Although there are different types of muscles, such as: heart muscle, we are only talking here about skeletal muscles, i.e. found in the skeleton, and appropriate and healthy ways to amplify them, and make them look great.
Behind every hypertrophy in building muscles is the ability to continue to press on them, and here we talk about ways to amplify the main muscles that stimulate muscle growth and pressure on them, including:
- Gradually lift the weights
Although it is commonly believed that muscles only grow after lifting weights, you can build muscle effectively with lighter weights.
It was found that taking a light weight and lifting it slowly had the same effect on muscle size as heavy training.
Lifting heavy weights once leads to technical failure, which is the point where you are physically unable to perform other exercises of this type, so do not push yourself to see results quickly.
- Inducing muscle tension
In order to produce muscle hypertrophy you must apply a greater stress load than your body or muscles have previously adapted to.
And to get it, lift progressively heavier weights, this helps to bring about changes in muscle chemistry allowing for growth factors which include stimulating satellite cells.
And muscle tension greatly affects the connection of motor units with muscle cells.
- Create muscle damage
If you feel pain after exercising, this indicates local muscle damage from exercise, and thus muscle damage.
Localized muscle damage causes the release of inflammatory molecules and immune system cells that trigger the muscles to work.
This does not mean that you have to feel pain for this to happen, but rather that the damage from exercise must be present in the muscle cells.
- Metabolic stress
If you feel fatigue as a result of the pump machine exercise in the gym, this is called metabolic stress, which works on swelling of the cells around the muscle, thus swelling the muscles.
This type of growth is known as gastrocnemius hypertrophy and is one way muscle hypertrophy that people can get bigger muscular backs without an increase in strength.
- Eat protein
One of the ways to enlarge muscles is also to eat foods that contain proteins, such as: milk, eggs, and yogurt, and you should consume them according to the following instructions:
Consume sources of complete protein with every meal.
Eat at intervals of about three hours apart
Protein consumption of at least 0.8 grams to 1 gram per pound of body weight.