fibers of the slow kind.

RELATED: Ab Plank Routine At Home

Can you do irons every day?

Studies have shown that ironing every day can bring more problems than benefits. In the first place, for the development of the abdomen, there must be at least 48 hours of rest per week. (2.3)

Failure to provide sufficient rest time in large muscles such as the abdominals can negatively affect muscle development. If this is done frequently, it can lead to overtraining syndrome.

While this is not going to happen by doing 1 minute of irons, even every day, it is likely that if you exceed the frequency, you will not obtain additional benefits.

Number of times to plank per week per level

Planking every day is not the best idea, especially if you are a beginning athlete. Increasing the number of times you do planks in the week is only recommended when you notice that the previous level does not generate changes or sensations in the middle zone.

In the case of beginners, it is recommended that the frequency of doing abdominal planks is no more than 4 or 5 times a week. As for the duration, the time must be in proportion to the athlete’s physical state.

Also, instead of worrying about doing planks every day, it is best to emphasize technique. It is essential to maintain a correct posture and a regular breathing rhythm and not strain the joints.

The number of times – frequency of ironing per level recommended is:

• Beginners – 2-3 times a week
• Medium level – 3-4 times a week
• Advanced level – 4-5 times a week

Benefits of doing planks five times a week:

• Develop abs progressively
• Avoid overtraining
• Improve posture
• Reduce waist circumference
• Greater muscle volume

Recovery time per muscle group

Small muscle groups require approximately 48 to 60 hours for full muscle recovery. In the case of large muscles, legs, chest, abdomen, and back take up to 72 hours. (1)

Doing planks every day, the body’s rest times are not being respected. Not only because of the excessive work of the muscles but also because of a depletion of the central nervous system.

By exercising large muscles every day, you experience severe stress. Giving your neurons the necessary rest time is needed to increase performance in the gym. Including techniques such as myofascial release is essential to achieve this.

Is it reasonable to do planks every day to lose weight?

The abdominal planks are an exercise that does not burn a considerable amount of calories. If the goal is to lose weight, doing planks every day is not good. It is best to include some types of cardio combined with full-body routines in the week.

The main benefit of planks is strengthening the core muscles and the development of neuromuscular communication with the brain. To get rid of excess fat, it is best to regularly combine a low-carb diet with cardio exercises.

Alternating planks with an abdominal vacuum – A good strategy not to fatigue the abdomen

Alternating the abdominal plank exercise with the abdominal vacuum exercise is a good strategy for a beginner to develop a strong core. The abdominal vacuum is an exercise that involves breathing, breathing, and the internal muscles of the abdomen. It consists of the ability to retract the stomach as much as possible.

Instead of doing planks every day, the good idea is to intersperse this exercise on rest days. Performing the abdominal vacuum exercise is good for strengthening the diaphragm muscles. Remember that the powers of the upper abdomen are directly involved in breathing.

Also, on ironing days, it is recommended that you use a timer or a clock placed in front of your eyes on the floor. Start with 10-30 seconds and four sets, gradually increasing the time. Remember that doing planks every day is not necessary to improve weekly performance.

ABSTRACT

Ironing every day is not a good idea. This is because it can be bad for recovering the core muscles in excess.

To achieve the development of the abdomen, it is necessary to respect the rest times. According to science, it takes at least 48 hours of rest to recover the stomach muscles.

Even for an advanced athlete, the ideal is to do planks 4-5 times a week. Rather than ironing every day, it is recommended to emphasize technique or move on to more complex plate variations.

What if you do the iron every day? You are at higher risk of fatigue and not allowing your abdomen to get enough rest.

Forearm training is beneficial for experienced professionals and athletes, and beginners. Since the forearms receive a static load in most barbell and dumbbell exercises, their strength is not sufficient to fully balance the wrists.

Forearms like Popeye, the sailor

There is a tendency to believe that the circumference of the forearm does not change and remains constant throughout life (remember that the theory of somatotypes is based on this, which determines the predominant body type based on the width of the wrist); the practice shows that the forearms can be worked successfully.

Developed forearms change the figure’s proportions, which includes helping to focus on larger arms. The most illustrative example is the famous cartoon character, the sailor Popeye; however, as we remember, its secret was the absorption of spinach.

In contrast, weak forearms reduce performance during horizontal bar exercises (mainly chin-ups) and basic barbell exercises and, in particular, all types of dumbbell exercises for biceps, triceps, and shoulders.

Anatomy

Let us make a reservation that the name “forearm” can be mistakenly perceived as a group of muscles located in front of the shoulder; However, in reality, talking about the powers of the forearm boils down to talking about the forces near the wrists.

The forearms are made up of many relatively large and small muscle groups, including the brachioradialis muscle (the arm bends at the elbow joint) and the wrist flexors and extensors. The flexors are on the inside of the wrist and the extensors on the outside.

RELATED:

• Exercises to train biceps
• Ectomorph
• Body types

How to train your forearms? – Exercises and tips

Rope climbing is one of the best exercises for developing forearm strength. Next on the list of the most effective are horizontal bar exercises that consist of holding or lifting the body weight using the muscles of the back, arms, and wrists.

However, it is true that most “conventional” arm exercises only put indirect stress on the forearms; Most of the time, this is a static hold, while training the forearm muscles should involve flexion and extension of the wrist joint.

That is, the need for isolated forearm training; it is better if you perform exercises with a rope and a horizontal bar. Isolation exercises train the muscles of the forearms to fall into three categories:

1. Barbell exercises

The main advantage of working your forearms with a barbell is that the muscles of the left and right arms are equally involved in the movement, allowing you to train symmetrically. The emphasis on the flexor muscles is on the palm faces upwards when performing the exercise; if the palm faces downwards, the extensors.

1. Dumbbell exercises

Training the forearms with dumbbells (although it copies barbell exercises) increases control over the execution of the movement. You can do the exercises with one hand alternately or with both hands together. You can supplement the lift with a smooth, controlled rotational motion.

1. Exercise with rotation

The third type of forearm exercise is muscle work, emphasizing wrist rotation. Take a meter rope, connect one end with a 5-7 kg dumbbell, the other with an empty handle of a folding dumbbell. Then stand up straight, grasp the hold with both hands, and, making rotational movements, wind the rope with the weight attached to the dumbbell handle.

How often to work your forearms?

Suppose you want to increase the strength of the muscles of the wrists and forearms. It is enough to add 3-to 4 isolation exercises for this group of muscles, including them on the training day of the back or arms (and acting at the end of the training, when the main muscles have already been worked).

Note that the choice of exercises should be based on the personal program and the individual characteristics of the physique. The degree of muscle development and muscle hypertrophy of the forearms varies significantly from one athlete to another, depending on several factors.

Begin by doing three sets of light-weight forearm exercises and 12-15 reps, gradually increasing your working weight and reducing the number of agents to 8-10. However, always remember that training your forearms with hefty weights increases the risk of injury.

ABSTRACT

Training the forearm muscles can be helpful for both professional athletes and beginners: developing the wrist muscles allows you to focus on the large arms (creating the Popeye sailor effect). It will enable you to increase performance in basic exercises with A bar.

Science recognizes two types of muscle fibers: red (slow) and white (fast). The ratio of muscle fiber types is one of the parameters that differentiate a top sprinting athlete from a marathoner.

Knowing what types of muscle fibers are worked with the exercises is beneficial to improving performance and an athlete’s capacity. Thus it is helpful for the selection of muscle recovery methods.

Ignorance of the physiology and muscle genetics of the body causes a person to choose the wrong training strategy. To gain lean muscle mass and sculpt an athletic body, It is necessary to understand how the muscular system works and what types of muscle fibers predominate.

Differences between red and white muscle fibers

The human musculature comprises connective tissues, capillaries, sarcoplasm, and the two types of muscle fibers. The latter, in turn, are divided into White (fast) and red (slow) fibers. The speed of contraction at which they work is the main difference. The color differs due to the source from which they take energy.

The slow muscle fibers (red) are responsible for supporting homogeneous, static, and endless loads; this type uses fat as its primary energy source. The fast muscle fibers (white) have the function of making short but high-intensity movements; They use muscle glycogen and creatine for energy.

How do you know if a muscle fiber is slow or fast?

An example of distinguishing between the two types of muscle fibers is to make an analogy with birds. For example, the chicken breast and wings; are characterized by their white color and a minimal presence of fat. The thighs and legs have a characteristic darker shade of red muscle fibers.

Most of the time, the birds are on the ground, where the muscles of their legs withstand a constant static load. Slow muscle fibers mainly bear this load. (1) On the other hand, the wing muscles are used for short and intense movements. It is this type of movement that fast fibers do.

In the stabilizing muscles of the torso, the spinal area, the internal abdominal muscles, and the leg muscles, there is a more significant presence of slow muscle fibers. Fast muscle fibers prevail in the rest of the regions (3).

Slow / Red fibers

Slow muscle fibers are thin and weak. These are capable of withstanding loads for long periods. Its reddish color is due to the presence of oxygen molecules. Oxygen is essential for the oxidation of fats. Its correct transport in the body requires iron.

Aerobic exercises like running or walking act on slow muscle fibers. When doing this exercise, something fundamental is to keep the pulse in the fat-burning zone (60-70% FCM). In this way, oxygen is supplied to all muscle tissues.

The best exercises to target red muscle fibers are static exercises. The abdominal planks and fixed squats are the most classic exercises.

Fast fibers / White

To work fast fibers, high intensity movements are needed. To move, muscles need quick access to some source of glucose. Fat is useless for the work of this type of muscle fiber. Its transport and oxidation take at least a couple of hours. Ideally, the energy should come from a place that is accessible and very close to the muscles: the muscle glycogen stores.

White muscle fibers perform explosive movements; they work based on glycogen and phosphocreatine adenosine triphosphate (creatine phosphate or PCR) (2). The increase in muscle volume is mainly due to the growth of these types of muscle fibers.

The proportion of muscle fibers depends on the body’s somatotype.

The human musculature is made up of a network of different types of muscle fibers, and this depends on the body’s somatotype.

The good news – the body can adapt under the influence of regular workouts and slightly modify the ratio. Of course, it depends on the type of sport that is practiced. In the case of a marathoner, the percentage of slow muscle fibers can reach 80% of the total. On the contrary, in high-intensity athletes, fast fibers predominate.

How to exercise fast fibers?

Strength training is best for exercising fast muscle fibers. The higher the weight to be lifted and the lower the number of repetitions, the better the tight muscle fibers will be worked.

The primary energy source for this type of muscle fiber is glycogen. Therefore, it is essential to consume sufficient carbohydrates, especially before and after an exercise routine. It is common to see athletes recharging energy with fruit after training. It is not only proteins that are important in sports nutrition. Oatmeal with fruits is an example of an ideal breakfast before a workout.

ABSTRACT

• There are two types of muscle fibers: white (fast) and red (slow) muscle fibers.
• Each type of fiber uses different sources of energy to generate muscle movement.
• The ratio of muscle fiber types can be modified with exercise.
• Strength training acts on the white threads; before doing this type of exercise, consuming the appropriate dose of carbohydrate foods is recommended.
• Slow muscle fibers are activated by performing long-duration, low-intensity aerobic exercises.
• The ratio of carbohydrates, proteins, and fats must be balanced to provide energy to the two types of muscle fibers. 

The main advantage of the Foam Roller is that it can stimulate the fasciae. This is known as the myofascial release technique .

Medical experts and fitness professionals use this technique as a muscle recovery method.

In this article, you will be able to learn what the Foam Roller is, what it is for, and a series of examples of exercises.

Foam Roller – What is it?

The Foam Roller is a sports accessory that consists of a rigid foam-rubber roller. To use the Foam Roller, you must roll with your weight over the body area that you intend to massage.

There are different sizes, lengths, and diameters of Foam Rollers. Some may have a smooth or raised surface. It all depends on the use and needs of each person.

The foam roller allows the mobility of the fasciae or muscle layers, which is known as ALM.

This technique is used both as a physical warm-up before a gym routine. As well as a muscle recovery tool. In recent years, the Foam Roller has become part of the training of many high-performance athletes.

Exercises with Foam Roller

The Foam Roller must be used on the ground. The person must be lying on top of the foam roller.

Fitness and sports professionals recommend starting using it in areas where you feel greater muscle sensitivity. It is recommended to roll slowly and extensively, always on the muscle.

Below are exercises with the foam roller.

1. Back of the buttocks

Place the massage cylinder just above the popliteal region. Do slow forward and backward movements, but no more than 10 cm per exercise. Gradually move up to the gluteal area. Pay attention to the size of ​​the muscles where you feel pain or tension.

2. Exercise with a foam roller for the back of the legs

Place the roller under your legs. Resting on your elbows, begin to gently roll the roller back and forth, massaging the muscles. Avoid excessively violent movements and do not put pressure on the knee joints. Do the exercise for 1-2 minutes.

3. Calves

This exercise with the Foam Roller is especially recommended for runners. Doing it after training helps improve blood circulation in the calf muscles. Roll the roller slowly, paying attention to where you feel discomfort.

4. Lateral leg area

Myofascial release of the outer thigh helps footballers, and other athletes actively use their legs. Working 10 to 15 cm at a time, slowly roll down the left side of the body first and then the right. In total, the exercise requires at least two minutes.

5. Inner thigh

It is better to use a roller with a larger diameter; This will elevate the hips and make the massage procedure easier.

6. Foam roller for lower back

Using the myofascial release roller on the back requires care; in particular, avoiding pressure directly on the vertebrae in the lower zone is essential. As with other exercises, slowly turn the roller while massaging your back slowly and gently. If you feel sharp pain like a needle, stop exercising.

7. Lateral abdomen

This exercise will help warm up the latissimus dorsi and lateral core muscles involved in chin-ups and incline rows. Also, this exercise is ideal for swimmers.

8. Triceps

In many ways, this exercise is similar to the previous one. However, the load is applied not to the lateral surface of the body but the triceps area.

9. Neck

The neck area is the most delicate area for massage. Avoid direct pressure with the roller, and do not use harsh elements. This can damage the vertebrae. Skate back and forth without turning your head from side to side.

10. Shoulders

When performing this exercise, the movement should be done in the form of a circle, repeating the shape of the shoulder joint. It is suitable for cross-fitters and gymnasts who actively use their arms during training.

Essential tips for using the Foam Roller

Other essential tips on how to use the Foam Roller:

• The knee should be placed below the muscle group
• The body should rest on it and massage for 1-2 minutes with your weight in the same direction as the muscle fibers.
• In no case should extra pressure be exerted on the roller? It is the bodyweight that performs the pressure.
• If you want to increase the intensity, you can gradually reduce the supports on the ground.
• Never use it in areas where tendons, joints, or bones are located.

If it is not clear to you, you can check the following video on using the Foam Roller correctly.

Foam Roller Benefits

The Foam roller increases the flexibility of the muscles in the short term. It is an excellent alternative to static stretching before a routine.

Studies have shown that increased flexibility is maintained for up to ten minutes when used. (1,2)

With regular use of the Foam Roller, there is a long-term improvement in balance and flexibility. As well as a short-term muscle pain reduction effect. Also, it is an excellent tool for improving posture, neck pain, and lower back pain.

There is evidence to suggest that the Foam Roller can help improve range of motion and improve long-term flexibility.

The benefits of the Foam Roller are:

• Improve flexibility
• Increase range of motion
• An improvement in short-term balance
• It allows to stimulate the fasciae and decompress inflamed areas

Foam Roller Benefits for Soccer Players

In an investigation by the University of Navarra on a group of amateur soccer players, positive results were obtained with the use of Foam Roller regularly. (1)

They used the foam roller before workouts improved quadriceps flexibility in the short and long term. The benefits of using FM in isquitoibials have not yet been confirmed.

For footballers, the use of a Foam Roller could reduce injuries at the quadriceps level.

Contraindications of the Foam Roller

The Foam Roller is an accessory ideal for physically warming up for both adolescents and adults.

However, it is not recommended to do exercises with the Foam Roller in very painful areas and should not be used in case of rupture or tear of the muscle fibers.

Using the foam roller is also not recommended for people with heart failure, kidney failure, or contagious skin diseases.

In the beginning, it is advisable to start using it with a coach or a sports professional. Assistance when starting to exercise will help you learn to use it correctly.

With practice, you can include it both as a relaxation method at home and as a recovery after a long flight.

Where to buy a Foam Roller?

This sports accessory is found in most sports stores as well as you can find it through Amazon at the following link: Foam Roller Amazon. 

Glycogen is one of the body’s primary sources and reserves of energy. Structurally, it is a molecule made up of a chain of hundreds of glucose molecules, which is why it is classified as a carbohydrate.

Muscle glycogen is found surrounding the muscles in a liquid called sarcoplasm.

Glycogen is also known as “animal starch” since it is only found in organisms of this type. You have to know that there are different types of glycogen.

Muscle glycogen is used when doing physical exercise; when thinking or working, the brain uses the deposits of this molecule present in the liver according to the function and type of glycogen used.

This article describes the function of muscle glycogen, where it accumulates, and how to regenerate it.

Where does glycogen accumulate?

In the human body, glycogen is accumulated mainly in the liver, about 100-120 g of the total. In muscles, the total amount is approximately 1% of body weight.

However, muscle glycogen stores are more significant; they reach values ​​of up to 400-500 g. (4) For this reason, it is considered that the primary function of muscle glycogen is as an energy reserve for the muscles.

The glycogen reserves in the liver are used to meet the energy needs for any activity. At the same time, the deposits in the muscles are used only as a function of energy before physical exercise.

For example, when doing barbell squats, the body will first use the muscle glycogen in the legs.

Muscle glycogen: How is it regenerated?

During the digestion process, carbohydrate foods break down to glucose. This molecule then goes through different compartments until it finally forms muscle glycogen.

Muscle glycogen serves as a reserve function to be used during physical activity. (3) The increase in the total amount is achieved after combining a hypertrophy routine and a diet to increase muscle mass.

Muscle glycogen is not found in muscle fibers. But in the sarcoplasm, the fluid surrounds the muscles. The increase in muscle volume occurs when the reserves of this molecule also do so.

Regular physical training increases the volume of muscle glycogen stores and sarcoplasm. This makes the muscles look more prominent and bulkier. Remember that the number of muscle fibers, like the physical build, is partially predetermined by muscle genetics.

Glycogen and muscle growth

To achieve muscle growth, the body must meet three requirements:

• A sufficient amount of muscle glycogen to train.
• An adequate amount of protein.
• Active physical training.

In addition, some hormones, such as testosterone and growth hormone, play a fundamental role.

When the goal is muscle growth, including adequate carbohydrate foods is essential. If possible, high-quality complex carbohydrates should be weighted. Cereals and pseudo-cereals such as amaranth or buckwheat are excellent options for providing this energy source.

To regenerate muscle glycogen, the use of supplements is not necessary. However, some accessories such as BCAA amino acids and creatine monohydrates effectively improve muscle growth.

Muscle glycogen and fat burning

When the goal is to burn fat, remember that the body depletes muscle glycogen stores first. Only after deleting these reserves does it turn to fat deposits. It is precise because coaches often recommend doing aerobic exercises at the end of a weight routine.

The intermittent fasting method is best known to play with this concept. After long hours of fasting, glucose levels in the body are minimal, forcing the body to use fat reserves as a source of energy. High-performance athletes use this strategy to achieve fat burning.

ABSTRACT

• The primary function of glycogen is as a source and reserve of energy.
• The body can regenerate glycogen through the consumption of carbohydrates.
• Muscle glycogen is what surrounds the muscles. This is concentrated in the fluid called sarcoplasm.
• The average adult body stores about 200-300 g of this molecule daily.
• Muscle glycogen is used during strength training and has the primary function of providing an energy boost when moving quickly.

In particular, electrodes have been touted as a method that works to burn fat. EMS packages are sold in fitness centers to supplement training routines and are supposed to improve results. Unfortunately, this is not entirely true.

This article analyzes the effects and contraindications of muscle electro-stimulators (EMS) with the scientific evidence that supports them. The objective: is to determine if they work or not.

// Recommended: How to lose weight? – Methods that do work

EMS muscle stimulator – What is it?

A muscle electrostimulation (EMS) is an electronic device that allows muscles to be stimulated by sending electrical signals through electrodes.

EMS works with electrical energy, and the electrodes can stimulate the muscular system so that it undergoes contractions. While this is real, the effects of EMS in toning the muscles are low. (1,2,3)

Electroestimulador word comes from the acronym EMS ( Electrical Muscle Stimulation). EMS equipment providers (such as Bodytec, Beauty Body, innovative fitness, Miha, TEEX, etc.) promise to mark abdominal muscles in 20-minute sessions. However, this is not entirely true.

Expecting that the abs will be marked with electrostimulation in the abdominal region is an illusion.

According to studies, EMS works solely for muscle recovery as a treatment to prevent muscle loss (sarcopenia of chronic severe diseases).

EMS intelligent devices can also be used for incontinence treatment, physical therapy, or muscle toning after certain types of cancer. (4, 5, 6)

Muscle electrostimulation Does it work?

An electro stimulator works, yes. But not for weight loss or abs.

Initially, EMS electro fitness devices were cataloged with “weight loss device.” However, consumer regulators immediately rejected this designation.

They were certified as a suitable device for treating muscle atrophy and the elimination of spasms. (2) They do not work as a device to achieve muscle growth or lose weight.

Only the suppliers claim that the muscle stimulator works for weight loss. Only the people who are dedicated to the commercialization of said products; or receive dividends for promoting their activity are those that ensure good results.

A fitness professional will always favor an abdominal routine over muscle electrostimulation or any electrodes. Both to burn fat and to tone muscles.

Regarding muscle recovery, electrodes can be considered an effective method. However, the results are lower than other methods such as exercises with Foam Roller or myofascial release.

If your goal is to lose weight, the first thing to do is limit simple carbohydrates in your diet. The electrostimulation method may look promising. However, the results in toning the muscles are minimal.

Muscle electrostimulation does not work to lose weight or to mark the abs

One area of ​​the EMS electro fitness device manufacturers is exclusively dedicated to electro stimulator belts for the abdomen. Advertising campaigns promise to reduce abdominal fat in a localized way.

As well as other benefits, for example, that electro stimulators work to eliminate cellulite.

The effectiveness of muscle electro-stimulators has only been proven in totally sedentary people, with difficulties in walking or with severe disorders in the muscular system. (4.5)

A flat and marked abdomen is achieved with a low-calorie diet and regular training sessions.

The benefits of the muscle electro stimulator are:

• Stimulate damaged muscle fibers
• It works as a preventive treatment of muscle mass in people with sarcopenia
• Works as an incontinence treatment
• Recovery of mobility in certain types of cancer

Muscle electrostimulation – contraindications and side effects

The use of muscle electrostimulation equipment is not for everyone. The use of electro stimulators or electrodes is only recommended for medical purposes and always under the supervision of a health professional. (7) The contraindications and side effects of EMS are:

1. Dermatological disorders

The use of a muscle stimulator can cause skin irritation. EMS is contraindicated in cases of ecsema, acne, and pustules on the skin.

2. Wounds or bleeding on the skin

Using electrodes in areas with wounds or bleeding on the skin may result in a longer healing time. Injuries on the skin can be intensified under the use of EMS electrodes.

3. Allergy to the electrode material

Some people are sensitive to the material in which the electrodes are made, such as polyacrylate or petrolatum. (10) Before starting an EMS session, do a skin test.

4. People with pacemakers or electronic implants

Using muscle electrostimulation in people with pacemakers or electronic implants is prohibited. This is because there may be an interference between the electrical energy and the implants, generating errors in their operation.

5. Pregnant women

The side effects of EMS use on the fetus have not yet been established. As a preventive measure, research prohibits electro-stimulators in pregnant women. (6,7,8)

6. Chronic heart disease

One of the contraindications of EMS is its use with people who have heart problems. It should never be used in the thoracic area or near the carotid artery in these cases. This is because using a muscle stimulator can cause excessive vasodilation and decrease the heart rate. (9)

7. Cancer – cancer treatments

The use of EMS in areas close to malignant tumors is contraindicated. The electro stimulator is strictly prohibited for people undergoing radiotherapy or chemotherapy treatment.

8. In areas with metals – piercings or therapeutic implants

Metal is a good conductor of electricity. The electrical energy of the electrodes can intensify and cause pain effects if applied in areas close to piercings, such as therapeutic implants (knee, hip, etc.)

EMS – Does it work, or is it a waste of money?

Manufacturers of electro fitness equipment and devices have been penalized multiple times for including advertising containing false promises.

These misleading commercials claim that electrostimulation is a replacement for strength training and works to sculpt “a steel abdomen without effort or sweat” ⁽³⁾.

However, the effects of muscle electro-stimulators have only been proven in people with diseases in the muscular system. If you want to mark the abdomen, the EMS does not work.

Origin of the electrodes – muscle electrostimulation

The origin of muscle electrostimulation dates back to the 18th century. Luigi Galvany discovered that muscle contraction occurred after the impulse of an electrical current.

To verify this fact, he carried out a series of experiments with the spinal cords of frogs. In later years, these experiments were replicated in different university centers worldwide, where the integrity of their effects was verified ⁽⁴⁾.

This technique was created for medical purposes. That is, not to be used for cosmetic purposes to tone muscles. But as a special rehabilitation for people with disorders in muscle tissue.

Currently, EMS devices are used in fitness centers to complement physical exercise to tone, although their effectiveness has been undervalued. According to the scientific community, they are not helpful.

Today, EMS equipment that we know as muscle electrostimulation first appeared in the United States in the late 1990s.

The manufacturers tried that the method of muscular electrostimulation had the most significant possible credibility. However, the scientists refuted his theory. In the attempt to certify their equipment, they were unsuccessful.

ABSTRACT

The EMS or muscle electro stimulator is a device capable of stimulating muscle contraction with electrodes.

It was initially used to treat diseases associated with the muscular system.

Current studies suggest that the effects of EMS on muscle toning are minimal. So they do not work to mark abs.

The contraindications of electrostimulation are various. Its use is not indicated for people with dermatological problems, heart problems, pregnant women, and any metal under the skin.

The effects of the electro fitness EMS are low. They do not serve to lose weight. Eating healthily and exercising are the best way to lose weight.

If you are thinking of investing in a sports accessory to stimulate your performance in sports, heart rate monitors are a better option.

In particular, some authors claim that it is the ideal time to increase the consumption of proteins and carbohydrates. During the anabolic window, the absorption of certain nutrients is more excellent.

This article presents the scientific evidence that exists today to say yes or no that the metabolic window is a myth.

What is the anabolic window?

By definition, the anabolic window or metabolic window is the period that occurs after 45 minutes – to 2 hours after exercising.

According to the creators of the concept, at this time, there are enough changes in the body to justify an increase in the amount of food.

The reason seems logical: after training, the body transitions from consuming reserves to building tissue.

Unfortunately, scientific evidence has discredited this concept. (3,4,5,6)

Studies have confirmed that it is not important to incorporate more food after training. Rather, emphasis should be placed on the quality and proportion of macronutrients.

// Recommended: Protein shakes after training – do they work?

History of the anabolic window

The myth of the anabolic window emerged about ten years ago when some authors supported the theory that eating more in the anabolic window was an effective strategy for muscle development. (1)

The story of the anabolic window arises with Lyle McDonald and his group of specialists. (6) Lyle believed that to maximize muscle growth processes, it is necessary to focus on eating after training.

According to their studies, the sum of food after training should be about 0.6 – 0.9 g of protein and 0.6-0.9 g of carbohydrates for each kilogram of body weight. That is consumption of approximately 1000 calories.

Further research showed that Lyle’s anabolic window theory was not entirely correct. Although small changes occur in metabolism, the difference in muscle mass gain is not significant. (4,5,6)

Anabolic window A myth?

During the anabolic window period, the metabolism is not accelerated, and there are no significant changes in the basal metabolic rate.

Studies have shown that neither Eating 5 times a day nor eating more after training is an excellent method to increase muscle mass.

Consistency and the proportion of macronutrients are the most important for muscle development. (6)

Consuming more carbohydrates and protein at the end of the exercise routine has minimal muscle development. (3)

Closing the anabolic window is essential to avoid the muscle destruction process. However, it is not the key to bulking or achieving muscle hypertrophy.

For this reason, we can say that the anabolic window is a myth.

Supplements for after training

To close the metabolism, some trainers recommend using gainers or mass gainers. (1) These are carbohydrate and protein-based supplements.

Although they are effective in bulking processes, they can be perfectly supplanted with homemade fruit-based protein shakes—a cheaper strategy.

The branched amino acids BCAA are the most indicated to reduce cortisol levels and avoid the catabolic processes when exercising. While they cannot close the anabolic window, they can prevent muscle loss.

ABSTRACT

The anabolic window concept refers to the time and changes in the body after training.

The theory’s creators claimed that during the anabolic window, a person could absorb a more significant amount of nutrients.

Today it is known that the influence of the anabolic window on muscle growth is minimal.

Eating more after training is not an excellent way to build muscle mass. Making a correct balance in the intake of carbohydrates, proteins, and fats has a more significant effect on muscle development.

Lactic acid is a molecule formed as a waste product in the muscles during intense physical exercise. In the body, it is more correct to speak of lactate than of lactic acid; since this is the form in which it is in a more significant proportion.

These two molecules are generated from glucose after exercising in anaerobic mode.

Studies (1) (2) have confirmed that it is a mistake to associate muscle pain with the accumulation of these molecules.

Lactate can quickly train the exercise without the presence of oxygen but is then converted by the liver into pyruvate and muscle glycogen .¹

The actual cause of muscle pain is micro-damage to muscle fibers. Making a direct relationship between lactic acid concentration and severe muscle pain is a myth that has become a thing of the past.

Effects of lactic acid on muscles

1. Lactic acid is not a cause of muscle pain.
2. Lactic acid formation increases when there is no oxygen
3. The hot baths and the sauna do not serve to eliminate it
4. The more carbohydrates you consume, the more lactate is formed
5. You produce more lactate than you think
6. The number of pulsations is related to the production of lactate
7. Lactate increases when high carbohydrate foods are eaten.
8. Lactic acid is not a cause of muscle pain.

Muscle aches are caused by micro-damage to muscle tissue. The lactate concentration has nothing to do with it.

1. Lactic acid formation increases when there is no oxygen.

Lactate formation does not require the presence of oxygen. For this reason, it is said that lactate is formed in an anaerobic mode. The production of this molecule occurs more quickly when the muscle increases its maximum capacity to more than 50%.

1. The hot baths and the sauna do not serve to eliminate it.

The liver processes lactic acid. Relaxation techniques, hot baths, and the sauna are not effective in removing this molecule. However, some studies confirm the benefits of the sauna after training for other reasons.

1. The more carbohydrates are used, the more lactate is formed.

Lactate is a close relative and derived from glucose, one of the most popular simple carbohydrates. The more the need to use carbohydrates, the more is the amount of lactate that is formed in the body.

1. You produce more lactate than you think.

An increase in lactate concentration does not necessarily go hand in hand with the amount generated after training. Lactate can be formed by other external factors and changes in tissue.

1. The number of pulsations is related to the production of lactate.

When the heart rate increases, the heart uses lactate for energy. This is one of the bases for calculating the ideal number of pulsations to burn fat.

1. Lactate increases when high carbohydrate foods are eaten.

When eating carbohydrate foods, both glucose and lactate concentrations increase. However, the lactic acid concentration is not. These macronutrients are transformed into lactate so quickly that they do not allow time for this intermediate to form.

How to eliminate lactic acid with exercise?

Eliminating lactic acid with physical exercise is possible. Combining high-intensity workouts such as the circular training mode is the most effective strategy.

Some professional trainers use HIIT or the Tabata method to eliminate lactic acid. These are methods of improving pre-competition performance. We emphasize that it has nothing to do with muscle pain. However, it has been proven to increase the body’s speed using lactate for energy during a marathon.

Lactic acid and lactate are products that participate in the metabolism of glucose. They have been proven to have nothing to do with muscle pain. However, eliminating these molecules with high-intensity training improves sports performance.

Improving the state of the muscles is essential not only for aesthetic reasons but also for health. Having a body with toned and firm muscle mass is necessary to prevent bone wear in adulthood, improve posture, and prevent future joint injuries. To improve the state of the muscles, both training and proper nutrition are needed. What are the most effective methods?

The most effective methods to improve the condition of the muscles are those that combine toning and increased resistance. Increasing strength and volume is essential. However, these indicators must play a secondary role in adulthood. As for food, the most important thing is to emphasize the ratio of macros: carbohydrates, proteins, and fats.

The first thing to improve the muscular state – How are they composed?

Before starting to improve the state of the muscles, it is necessary to know how they are composed. Human musculature comprises two muscle fibers: white (fast) and red (slow). The speed of contraction at which they work is the main difference.

The slow muscle fibers (red) are responsible for supporting homogeneous, static, and endless loads; they use fat as their primary energy source. The fast muscle fibers (white) have the function of making short but high-intensity movements; They use muscle glycogen and creatine for energy.

Aerobic exercises like running or walking act on slow muscle fibers. Fast muscle fibers are stimulated by weight training; the best-known example is a 3-day-a-week gym routine. To improve the condition of the muscles, the combination is ideal.

Workouts to improve the state of the muscles

First of all, it is crucial to consider physical training not only to burn extra calories but as a way to lose weight instantly. Improving the state of the muscles is applicable both to optimize the production of hormones necessary for a good mood, such as serotonin. As well as to normalize the levels of the stress hormone cortisol.

Ultimately, to improve the condition of your muscles, it is more important to incorporate the workouts smoothly and progress little by little with the performance. Don’t just choose the “most effective” exercises to burn fat and kill yourself hours in the gym. This approach will lead to burnout.

The best workouts to tone muscles are:

• Tabata method
• HIIT method
• Circular training
• Static exercises

Burpee – An essential exercise to improve muscle

The burpee is an essential exercise to improve the state of the muscles. Combine the elements of squats, push-ups, and jumps. Doing this exercise works all the large muscle groups in the body. When doing burpees, the abdominal muscles, the legs, and the chest and upper back are involved.

On the other hand, we remember that dynamic body exercises use a large amount of energy. Although they allow to strengthen and improve the state of the muscles quickly, they should always be supplemented with a balanced diet.

Is it essential to eliminate lactic acid?

Lactic acid is a molecule formed as waste in the muscles after strenuous exercise, particularly in anaerobic mode. It has been confirmed that it is a thing of the past to associate muscle pain with the accumulation of lactic acid. (1) (2)

The actual cause of muscle pain is micro-damage to muscle fibers. Therefore making a direct relationship between improving muscles and eliminating lactic acid is a mistake. Although lactic acid can be formed after an intense training session, it is converted by the liver into pyruvate and muscle glycogen. (1)

Nutrition to improve muscle fitness

It does not matter how active the workouts are to improve the condition of the muscles. Nutrition that does not supplement can altogether delay muscle enhancement processes.

A high-protein, low-carbohydrate diet is convenient to speed up the toning processes. While the opposite, a high carbohydrate diet is a nutritional tool used by fitness professionals to increase volume.

The best diets to improve muscle tone are:

• Protein diet
• The keto diet
• Dukan diet
• Low carb diet
• Diet 16/8

To improve the volume:

• Bulk diet
• hypercaloric diet
• Diet for ectomorphs

Supplements to improve the condition of the muscles

When it comes to sports supplements, the confusion is even greater. First, you have to know the accessories should be a supplement, not a replacement for meals. Improving the condition of the muscles by taking only an exclusive approach to protein powders is one of the most common nutrition mistakes.

Second, it is not true that they are all effective. The best supplements to improve the state of muscles are bcaa amino acids in the toning stages. And whey protein or gainers to increase the volume. In addition, cyclically taking creatine monohydrate improves the strength indexes, and it is considered safe.

Recovery methods to improve the condition of the muscles

Last but not least, muscle recovery methods are just as important as eating right to improve the condition of your muscles. Science has confirmed the positive effects of techniques such as myofascial release using foam roller massage.

Apparently, with intense exercise, the facial tissue becomes inflamed. This causes pain at specific points called trigger points. This significantly decreases the frequency at which an athlete can train. When the objective is to improve the state of the muscles, including this type of method is essential.

ABSTRACT

• To improve the state of the muscles, it is necessary to combine training, nutrition, and muscle recovery techniques.
• The best methods to achieve muscle toning are circular workouts, Tabata, and HIIT. When the goal is to improve muscle volume, weight training routines are best.
• Believing that emphasis should be placed on eliminating lactic acid to improve the condition of the muscles is a mistake. Pain after physical exercise occurs due to micro-damage to muscle fibers, not lactic acid.
• Including muscle recovery techniques such as myofascial release is essential to improve the condition of the muscles.