The only way to stress your muscles is through regular and varied training. Be patient, because it takes weeks and months of regular training until you’ll start to see your muscles develop. You might be wondering when you will start to see results. Your training should stimulate your muscles, but not every workout will immediately cause your muscles to grow. Our nutrition guide provides you with the tips you need to eat right for cardio, strength training and rest days. A balanced, high-protein diet is just as important for gaining muscle as working out regularly.

The proteins stored in muscle cells are essential for muscle growth. Thus, training does not increase the number of fibers, but instead their thickness and shape. The other important thing you need to know is that the number of muscle fibers in your body was determined at birth. Muscle growth begins during the recovery period when your body repairs the damaged fibers. You could almost say that your muscles grow after training just to be on the safe side, so they are ready for anything the next time. If you regularly increase your training performance and keep pushing yourself, your body has to continue adapting to the new stimuli. These injuries are tiny “micro-tears” in the muscle fibers caused by intense exercise. I’ve got to find a way to make it easier next time.” Your body thus repairs micro-injuries to the muscles caused by the workout, and at the same time adds a little more tissue for future training sessions. This is also when you will start to see noticeable changes.ĭuring strength training, your body thinks to itself: “This workout was hard. If you continue to train, hypertrophy will occur and your muscle fibers will grow in size. Or in other words, the coordination between the fibers improves through the repetition of exercises. When these ropes work together better as a team, your strength increases without causing any visible physical changes. Every single muscle in your body consists of many fibers, like ropes made out of different materials. If you want to understand how muscle growth works, a good place to start is with the muscular system. The adidas Training app offers a wide range of training plans and workouts to exercise at home.īuild muscle: How does muscle growth work? Common bodyweight exercises include push-ups, squats, dips or sit-ups. In these workouts, the resistance your muscles work against is provided entirely by your body weight. Bodyweight training is, as the name says, training with your own body weight.