Dieting, supplementation and weight lifting- all these actions are done for one reaction and that is muscle gain.
The process of muscle growth is called hypertrophy. And in order to cause hypertrophy in our muscles we need to train them. So here’s the BIG question. How often should we train each body part?
Arnold “The Austrian oak” used to train each body part twice a week. Modern body builder Jay Cutler trains his body parts once a week.
But how often should ‘”you” train?
Well, you can’t look like Arnold or Cutler without being blessed by those superior genetics and without consuming body enhancement substances.
But to answer your question, let us lean a bit on Science.
Hypertrophy (myofribal) refers to an increase in the actual size/protein content of the muscles. This is the “real” muscle growth.
Now, let us slightly get into how hypertrophy takes place.
The first step is a high tension stimulus (muscle damage that we do in our workouts). Now you know why many athletes say to focus on negatives as maximum muscle damage takes place that time. This activates certain genes in the muscle cell which tell the nucleus to produce messenger RNA (mRNA), which is simply a blueprint for proteins. mRNA comes out of the nucleus, from where it eventually runs into a cellular machine called a ribosome. With the mRNA an instruction, the ribosome starts grabbing amino acids out of the intracellular amino acid pool and starts putting them together into new contractile proteins, which are then integrated into the existing fibers. In short you built some lovely precious muscles.
This entire process which might have sounded like rocket science to some of you is termed as ‘Protein synthesis’
Why working out one muscle once per week is bad?
Because the mRNAs do not hang on forever, they start to degrade quickly. In fact, increase in protein synthesis is gone within 36 hours.
Guys on steroids have an enhanced protein synthesis going inside their body along with a hell lot of good things. But for naturals, training every muscles in 48 hours is not only beneficial but I will say it’s necessary. Therefore, for the best output of your time in gym, start training your each muscle group more than once a week and see your muscles grow.
How Many Meals Should You Eat In A Day?
If you’ve ever googled this question, then you must’ve found diversified answers that must’ve lead you to nowhere. Different athletes and bodybuilders have different opinions about this. But at Fitness Monkee we love to give our readers an unbiased and scientific explanation.
Most fitness trainers recommend eating 6 to 8 meals per day whether your goal is to burn fat or to build muscles. Voila, Kris Gethin eats 12 meals a day.
But you’ve a life outside the gym as well. You can’t spend your entire day in the kitchen cooking. So let’s bust two prime myths because of which the suggestion of eating 6 to 8 meals a day is perpetuated.
Myth #1 You can only digest 30 g of protein in one serving and remaining gets wasted.
This is entirely based on a wrong concept. Though human body can absorb only 30 to 50g of protein in one serving but excess of it never gets wasted. The body converts it into amino acids and it’s released slowly whenever required.
Myth #2 Eating more meals sets your metabolism on fire.
Most myths are held in the grain of truth and this is one of them. Though eating a meal raises your metabolism but it’s a very minute and momentary rise. Your metabolism goes back to normal as the food is digested.
At last, let us bring in light the “adaptive ability” of human body. It works against us in the gym as our bodies adapt to our training protocols but in the kitchen it works in our favor. Our body can adapt to our eating habits easily. Hence, it is not necessary to eat 6 to 8 meals a day. The prime concern should be full filling our macro-nutrient intake.
Remember, consume three meals per day if it fits your macro-nutrient requirements a