Muskelstyrka och volym – vad är viktigt

De senaste åren har det gjorts en hel del framsteg när det gäller att förstå mekanismen bakom muskeltillväxt. Idag tror man sig veta att utsöndring av hormoner, som exempelvis testosteron, inte har något att göra med hur mycket muskler man bygger, eller hur stark man blir, av träning. Testosteron spelar alltså ingen roll för träningsinducad muskeluppbyggnad. Inte heller GH (growth hormone), insulin eller IGF1.

Det verkar som att hur mycket musklerna ökar i styrka och omfång av träning är oberoende av dessa hormoner. Hormonerna bestämmer däremot hur stora musklerna kan bli som mest. De sätter alltså en övre gräns för hur stora musklerna kan bli. Däremot är de relativt ointressanta för muskeluppbyggnaden under och efter ett träningspass.

I stället har man fått upp ögonen för äämnet mTORC1, som kontrollerar proteinuppbyggnaden och -nedbrytningen i kroppen, liksom muskelmassan. Hur mTORC1 aktiveras avgör muskelsvaret efter träningspasset.

Aktiveringen av mTORC1 styrs av två faktorer:
*hur hårt du tränar (intensiteten), ju närmar maxbelastning du ligger desto mer mTORC1 aktiveras och muskeln svarar med att bygga upp massa och styrka
*aminosyror

Så för att öka muskelstyrkan maximalt, liksom muskelmassan, gäller det att träna med hög belastning. Och att se till att musklerna har aminosyror under och direkt efter träningen. Här pratar man främst om vikten av de grenade aminosyrorna (BCAA).

Jag återkommer inom några dagar med mer intressant fakta kring uthållighetsträning (kondition), liksom kombinerad styrke- och konditionsträning. Hörs snart igen!

Det här inlägget postades i Forskning, Motion och rörelse. Bokmärk permalänken.

1 860 kommentarer till Muskelstyrka och volym – vad är viktigt

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    mycket intressant det du skriver om muskeluppbyggnaden och själva triggern. tränar själv och, percis som du, är nyfiken på vad som egentligen händer bakom ”kulisserna” i kroppen. ska kolla mer om detta och du får gärna fortsätta på detta ämne om du har kommit fram till något mera.

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