Muscle Development - Principles and Components

Everyone who trains knows that during training, the muscles are subjected to heavy loads, which lead to depletion of phosphocreatine, glycogen, and fat reserves, causing a significant shock to the body's internal environment. After training, the body is in a phase of intense adaptation and active regeneration of energy substances. However, it is not possible to perform exercises with the same intensity as before. This means that the phosphate, glycogen, and fat reserves of the body are significantly depleted, and there will be a severe shock to the internal environment. After training, however, the body will be in a stage of intense adaption and active regeneration of energy substances. But it is important to note that the recovery of energy from the retention of energy levels depends on the body's performance at the same time, since the body has to perform the most efficient training of the energy parameters in the body after training the body. This feature of the body is called supercompensation and is inextricably linked to muscle growth. Unfortunately, supercompensation only lasts for a limited time, and the energy structure level gradually declines to the starting point. Supercompensation is proportional to energy consumption during training, i.e., the more energy the body consumes, the more significant the exceeding of its level during recovery and the more obvious the muscle growth.

The traditional muscle growth training process is usually based on macro and micro cycles, with the aim of developing individual parameters. During the micro cycle, training sessions are designed to achieve supercompensation of the primary parameter, while other loads do not interfere with this process. This strategy is successful when one focuses on parameters that are independent of each other. However, it often happens during a single training session that several parameters are burdened, corresponding to a specific motor process. These parameters can regenerate at varying rates. In such a case, the microcycle training should include training sessions with varying intensities and volumes, ensuring optimal regeneration of individual parameters. Consequently, the increase in muscle size is the most significant if, by the end of the microcycle, supercompensation of the parameter with the most emphasis is achieved.

The general muscle growth theory has been elucidated above. It primarily pertains to the intracellular growth of mitochondria within the cell and their volume, which significantly contributes to the overall musculature. The intracellular muscle volume consists of: the development of a capillary network through which muscles are supplied with oxygen; an increase in the number and volume of mitochondria; an increase in the glycogen content within muscle cells; an increase in the levels of other energy reserves within the cell, such as phosphocreatine. In this way, the growth of intracellular volume has a significant impact on muscle growth, but the growth of myofibrils through the formation of protein molecules has the greatest significance for muscle mass and strength, and the intracellular structures enable this process. Myofibrils are essentially a set of protein filaments, and the more intensely muscle cells produce proteins, the faster the muscle growth through the increase in the diameter and number of myofibrils. In this way, protein synthesis has the greatest impact on muscle growth, although the growth of intracellular volume also plays an important role.