Muscle Growth Theory and Periodization in Bodybuilding
According to the theory of collapse of muscle, muscle
develops better, if during exercise it will be loaded and we will be
traumatized. So much more traumas and I will stop muscle, the more it will increase
during the restoration / rest.
In principle this theory is logical, because: without muscle
muscles are in normal conditions, but as soon as we start training, we break
the muscle peace of mind, the intensive exercise of muscle cells starts to
break up, and muscles get stressed. After exercise, proper muscle growth in the
process of recovery and relaxation takes place.
Our organism does not have similar exercises because it has
a large amount of energy, but because these exercises are systematically
running, the body has no other way to resist the constant stress of the muscle
and break through it. So the muscles become stronger.
That is why many believe that exercise should be very heavy,
with muscle pain, increased loading of muscles and so on. All of these damage
the muscle cells, after which the muscle is growing.
Secondly, according to the theory of accumulation, the
muscle is getting better if the exercise is less destructive for muscle. In
other words, the less likely to fall into muscle exercise, the better it will
The theory of this theory is that some substances that are
collected during exercise are subsequently caused by the stimulation of
anabolic hormones, causing muscle growth. Hypertrophy, and muscle damage
(dissolution theory) slows down the muscle growth process.
The researchers who investigate these processes still fail
to agree which method is more effective for muscle growth. Some argue that
muscle stress, or heavy exercises, can stop the muscle, while others say that
the muscle can not be stressed.
Exercise – Stress is
itself, because the muscle cells are dissolved in the exercise, after which the
muscles grow in proper meals.
In more detail, this process is as follows:
Initially, the phase breakdown (exercise that lasts 45
minutes), followed by the restoration phase (1 week for benign) and only after
this increases phase (approximately 1-2 weeks), or otherwise restore /
supercompensation. Supercompensation is a process when our body reacts after
exercise, “for every occasion,” reducing supplies – ready for stress
in case of stress.
This is important information to understand how muscle
growth is going on – supercompensation. Therefore, if there is no stress or
exercise, at which time we disturb muscle fibers – no muscle growth. We need
supercompensation of the organism if we do not need it.
If you do not practice, but you eat properly, for example 6
times a day, you will increase, but not the muscle but the fat. Without
exercising, you will not have any muscle growth, even if you have sports
cravings or steroids. The same happens when the athlete exercises with the same
weight for months, its organism is able to get these loads and does not start
boosting, since there is no need for it, so the muscle will not be too high.
Here we can stand up to the next dilemma: If all our
exercises will be hard, maximum and weigh the muscle, how will we use the
recovery and supercompensation phase perfectly? Logically speaking, after the
hard exercise, the recovery phase is arranged after the muscle breaks (1 st
phase) and is trying to achieve supercompensation (3rd phase) but how to reach
the 3rd phase if we are hard Can I stop muscles again?