This article will focus on the key factors that make these three variables the primary drivers of muscle growth as a response to exercise, also known as hypertrophy. These are:
1. Muscle Tension
Muscle tension, also known as mechanical tension, plays a fundamental role in muscle growth. This tension can be classified into two types: passive tension and active tension.
- Example of passive tension: occurs when a person lies on their back and lifts their leg to stretch the hamstring tendon located at the back of the calf. As the leg lifts, tension occurs because the muscle stretches and reaches the end of its range. This is passive tension because it is caused by the muscle stretching without active contraction.
- Example of active tension: on the other hand, happens when a muscle contracts physically through direct intervention of the person. For example, flexing the biceps as hard as possible. This tension can be considered isometric because the muscle length does not change.
To increase muscle, both types of tension should be combined simultaneously, a concept known as dynamic tension.
2. Muscle Fiber Damage
For a muscle to undergo hypertrophy, some kind of “damage” or fiber rupture must occur so the body can rebuild it. There are two ways to achieve this:
- Performing a new exercise or one outside your routine that your body is not used to.
- Doing eccentric and small repetitions during contraction in an exercise. For example: lowering the bar during bench press or squats, stretching the muscle while it is activated.
Both cases cause muscle fiber ruptures that trigger the rebuilding process. Do not overdo it since too much damage can be harmful. Generally, pain is acceptable for 48 to 72 hours.
3. Metabolic Stress
Metabolic stress is the burning sensation felt after working a muscle very hard. Metabolic stress is mainly caused by anaerobic glycolysis, which is how the body converts glucose into metabolites like lactate. There are four factors contributing to metabolic stress:
- Venous occlusion, which happens when blood pools and cannot escape, such as when a muscle contracts enough to pinch the veins.
- Hypoxia, which is the lack of oxygen supply to the working muscles due to reduced blood flow.
- Accumulation of metabolites from the anaerobic glycolytic energy system and the hormonal response triggered by this.
- And because the cells swell due to increased blood volume, creating that muscle “pumping” effect.
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