Muscle Growth: Strength Training and Exercise Principles

Strength training is essential for muscle growth, focusing on muscle fibers and sarcoplasm through high-weight and low-rep or low-weight and high-rep exercises.

### Strategies for Muscle Growth Through Strength Training
* 💪 "Ten years ago, I was worried because my body wasn't getting bigger. Even if I ate more, my weight wouldn't go over **80kg**. Even if I exercised more, it was the **same**."
* 📚 Came across a book called "Men Are Strong, Women Are Healthy" and started stress training, which led to **muscle growth from 80kg to 93kg**.
* 🏋 Need to understand **muscle hypertrophy** and **muscle fiber hypertrophy**, with muscle fibers requiring **heavy weights for growth** and sarcoplasm needing **high repetitions**.
* 🏋 ️ Bodybuilders focus on **increasing muscle size**, powerlifters and weightlifters mainly develop **muscle fibers**.
* 🔄 Both muscle hypertrophy and muscle fiber hypertrophy develop regardless of the training method, but the **ratio changes** based on the method.
* 🏋 Important to tailor the training to an individual's current state, focusing on **strength training for those adapted to high-volume training** and **high repetition training for those focusing on muscle strength**.
* 📈 Increasing weight and performing **3-5 repetitions for 3-5 sets** is recommended for strength training, while doing **8-12 repetitions with low weight for 3-5 sets** is helpful for muscle mass growth.
* 🔗 It is crucial to diversify exercises and work on areas that have been neglected to see **improvements in muscle growth**.

Hello, this is Baek Kwang-jang. There are many people who want to bulk up, right? But there are also many people who are worried because their muscles are not growing. Some say you should do low weight and high repetitions, while others say you should do high weight and low repetitions. It must have been very confusing. I was the same. Ten years ago, I was worried because my body wasn't getting bigger. Even if I ate more, my weight wouldn't go over 80kg. Even if I exercised more, it was the same. But now, by chance, I came across a book like Men Are Strong, Women Are Healthy and started trans training. Since then, my body suddenly started to grow. The only thing that changed was stress training. My weight increased from 80kg to 93kg. Of course, I also gained fat along with it.

So in this video, I'm going to talk about why strength training is necessary for muscle growth, the principles behind it, and how to exercise according to each individual's current state to make muscles grow. Therefore, if you are curious about this part, please watch the video until the end. First, you need to understand muscle hypertrophy and muscle fiber hypertrophy. There are two types of muscle hypertrophy. Here, muscles are composed of two types. You can think of it that way. There are muscle fibers that directly exert force, usually called muscle fibers. And there are muscle structures containing nutrients, water, myoglobin, mitochondria, etc., called muscle sarcoplasm. In simpler terms, as I mentioned earlier, muscle fibers refer to the muscle fibers themselves, the actual parts that exert force.

Sarcoplasm is like water inside the muscles, so if you think about the juice coming out of the meat, that's what it is. In other words, the thickness of the muscle can be seen as the sum of the thickness of muscle fibers and sarcoplasm. So, the two main ways to increase them are different. To thicken the muscle fibers themselves, you need to add heavy weights. That's the part where you exert force, right? So, when you do high-weight low-repetition exercises, the muscle fibers grow. Therefore, in practical terms, a person with strong muscles can be considered someone with well-developed muscle fibers. Conversely, to increase sarcoplasm, which is like juice in the muscles, and to increase the size of the muscles, you need to do a lot of repetitions. In other words, it means you need to do low-weight high-repetition training. That's why bodybuilders, powerlifters, and weightlifters...

Muscle size is larger compared to athletes, but they are weaker. It doesn't mean that bodybuilders are absolutely weak in strength compared to them. It means they are slightly weaker than powerlifters or weightlifters. So, you can think of it this way: bodybuilders focus on increasing muscle size as their main goal. Therefore, you should consider someone who has well-developed muscle balance and muscle fibers. On the other hand, powerlifters and weightlifters are people who mainly develop muscle fibers. Have you understood up to here? Now, there's something to pay attention to. Muscle hypertrophy and muscle fiber hypertrophy exhibit the nature of continuity. What does this mean? In any way you train, both muscle fibers and muscle hypertrophy develop. However, the ratio changes depending on the training method.

When we talk about it, when you do high-weight exercises, not only do muscle fibers develop, but also while muscle fibers develop much more, the muscle belly develops a little less. On the contrary, even if you do high-repetition training, muscle fibers do grow, but muscle hypertrophy occurs much more. Have you followed me up to here? The reason I'm talking about this is because usually when people explain this, they just think in a binary way. That's why I mention it first and then move on. Now, everyone has a slightly different exercise style. Let's assume that I was doing high-repetition training with low weight. Then, that person is in a state of being well-adapted to high-volume training. Therefore, you can think that my body is currently in a state where muscle hypertrophy is predominant. In other words, to put it simply, the muscle fibers haven't thickened much, but the juiciness...

It's when it's in a full state, if someone says they fit here, to this person, doing strength training that increases muscle strength can generate more stimuli. The method is simple. Well, for international methods, I will provide a link, but you should increase the weight each time and repeat about 3 to 5 times in one set, and you should do about 3 to 5 sets. I will leave a link to the main text where you can find detailed information about this method because I have recorded a video. Be sure to check it out. Also, if I have been training the lower body with heavy weights, mainly focusing on strength training, then compared to before, you can consider that muscle hypertrophy occurs more dominantly. In other words, you can think of the muscle fibers as thick but not very juicy, in an unappetizing state. Then how do these people

Should I do it? If you do heavy weight high repetition training, it will be very helpful because you need to increase your muscle mass. In other words, if you perform 8 to 12 repetitions with low weight, or even more, 15 to 20 repetitions, for about 3 to 5 sets, it will be very helpful. In my case, I have mainly dealt with strength training. So, I don't have my own videos, but if you watch other YouTube videos or blogs, you will find many methods. It would be good to search for and try them out. If you have watched the video so far, you probably have an idea of the types of exercises and how to set your goals according to your current state. The conclusion is simple: you need to do a variety of exercises. Most likely, many people avoid doing either high repetition with low weight or low repetition with high weight because they don't like it. However, most of what you need is what you have been avoiding.

I didn't do it because I clearly didn't want to do it, so my ability is clearly lacking. Therefore, check carefully what kind of exercise you have been focusing on and what exercises you didn't want to do, and fill in that part. If you work on that, improvements will happen. This video ends here. I will come back with better videos next time. Thank you. It was Baek Kwang-jang.

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백관장

The Importance of Strength Training for Muscle Growth

Stress training was the key factor in increasing the speaker's body weight from 80kg to 93kg.

Muscle growth is influenced by the principles of muscle hypertrophy and muscle fiber hypertrophy.

Strength training is necessary for muscle growth as it targets muscle fibers and promotes muscle hypertrophy.

The Role of Muscle Fibers and Sarcoplasm in Muscle Development

Sarcoplasm is the "juice" inside muscles, while muscle fibers contribute to muscle thickness.

Increasing muscle fiber size requires heavy weights and low repetitions, while increasing sarcoplasm and muscle size requires high repetitions and low weight.

Bodybuilders focus on muscle size, while powerlifters and weightlifters prioritize muscle fiber development.

Both muscle fibers and sarcoplasm develop through training, but the ratio depends on the training method.

The Relationship Between Exercise Type and Muscle Development

High-weight exercises primarily lead to muscle fiber development, while high-repetition training focuses more on muscle hypertrophy.

Different exercise styles can impact the predominant type of muscle development in the body.

International methods recommend increasing weight and doing 3 to 5 repetitions in 3 to 5 sets for strength training.

The Benefits of High Repetition Training with Low Weight

Heavy weight high repetition training can help increase muscle mass.

It's important to do a variety of exercises, including high repetition with low weight and low repetition with high weight, to see improvements in your abilities.

Watching videos and blogs for different training methods and being open to exercises you may have been avoiding can also be beneficial for reaching your fitness goals.