So if we talk about muscle hypertrophy is the increase in muscle size (Muscle Mass) By Increased cell size is the myocyte or muscle fiber.
Physiology
The enlarged cross section of the muscle fibers, resulting in increased muscle volume, has been explained by an increase in the concentration of contractile proteins such as actin and myosin along with the appearance of sarcomeres.
These phenomena result in a net increase in muscle volume concerned after resistance training. Not all muscles grow similarly, basically depends on its type (in regards to their contraction). It has demonstrated the existence of hypertrophy in muscle fibers in both type I and in type II. However most studies have shown the most pronounced effect on hypertrophy of muscle fibers of type II rather than type I in both animals and humans, hypertrophic Such evolution of muscles can be altered by proper training regimen.
The appearance of contractile proteins in muscle can be seen as an improvement in the performance of the same, providing more power but no speed. It can be seen that the angle of pennate muscle fibers (such as (vastus lateralis muscle)) increases when these undergo hypertrophy, which discourages the growth of the force. Muscle growth due to hypertrophy appears to have a genetic limit that depends on the person.
"It is shown that with larger diameter muscle fibers have higher strength. Conversely, when you have a highly developed muscle movements are slower, which could be a disadvantage in sports like basketball and boxing."
Maxima Force Development: The methodology of maximum force increased by increasing muscle diameter has its own characteristics. The magnitude of the overload, although not reach extreme limits reaches 75-90 percent of maximum power level. In this case, it is to ensure an optimal relationship between work intensity and number of repetitions of a test.
When using the isometric method is necessary to note that in high-level athletes training effect is observed after a threshold voltage equal to 70 percent of maximum force level, while the maximum effect occurs with tensions that are 90-100 percent of maximum force level.
When attempting to increase muscle diameter 3-6 seconds are used to perform replication. During the execution of large volumes of work to develop maximum strength by increasing muscle mass, it is necessary to verify that the slow-paced exercises combined with strength training, speed and explosiveness.
When running in dynamic movements must take into account that the concentric part of the work should be executed 2 times faster than the eccentric. For example, lifting weightlifting bar is used to lower it 1-1.5 s 2-3 s. Thus, needed 3.4 to 5 s to execute a move and 30-45 seconds for the set of 10 repetitions.
Nutrition
The primary nutritional aspect to cause muscle growth is a positive energy balance, ie eating more calories of which are sold daily. Unless there is an energy surplus will not occur anabolism stimulated by the positive gradient between ATP and ADP in cellular mechanisms. To this end it is important that the nutritionist estimate the daily dispensing athlete or subject in question, and plan a surplus of 300-500 calories a day, enough to generate muscle anabolism.
Regarding the composition of the macro-nutrients to achieve muscle growth, the waters are divided between those who appeal for a lot of protein and the others who state that the ideal mix should consist primarily of carbohydrates. The evidence tends to up port back posture, arguing that there is no need as much protein as their manufacturers claim apostles. The great debate on the protein lies in another ad populism fallacy: "if the muscle is composed of proteins we eat more protein". Following this line of reasoning should consume more water, because the muscle is 72% water! Scientific studies indicate that the protein requirement relative to body weight is higher in endurance athletes than in strength, as they oxidize proteins as an energy source in their long aerobic workouts, unlike strength athletes using phosphagens and glycogen for energy supply in short, intense activities. Anyway, there is increased protein requirement when the goal is to increase muscle mass, but this is not excessive, in fact based on studies and literature reviews of Drs. Peter Lemon and Mark Tarnopolsky, world authorities of the subject, the protein requirement can sometimes become a subject twice sedentary: that is that instead of 0.8 gm / kg / day need up to 1.6 gm / kg / Day. This value is well below the 3.0 gm / kg / day commonly recommended by sales promoters protein supplements. Interestingly Jeff Volek and his research group have some evidence that protein intake relative to carbohydrates affect the environment or hormonal milieu, decreasing testosterone and cortisol when elevating consume higher amounts of protein in relation to the carbohydrate carbon.
A 70 kg athlete who wants to increase their muscle mass may need up to 112 grams of protein a day, an amount easily supplied by a normal diet without need for protein supplements. If at least half of this protein intake comes from animal sources (meat, fish, poultry, eggs and dairy) protein of high biological value (full and high profile of essential amino acids), have no reason to worry about proteins.
As we know, there are several types of carbohydrates that enter the bloodstream in different ways, altering the biochemistry of the body. This speed is called income glycemic index and is the anger of sports nutrition in recent years, despite being used in diabetes for over 20 years. The studies recommend using carbohydrates from low glycemic index (vegetables, fruits) to moderate (pasta) prior to physical activity to provide a more steady supply of glucose, and carbohydrates of high glycemic index (sugar, sports drinks, bars cereal) immediately after training to cause a significant insulin response and help generate a purely anabolic environment. A 7-8 gm / kg / day are usually sufficient to generate muscle anabolism.
In recent years it has also been studied that the combined intake of protein and carbohydrates before and after the training positively affect muscle anabolism. This can be achieved, once again, with a balanced normal diet without resorting to specific supplements.
Since fats do not play a dominant role in the energy metabolism of this type of activity, intake is significantly lower (up to 1.5 gm / kg / day) than carbohydrates. Apart from the inevitable saturated fats from animal proteins (although we use lean products) should an adequate intake of fats and poly-unsaturated mono-, such as those found in oils and oilseeds. It is not necessary to use supplements medium chain triglycerides to strengthen the caloric: these are usually very expensive, and generate gastric problems when consumed in moderate amounts yet.
In summary, adequate power for increasing muscle mass should include a power surplus of about 300 to 500 calories, and have a ratio of carbohydrates, protein and fat 55-60%, 12-15% and 25 - 30% respectively. Returning to the example of 70 kg athlete who wants to increase their muscle mass, has an average daily caloric expenditure of 3000 calories, you should eat about 3,500 calories, 525 gm of carbohydrates (60%), 131 gm of protein (15% ) and 97 gm of fat (25%). This translates to about 7.5, 1.9, and 1.4 gm / kg / day of carbohydrates, proteins and fats respectively. It is obvious that these ratios may vary based on the athlete's physical activities, and other individual aspects such as gastric capacity and availability of food.
The daily distribution of such energy can be 20% at breakfast, 30% at lunch, another 25-30% at dinner, and 20-25% as a snack or snack between meals or at bedtime. It is common for those trying to gain muscle do everything well from Monday to Friday but skipped two or more meals on weekends or neglect food. The nutritional neglect weekend usually a major cause of failure in increasing muscle mass and nutritionists should inquire well and make sure that athletes eat properly at issue in these cases.
Nutritional supplements and ergogenic aids.Few areas as nutritional supplementation promoted as the increase in muscle mass. These are divided into substances with anabolic, supplements like amino acids and creatine, and other anti-catabolic properties, such as beta-hydroxy-methyl-butyrate (HMB). Since 1994, the U.S. government authorized the marketing of pro-hormones as di-hydro-epi-androsterone (DHEA) and androstenedione under the label of nutritional supplements. This dilutes the border between nutrition and pharmacology, creating serious problems understanding athletes and coaches, who can give a positive anti-doping test by drinking these OTC products in the U.S. and available online. To make matters worse, studies on the content of many nutritional supplements showed that some contained substances prohibited by the International Olympic Committee (IOC) that were not specified on the labels.
With respect to amino acid supplements, there is a stream of studies by the group of Kevin Tipton and Robert Wolfe of the University of Texas at Gelveston where some amino acids using isotope tracers marked and follow their metabolism in the exercising muscle. These authors have determined that amino acids ingested along with a carbohydrate drink accelerates post-exercise catabolism compared with drinking water only six subjects studies. Such studies have generated a renewed interest in the possible effects of amino acid supplementation to reduce catabolism and speed recovery. But this type of study, where amino acids were not compared well with foods like chocolate milk can not be extrapolated to the effect on nitrogen balance in subjects in the medium and long term. To evaluate the effects of nutritional supplementation on muscle growth needed nitrogen balance studies for several weeks. This implies major procedural complications, resulting in the literature a black hole of information on this topic. In fact, he goes on to quote the famous Romanian study Gontzea 1975 as one of the few studies that examined the nitrogen balance in subjects training for three weeks. Another assumption is ergogenic effect of the use of specific amino acids arginine, ornithine, and lysine to stimulate the release of growth hormone. While these amino acids incorporated have shown intravenous indeed have not orally. This research has been dismissed. The branched chain amino acids (BCAA) are capable of being oxidized in the muscle, an event generated a wave of speculations regarding its supplementation in athletes. The argument is that exogenous incorporation "save" those who make up the muscle tissue or accelerate post-exercise recovery producing an anti-catabolic effect. Again, some tracer studies indicate some evidence of efficacy, but we are far from demonstrating that regular use results in increased muscle mass, there are even studies like those of Anton Wagenmaakers of Holland in the nineties where use in ergolíticos training subjects had effects as an amount of ammonia produced that was counter to the cellular environment.
Generation supplements mainly include creatine and HMB. Creatine is perhaps the most researched supplement for the past ten years, particularly since it was rumored that the winner of the 100 meter dash, Britain's Linford Christie used it in Barcelona 1992. It was the media coup that any additional needs, even when the same athlete was banned for using anabolic steroids a few years later. Most studies indicate that creatine produces acute water retention in the muscle, as demonstrated by studies of urinary volume to swallow. This occurs in the first two weeks, generating a weight gain of lean of one or two pounds on average. But we know that this sharp increase is composed of chains of actin and myosin, but intracellular water. The question is whether it can generate a long-term muscle hypertrophy, as has shown to increase the ability to generate work, in particular seems to improve strength endurance, something that would train more, and in turn generate more muscle tissue. Recently a meta-analysis has confirmed that its use can increase maximum strength.
However, some reviews indicate that these effects have only been seen in highly trained subjects under laboratory conditions and in trained athletes in field conditions. Clearly, this area requires a little more research with better experimental methodology to elucidate the effect and its magnitude. There is anecdotal evidence, not yet scientifically proven, on an increase in injuries and tightness in athletes using creatine, a fact that should be investigated further. In endurance sports creatine supplementation ergolíticos generated effects, degrading performance perhaps because of the added weight generates. In evaluating the use of creatine should be taken into account if the athlete must move your body long distances or not: A football player usually go between 8 and 10 kilometers per game, while a bodybuilder does not travel more than a couple of meters in a meet. The HMB is still somewhat controversial as anti-catabolic, there is presently insufficient studies on this supplement, where to date the beneficial results seem to occur in novice and not trained.
The other kind of supplements to increase muscle mass in the U.S. sold as "nutritional" are prohormones androstenedione and DHEA. While technically are drugs that should be regulated, U.S. law allowed free sale. In principle, the theory states that once ingested is converted into testosterone, creating greater capacity for muscle hypertrophy. Again, another media coup helped trigger sales: American baseball player Mark McGuire, who made the record "home runs" in the 1997 American League admitted its use as part of its program of nutritional supplementation. But science has not found such dramatic results, on the other hand showed that these products can be converted into estrogen, potentially producing effects contrary to those expected. Recall that its use is banned by the IOC.
The powders called "weight gainers" composed of a large dose of carbohydrates (usually maltodextrin) and protein are mixed with milk or water and produce up to a thousand kilocalories shakes. The addition of vitamins and minerals and other substances supposedly ergogenic to these compounds is inconsequential, but it is an easy way to incorporate a significant contribution of energy that can tip the scales in favor of anabolism. They tend to be very useful in those who have difficulty ingesting a significant volume of food or who do not feel hungry enough to eat the quantities needed to grow, although you should be careful of, as some studies also demonstrated its ability to increase adipose tissue significantly. Merely protein powders protein composed of "superior quality" as whey ("whey") or egg albumin no advantage to ingesting proteins commonly found in the normal diet of the athlete.
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