Exercise
Weight Training and Strength Training
Muscular System
Chromosomes

How does muscle develop?

91011

Top Answer
User Avatar
Wiki User
2011-09-12 21:51:11
2011-09-12 21:51:11

The primary difference between the effects of rep ranges on the adaptive response depends on whether the load affects neural factors (low reps) or metabolic factors (higher reps). When you train with low reps (1 - 5), the adaptations that make you stronger are mostly neurological: You develop an increased ability to recruit more muscle fibers, you stimulate the higher threshold fibers that are not activated with high rep, low weight sets, you decrease neuromuscular inhibition, and there is increased coordination between the muscle groups. However, with low reps, the hypertrophy (size increase) of the muscle fibers is minimal.

In other words, reps under 6 make you stronger, but they don't necessarily make you bigger because the strength gains come from adaptations in the nervous system - the muscle fibers and other muscle cell structures do not hypertrophy (enlarge). This explains why certain athletes, powerlifters and Olympic lifters can be wicked strong but they don't look as strong as they are.

When you train with medium reps (6-12) the adaptations are more metabolic and cellular and only moderately neurological. This is why 6-12 reps is the range most often recommended for bodybuilding and hypertrophy. You get bigger and stronger in this rep range, but your strength gains are not maximal. This explains why some bodybuilders look stronger than they are (and why they are often the brunt of jokes made by powerlifters and weight lifters; i.e. "big, weak, slow, useless muscles", ha ha).

When you train with higher reps (13-20+), the adaptations are mostly metabolic and cellular. This rep range produces local muscular endurance, a small degree of hypertrophy in certain cellular components such as the mitochondria and the capillaries, and very little strength.

There is not a distinct line where neural adaptations end and structural/metabolic adaptations begin; rather it is a continuum, like temperature or colors of a rainbow.

For example, when you train in the 6-8 rep range, the adaptations are still somewhat neural, but also metabolic/structural: In this rep range, you get excellent strength gains and also excellent hypertrophy. In the 8-12 rep range, there is still some neural adaptation, but less than the 6-8 range and much less than the 1-5 range. The advantage of the 8-12 rep range is that you get maximal hypertrophy (this is the best rep range for pure size increases when strength is not the number one concern). You will also get stronger, of course, but not nearly to the degree as you would training with lower reps.

Rep range Percent of 1 rep max Training Effect Goal desired1-5 reps85-100%NeuralStrength & power, little hypertrophy6-8 reps75-85%Neural & metabolicStrength & Hypertrophy9-12 reps70-75%Metabolic & NeuralHypertrophy & some strength13-20+ reps60-70%Metaboliclocal endurance, some hypertrophy, little strength

Now, what exactly happens inside the muscle to make it get bigger and not necessarily stronger? Quite simply, ALL the structures inside the muscle cell grow when exposed to the appropriate training stimulus.

Remember back in high school when you had to memorize those diagrams of cellular anatomy (or you would get an F in the class)? There were all kinds of organelles and cell structures such as the endoplasmic reticulum, the mitochondria, the Golgi complex, ribosomes, centrioles, Lysosomes, and cytoplasm. Remember all that stuff?

If you're anything like me, you defied your biology teacher to explain the reason why you had to memorize all that crap and what good it would do you in the "real world." Well, now that you're in the "real world" and you want strength and muscles, here you go:

A muscle cell has all the same cell structures as other body cells, and they all take up space. When speaking of the muscle cell, you mostly hear about the mitochondria (the cellular powerhouse where energy production takes place), the myofibrils (the actual muscle fibers themselves) and the fluid inside the cell (called cytoplasm in other body cells, or in the case of the muscle cell, its called sarcoplasm).

Myofibrillar hypertrophy is caused most effectively in the 6-8 rep range. This contributes to the most visible increases in muscle mass and cross sectional width. However, that doesn't mean you should only train in the 6-8 rep range. If you want to make the other "stuff" in the muscle cell grow as well, you should train in all rep ranges. The mitochondria and sarcoplasm also take up a substantial amount of space in the muscle cell and they are best stimulated with high reps. High rep training can also stimulate increased capillarization in the muscle (just ask former Mr. Universe and Mr. Legs himself, Tom Platz, about the effectiveness of high rep leg training done in addition to the low and medium rep training).

In addition, there is more than one type of muscle fiber: you have slow twitch (type I) and fast twitch (type IIa and IIb). Slow twitch muscle fibers also hypertrophy from higher reps (although they have the least potential for size increases, which is why you should spend more time below 13 reps if it's muscle mass you're after).

So here's the take home lesson: If you're an athlete and your primary goal is strength and power for improved sports performance, then a good majority of your training is going to be in the 1-5 rep range. This will help make you stronger, faster and more powerful without adding muscle bulk. If you're a bodybuilder and your primary goal is muscle mass, then the majority of your training should be done in the 6-12 rep range, but you should also do a little bit of training in the 3-5 rep range for power and strength, which will later facilitate hypertrophy (and prevent the powerlifters from making fun of you), and you should do a little bit of training in the 13-20+ rep range to facilitate the development of slow twitch muscle fiber, build mitochondrial density and increase capillarization

Source:

http://www.ironmagazine.com/article180.HTML

1
๐Ÿ™
0
๐Ÿคจ
0
๐Ÿ˜ฎ
0
๐Ÿ˜‚
0

Related Questions

User Avatar

Lifting weights,is the best way to develop muscles!

User Avatar

Exercise developes muscle by working and making the muscles grow to expand

User Avatar

The nuclei is one organelle that is important to the muscle system. This is because the nuclei helps the muscle system develop.

User Avatar

Calisthenic exercises & workouts, depending on how they are performed, can be used to develop flexibility, muscle strength, muscle endurance, and/or muscle power.

User Avatar

i think it depends on your workout of your muscles. Workout should be precisely on the muscle that you want to develop.

User Avatar

you are born with all muscle groups, you just have to develop them. healthy kids that eat a balanced diet and are active will develop whatever muscle groups getting the most use. there is debate over the medical risk of adolescents and weight training for muscle gain.

User Avatar

Mary needs to develop her fast muscle fibers. In order to do this, she will need to have frequent, brief and intensive workouts. She also needs to create muscle hypertrophy which will create an enlargement of the stimulated muscle. She can gain this by repeated and exhaustive stimulation which will create more mitochondria.

User Avatar

Muscle tissues are derived from the mesodermal layer of the embryonic germ cells through a process called myogenesis.

User Avatar

To devloping the muscle is not an easy task. It is a hard thing to devloping the muscle. A person who wants to devlope the muscle had try hard for that push ups, pull ups etc excercises are very helpful to devlope the muscle. stacklabs provides legal steroids, bodybuilding suppliments and muscle enhancement products which devlope your muscle. To develop the muscle in short time or long time is totally depends on the body capacity and on the person who want to make a muscles.

User Avatar

The scientific name for a muscle cell is a myocyte. Myocytes are also sometimes called muscle fibers. They are long, tube shaped, cells that develop from myoblasts.

User Avatar

Usually muscles develop or grow in the 24-48 hours post workout if you supply it with sufficient protein to help it grow and recuperate. Also, in the next 24 hours after the workout you must not work out the same muscle group to ensure that you do not overtrain the muscle group.

User Avatar

Mary needs to develop her fast muscle fibers. In order to do this, she will need to have frequent, brief and intensive workouts. She also needs to create muscle hypertrophy which will create an enlargement of the stimulated muscle. She can gain this by repeated and exhaustive stimulation which will create more mitochondria.

User Avatar

Muscle cells grow and develop, but they do not go through mitosis.

User Avatar

Improve muscle strength not just of the quadriceps

User Avatar

Yes, they develop on both. In males it is more evident as testosterone triggers more muscle growth than estrogen

User Avatar

Yes, it means that you will gain more myofibrils per muscle fiber. A muscle fiber is a muscle cell, and everybody has about the same number. When you train your muscles, they will develop more myofibrils inside the muscle cells. So you cannot change the number of muscle fibers, or cells, but you can change the number of fibers, or myofibrils, inside them. The end result is more muscle density, not more muscle cells.

User Avatar

More reps will build muscle, not more weight, after a while you can add more weight and more reps.

User Avatar

bcuz it would not be fun or energetic (by john) I don't get the question. Joggers need and develop cardiovascular fitness. They don't need muscle injuries.

User Avatar

1. Drink MILK 2. Exercise the muscle you are trying to develop. 3. Drink 1 liter of water every hour 4. Sleep at least 8 hours a day.

User Avatar

No, smoking will not cause the body to build muscle. There is no connection or correlation between smoking and building muscle in any way. In fact, it can be harder for smokers to develop muscle mass than non-smokers because of the strain it puts on the body, especially the lungs during exercise.

User Avatar

If one is trying to develop muscle there are a number of muscle building routines that will accomplish this. It is believed that the best way for one to build muscle is through the use of weights and weight lifting programs. If one does not have access to the proper equipment, local gyms offer full weight training equipment.

User Avatar

That would be vitamin D. Vitamin D is a vitamin in of itself, but has shown to act like a hormone that allows proper metabolism of energy and helping preserve and promote muscle tissue. You do need to work out your muscle groups in order to get the full benefit of muscle vitamins.


Copyright ยฉ 2020 Multiply Media, LLC. All Rights Reserved. The material on this site can not be reproduced, distributed, transmitted, cached or otherwise used, except with prior written permission of Multiply.