Download THE BODYBUILDING PROCESS Lindsay Mulinazzi

THE BODYBUILDING PROCESS
By
Lindsay Mulinazzi
Photographic Images are of photos of Lindsay Mulinazzi taken by John Napfliotis.
MUSCULAR GROWTH
In bodybuilding, the ultimate goal is to continually increase muscle tissue and
decrease body fat. The ability to increase muscle tissue is a long-term process
that involves manipulation of training and nutrition techniques. Depending on
one's body type, one may struggle to either gain muscle or decrease body fat.
There are several factors contributing to a gain in muscle mass. These factors
include: muscle fiber arrangement, muscle fiber movement, muscle fiber type,
connective tissue structure, present or past injuries, motor unit recruitment,
myofibrillarization, energy transfer systems, extensiveness of capillarization,
mitochondrial growth, pain threshold, hormone levels, metabolism, and
immunity. The process of gaining muscle tissue involves muscular breakdown,
micronutrient consumption, macronutrient consumption, nutritional
supplementation, hormone secretion, rest, and recuperation. A gain in muscle
tissue results in an increase in metabolism and the ability to burn more fat at
rest.
Factors contributing to muscle mass:
·
Muscle fiber arrangement: this is where the muscle fibers are attached and how close they are
attached to the joint (insertion point).
·
Muscle fiber movement: the inability to grow or completely contract the muscle due to adhesion
or scar tissue between muscle fibers and grows muscles.
·
Muscle fiber type: there are six different fiber types each having different functions. One should
train according to the fiber types’ functions to enhance muscular growth.
·
Connective tissue structure: tendon and ligament structural characteristics and mass contribute
to one's strength level which in turn determines one's ability to build muscle mass.
·
Present or past injuries: injuries can inhibit one's range of motion and frequency of workouts,
which will decrease muscular growth. Stretching during and after each workout is critical for
injury prevention.
·
Motor unit recruitment: when lifting weights for muscular growth, one must fire as many
muscle fibers as possible at one time by using explosive movements. This will achieve maximum
fiber recruitment, which will increase myofibrillarization.
·
Myofibrillarization: myofibrils are the contractile element within working muscles. An increase
in myofibrils will lead muscular density.
·
Energy transfer systems: the substance that causes muscles to contract is adenosine tryphosphate
(ATP). It takes 2-3 seconds of training before it runs out. Creatine phosphate (CP) is broken
down to produce more ATP. As one runs out of CP glycogen in the muscles is metabolized to
make more CP. The metabolic process of glycogen utilization forms lactic acid. This is the
biochemical that causes muscular burning and fatigue.
·
Extensiveness of capillarization: capillaries all are what transport nutrients and oxygen to
working muscles. They get rid of metabolic wastes formed by training stress. The more capillaries
that one has the easier it is to build muscle.
·
Mitochondrial growth: mitochondria are tiny organelles inside the muscle cells that
manufacturer ATP and perform the oxidative functions inside the cell. They are known as the
muscles powerhouses. These take up space within the muscle and contribute to overall muscle
mass while increasing the muscles’ efficiency.
·
Pain threshold: this is the amount of pain one can handle while lifting weight and stressing the
muscles. The higher one’s pain threshold, the more stress will be placed on the muscle causing it
to adapt and grow more efficiently.
·
Hormone levels: the higher the amount of testosterone one has, be easier it is to gain muscle
mass. Testosterone levels increase through frequent weight training bouts. Although, over
training will increase the hormone cortisol, which will hinder muscular gains. Estrogen promotes
fat storage and can be decreased by weight training, proper nutrition, and cardiovascular activity.
·
Metabolism: the total of all physical and chemical reactions in the body including catabolism and
anabolism. This is what determines the rate at which one burns calories, which plays an integral
part in muscular gains as well as fat loss.
·
Immunity: one's health is critical to gaining muscle and losing fat. When the immune system is
under attack, the body will use protein more readily as the source of energy. This will cause a
decrease in muscle tissue, which in turn may cause an increase in fat storage.
The process of gaining muscle tissue:
·
Muscular breakdown: this is the result of the training stress upon the muscles. It involves the
tearing down of muscle tissue during a workout by causing tiny microfiber tears. These
microfiber tears are supplied with new protein, which increases muscular density and growth.
·
Micronutrient consumption: vitamins and minerals are crucial to maintaining a healthy immune
system, which is needed to repair muscle tissue.
·
Macronutrient consumption: carbohydrates, proteins, and fats are needed in certain ratios for
muscular development and fat loss.
·
Nutritional supplementation: it may be necessary to consume protein, carbohydrates, fats,
vitamins, and minerals through supplements, if one can not obtain adequate amounts through
whole foods.
·
Hormone secretion: growth hormone (GH) and testosterone are the two main hormones
responsible for repairing muscle tissue and decreasing fat levels. These two hormones are
secreted turning weight training, at rest, and during sleep.
·
Rest and recuperation: it is extremely important for one trying to increase muscle mass to get at
least seven hours of sleep each night. This is necessary for growth hormone levels to peak
throughout the sleeping cycle. When one’s sleep is interrupted, growth hormone secretion is also
interrupted, thus causing a decrease in overall GH levels. Lack of sleep will increase the hormone
cortisol, which will catabolize muscle tissue and increase fat storage.
The bodybuilding process is not something that happens over night. Building muscle tissue is an ongoing
process that takes considerable patience and discipline. One must learn the biological processes that take
place in muscular development to become more efficient at increasing muscle tissue. The end result of
building muscle tissue in a healthy manner is an overall muscular and lean physique. Bodybuilding
should be done year round to achieve ultimate results in muscular hypertrophy and leanness.