What makes muscles grow?

English: Pulldown exercise, which strengthens ...

It’s a specific adaptation to an imposed stress.   You consistently work a muscle to at/near the point of failure, and as it rebuilds itself, additional muscle is put there to help you out, to keep that spot from getting stressed out so much next time.

So  how do you use this to your advantage?  Do strength training, of some sort, every other day or so.  And/or lift heavy things often in the course of your life.  Or simulate a heavy lifting life by lifting real things in an exercise session which requires a lot of different kinds of movements and muscles to get the job done.  Even if you have to reduce your amount of cardio to get the strength training in, that’ s OK.

You lose 10% of your muscle mass per decade of life if you don’t do things that require that strength.  IF you don’t use your muscles, they go away.  If you do use them, they grow.

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