how to build muscle
How muscle grows?
When it comes down to how muscle increases in size or so-called hypertrophy.
There are three mechanisms that are thought to cause muscle growth:
Mechanical tension, metabolic
Stress, and muscle damage.
Mechanical tension
To maximize muscle growth by using mechanical tension, you must
choose exercises that include both eccentric and concentric phase, move through a decent range of motion,
and create maximal activation and contraction of the muscle by lifting weight.
Muscle damage?
Muscle damage is created by doing something new, unfamiliar, performing an exercise that stretches a muscle too long lengths.
There are many ways to create muscle damage, for example, when it comes to the glutes training, the most used and common strategy is to perform squats and lunges, which stretch the glutes.
The best activities to create muscle damage are:
Exercises that stretch the muscle
Exercise variety, including new exercises in your workout plan
Free weight (dumbbells, barbells, kettlebells…
Paused reps