How does exercise make muscles grow?

You may have seen bodybuilders, or if you exercise, you may have noticed an increase in muscle size.  

What makes muscle grow and the mechanism behind muscle growth that occurs with exercise, and strategies to maximize muscle growth for bodybuilders.

Brain and Muscles

Our bodies have more than 600 skeletal muscles that assist us in movement. These muscles are connected to the brain. 

When we need to perform a task, our brain sends signals to the muscle through motor neurons, and the muscle contracts and moves accordingly.

Muscle Fibers and Myofibrils

Just like every part of our body, our muscles are also made up of cells. Muscle cells are also called muscle fibers. These fibers have more than one nucleus. In addition, there is a special type of organelle called myofibril inside this cell.

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Myofibrils are present in thousands in each muscle fiber. So what is inside this myofibril, specifically what is inside a particular organelle present within a muscle cell. 

There are two proteins called actin and myosin inside this myofibril, both of which are in the form of filaments. 

When we put weight on our muscles, and exert more force on them, the muscles experience stress. This stress causes tiny cracks in these two protein filaments (actin and myosin). 

To repair these cracks, our body's immune system kicks in. Inflammation occurs in the muscles, which causes pain, and the immune system fills these cracks with additional proteins. 

Similarly, with further exercise, more damage occurs to these protein filaments, and the extra protein fills these damaged areas.

Protein: Fueling Muscle Growth

This continuous process leads to an increase in the size of these protein filaments. Every time additional protein is required to fill the cracks so that the filaments can become stronger the next time. 

Due to the deposition of this extra protein, the size of these filaments increases. Protein is the source of this nourishment. That's why people who build their bodies consume protein-rich food.

Role of Satellite Cells:

Satellite cells are cells that function as stem cells for muscle cells. These satellite cells are not active initially. 

When there is damage to the protein filaments of actin and myosin, these satellite cells become active, and to activate them, insulin-like growth factors and testosterone hormones are involved. 

After becoming active, these satellite cells fuse with muscle cells and provide their nucleus to the muscle cell. This increases the amount of DNA in the muscle cell (as the nucleus contains DNA). 

More DNA produces more protein, and then this newly formed protein combines with actin and myosin. This results in an increase in the size of actin and myosin filaments. 

satellite cells nervous system

As a result, the filaments present in the myofibril also become larger, and then this myofibril exerts a force on the muscle cell, causing the cell to grow larger. 

In this way, when many cells in the muscle become larger, the muscle also appears larger in size.

Protein-Rich Diet:

For optimal muscle growth, a protein-rich diet is essential. Consuming adequate protein supports the nourishment required for muscle development.

Additionally, maximizing muscle growth involves following proper training techniques and incorporating specific exercises targeting muscle groups.

To summarize all of this:

• A muscle consists of many cells.

• Each cell contains myofibrils.

• Inside these myofibrils are actin and myosin protein filaments.

• Due to excessive work on the muscle, these filaments get damaged.

• To repair the damage, protein is added.

• Satellite cells play a role in providing additional protein.

• Due to the deposition of protein, these filaments become thicker.

• This leads to the enlargement of myofibrils, muscle cells, and eventually the muscle itself.

For this process, a good amount of protein in the diet and testosterone hormone plays a significant role.