Okay, we all know that the quickest way to build muscle is touse progressive weight training. Progressive means that as soon as you get used to lifting acertain amount of weight, you add a little more. Over time,you'll get stronger because your muscles adapt by getting largerto handle the added weight. Our bodies adapt to whatever stress we regularly put it through.When you lift weights, what you're doing is actually tearing themuscle tissue in a healthy way. When you eat the propernutrition, mostly protein, they'll actually repair themselves.
In fact, they get stronger and bigger without lifting moreweight. As you continue to lift more weight, your muscles will keepadapting to this increased overload. So they get bigger. But one thing you may not know, is, lifting weights actuallycauses muscle fiber damage. And this microscopic damage needs toheal properly if you're going to gain any muscle.There are type A and type B fibers in your muscles. Let's say the higher repetitions might tear the type B soheavier weights will tear them and bring them back stronger.
Some people are fast switch and some people are slow switch. Fast switch responds to high reps, mostly between 8-12repetitions, Tears, . Slow switch will respond to slower reps between 4and 6.Every body has a different buildup. Let's say, for example, mybicep is 90% fast switch and 10% slow switch. I would need to domainly high repetitions, Tears, for my bicep.You, on the other hand, might be 90% slow switch and 10% fastswitch so the approach you would want to take is lower reps. So, in order to build muscle mass, you first have to tear itslightly.
The degree of tearing is directly related to how hard and howlong you exercise and what type of exercise you do. Movements inwhich muscles forcefully contract while they are lengtheningwill cause the most muscle growth. These are called "eccentric" contractions, and they provide theresisting action of the muscle such as lowering weights andperforming the downward movements in exercises. When you get the proper nutrition, your body repairs this muscletissue damage and makes it stronger, for the next time you haveto handle this weight.
That's why you have to first cause slight muscle damage, for newmuscle mass to be built.