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24 years
Hi dotors. I love to build muscles and tone them by weight lifting. but I like to know why our muscles get bigger if we train them and is there is any advices for me while am training?
Jul 17, 2014

Dr. Rania Mousa General Medicine
There are several interpretations making a muscle get bigger when exercising :

>One thing that happens is that when you work any muscles, the number of capillaries increase. When you work a set of muscles, you get a "pump" in that area of the blood flowing in and the body would want to increase this if conditions if the muscles are repeatedly used.

>other thing when the muscle gets worked, they develop more mitochondria inside the muscle cells ,(mitochondria convert chemical energy into energy, the cells can use.),If you do higher reppititions, you build up the mitochondria,which increase in size. ( this also is a reason that when you are trying to increase size and strength and tend toward less reps and more weight)

>the last interpretation is that regular exercise increases the number of myofibrils in each cell. with this effect coming from higher weights, less reps. This type of exercise also increases volume of the sarcoplasm fluid,( protein filled fluid that is found in each cell) Working a muscle also increases the amount of glycogen stored in the muscles and the amount of connective tissue.

An advice to increase your muscle tone and benefit from exercising is to eat ,drink exercise well .
Feed your muscles by taking the enough healthy diet rich in proteins ,eat sufficient amount of protein The rule of thumb is that you need between 1 and 1.5 times your body weight in pounds> grams of protein.
Good sources of protein include meat, cheese, milk, fish, and eggs. For vegetarians, protein can be found in soy products such as tofu as well as in combinations of foods, such as rice or corn with beans.
include carbohydrates and fat in moderation also in your diet to return the energy consumed in exercising