Anyone who has pressed a weight overhead has experienced an increase in difficulty when compared to an incline or flat bench press position. Due to the muscular recruitment requisites, and primary muscular movers for each angulation, the more vertical the pressing orientation, the more challenging the exercise variation will be.
Why Muscles Need Rest To Grow
If you do not provide your body with adequate rest or nutrition, you can actually reverse the anabolic process and put your body into a catabolic or destructive state. The response of muscle protein metabolism to a resistance exercise bout lasts for 24-48 hours; thus, the interaction between protein metabolism and any meals consumed in this period will determine the impact of the diet on muscle hypertrophy.5 Keep in mind there is a certain limit on how much your muscles can actually grow dependent on gender, age, and genetics. For instance, men have more testosterone than women, which allows them to build bigger and stronger muscles.
Why Rapid Muscle Growth Is Unlikely
Muscle hypertrophy takes time and is relatively slow for the majority of people. People will generally not see visible growth for several weeks or months as most initial changes are due to the ability of your nervous system to activate your muscles.
In addition to that, different people have different genetics, which range from hormonal output, muscle fiber type and number, along with satellite cell activation, that can all limit muscle growth. To ensure you’re doing your best to grow muscle, muscle protein synthesis must exceed muscle protein breakdown. This requires that you take in an adequate source of protein (especially essential amino acids) and carbohydrates to help facilitate the cellular process of rebuilding broken down muscle tissue. Visible muscle growth and evident physical changes in your body’s muscle structure can be highly motivational which is why understanding the science behind how muscles actually grow is important.
How Muscles Grow: Conclusion
For muscle breakdown and growth to occur you must force your muscles to adapt by creating stress that is different than the previous threshold your body has already adapted to. This is can be done by lifting heavier weights, continually changing your exercises so that you can damage more total muscle fibers and pushing your muscles to fatigue while getting a “pump.” After the workout is completed, the most important part begins which is adequate rest and providing ample fuel to your muscles so they can regenerate and grow.
Related: Best Pre-Exhaust Exercises for Every Muscle Group
Drop sets can be a decent way to shock the Enduro Force muscle tissue into growth but is far from optimal due to the sub-maximal loads being used and type of muscle fibers being recruited.
Instead, let’s use a more effective method of drop sets that keeps loads as high as possible throughout a set. This will help to produce a maximal training effect. That’s where mechanical drop sets fit right in. Keep training past failure and shock your muscles into growth with maximal loads.
How Do Hormones Affect How Muscles Grow?
Hormones are another component largely responsible for muscle growth and repair because of their role in regulating satellite cell activity. Insulin Growth Factor (IGF)-1, in particular Mecho-Growth Factor (MGF) and testosterone are the two most vital mechanisms that promote muscle growth.4