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To build big muscle you need 2 things:
💪 Flexing muscle results in contraction of smaller muscle fibers, each muscle fiber is made of smaller links called sarcomeres, and inside each sarcomere are even tinier "contractile fibers" called actin and myosin.
Muscle growth is a result of a process where more myosin filaments are added to each muscle fiber.
Training hard and Lifting weights applies three types of stress:
Count your macros to achieve daily protein intake. Try to get them from high-quality sources like meats, dairy, and eggs.
Your body is never purely anabolic or catabolic, and no matter what you do, you’ll always have some muscle synthesis and breakdown happening all the time.
What matters is that the average of those comes out positive (muscle gain) instead of neutral or negative.
Anabolic ( mTOR - protein = positive balance): Positive protein balance allows you to direct the surplus protein to muscle allowing it to grow
Catabolic (mTOR - protein = negative balance): Negative protein balance breaks everything down and makes you lose your gains.
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The importance of protein in building muscle is key!