People are best able to improve their muscle mass by performing the right exercises and eating particular foods.
Muscle size increases when a person continually challenges the muscles to deal with higher levels of resistance or weight. This process is known as muscle hypertrophy.
Muscle hypertrophy occurs when the fibers of the muscles sustain damage or injury. The body repairs damaged fibers by fusing them, which increases the mass and size of the muscles.
Certain hormones, including testosterone, human growth hormone, and insulin growth factor, also play a role in muscle growth and repair.
These hormones work by:
. improving how the body processes proteins
.inhibiting the breakdown of protein
.activating satellite cells, which are a type of stem cell that plays a role in muscle development
.stimulating anabolic hormones, which promote muscle growth and protein synthesis
.enhancing tissue growth
The best type of exercise to build muscle is strength training, although cardiovascular activity can also provide benefits.