Lighter weights, more reps or heavier weights and less reps? It all depends on your goals…
First, why more muscles?
And this does not mean you need to grow super big, no just get stronger in general. Having more muscles is very positive for your overall health and well-being, such as:
- Increased strength & power
- Improved metabolism, muscles burn more calories than fat
- Better insulin sensitivity, more muscle helps the body to utilise insulin, hence less insulin resistance and type 2 diabetes
- Reduce risk of injuries, stronger muscles improve your balance and mobility
- Increased bone density, resistance training showed increased bone density resulting the risk of osteoporosis and fractures
- Overall, building muscles can give several benefits for both physical and mental health.
To be honest I started with strength training more for physical health at first, because my blood sugar level is a bit higher than average from time to time, and this is helping to keep it better under control. Besides, I thought better start now, so I am prepared for the future while getting older. Not to mention, strength training also has a positive effect on other workouts I do like running or yoga as my core is stronger and I have more endurance (V02max).
I was not really sure if I would like it; you know, just picking up some weights which seems quite repetitive and boring. To my surprise I actually liked it more than I expected. Not only because I noticed more physical strength, which is useful doing chores or carrying groceries, but also mentally. It somehow gives me piece of mind and makes me feel proud when I could do just a little bit more.
What is hypertrophy?
Hyperwhat..? Hypertrophy is a biological term used for the increase in size or volume of cells, tissues or organs. Related to exercise hypertrophy means the increase in size and mass of skeletal muscle tissue happening after resistance training.
Resistance training meaning lifting weight or performing other exercises that challenge the muscles, which causes small damage to muscle fiber. This damage is causing several processes in your cells that leads to an increase in the size and number of myofibrils within the muscles cells. Over time this again leads to an increase in the size and muscle mass resulting in hypertrophy.
There are two main types of hypertrophy:
- Myofibrillar hypertrophy, an increase in the size and number of myofibrils within muscle fiber resulting in more muscle strength and power
- Sarcoplasmic hypertrophy, and increase in the volume of the fluid-filled sarcoplasm in muscle fiber resulting in more muscle size and endurance
For many people performing strength training hypertrophy is a main goal as it can lead to improved muscle strength, power and appearance. However, achieving proper hypertrophy needs a good combination of proper nutrition, progressive overload and recovery time to allow the muscles to grow and repair.
Why protein..?
Protein is important in general, but also for muscle growth for several reasons:
- Protein provides the building blocks for muscle tissue, Protein is made up of amino acids, which are the building blocks of muscle tissue. When you consume protein, your body breaks it down into individual amino acids and uses them to build and repair muscle tissue.
- Protein is necessary for muscle protein synthesis, Muscle protein synthesis is the process by which the body builds new muscle tissue. Protein is necessary for this process to occur, as it provides the amino acids that are needed to build new muscle tissue.
- Protein supports recovery after exercise, Resistance training, which is the type of exercise that is most effective for building muscle, causes small amounts of muscle damage.
Consuming protein after exercise can help to support muscle recovery and repair, allowing for optimal muscle growth.
- Protein supports a positive nitrogen balance, Nitrogen is an essential component of amino acids, and a positive nitrogen balance is necessary for muscle growth. Consuming adequate amounts of protein can help to maintain a positive nitrogen balance, which is necessary for muscle growth to occur.
Consuming protein is important for muscle growth and recovery. It provides the building blocks and amino acids needed for muscle tissue repair and growth. For people in resistance training taking protein in the right amount and right time can help muscle growth and recovery. Apart for the known protein powders for shakes etc. you can also take good protein from your normal day-to-day food. Read my post
https://www.irisfoodforthought.com/post/take-your-protein (take your protein) if you would like to know more.
Lets get some sleep… zzzzz
Good quality sleep is good for your overall health and well-being, yet also important for muscle growth:
- Muscle recovery, During sleep, the body goes into a state of rest and repair, which is critical for muscle recovery.
- Hormone regulation, Sleep is important for regulating the hormones that play a role in muscle growth, including testosterone and cortisol. Testosterone is an anabolic hormone that supports muscle growth, while cortisol is a catabolic hormone that can break down muscle tissue.
- Energy restoration, Sleep is important for restoring energy levels, which is critical for muscle growth. During sleep, the body replenishes glycogen stores, which are the primary source of energy for high-intensity exercise.
- Inflammation reduction, Inflammation can impair muscle recovery and growth. Good quality sleep has been shown to reduce inflammation in the body, which can help to support muscle recovery and growth.
Good quality sleep is essential for muscle growth and recovery. It supports muscle recovery, regulates hormones, restores energy levels, and reduces inflammation, all of which are critical for optimal muscle growth. For individuals who do regular exercise, prioritising good quality sleep can help to maximise muscle growth and overall physical performance. (@nutrition science study & boxrox)
If your goal is to really build serious muscle mass and love the appearance of strong, go heavy with less reps. If your goals is getting overall stronger, have more endurance (V02max) and being prepared for the future, go lighter and more reps. Let's work it!!
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