flexing causes muscle growth

flexing causes muscle growth? Fact or Myth

People consider flexing as a way of showing off their muscle gains through intense weight and strength training. But, do you know? That this simple show-off can be significantly beneficial for you in numerous ways. Apart from all other health benefits of flexing, people wonder if flexing causes muscle growth too.

If you are one of those curious people who wanna know if flexing causes muscle growth then you should continue reading. Here you will find scientific evidence (or say explanation) which proves if flexing causes muscle growth.

You will also get a complete understanding of how flexing causes muscle growth.

If flexing causes muscle growth – An explanation

Although there is not much information to find out if flexing causes muscle growth. But we have enough information that proves technically if flexing causes muscle growth.

To understand if flexing causes muscle growth, you first need to know more about muscle growth and muscle flexing.

How exactly do your muscles grow?

You need to understand what makes your muscles grow if you want to know if flexing causes muscle growth. Exercises and diet are two most essential factors that influence your muscle growth. Because your muscle grows in three ways – 

  1. By an increase in muscle fiber diameter.
  2. By an increase in muscle cell numbers.
  3. By an increase in the length of the fiber.

https://pubmed.ncbi.nlm.nih.gov/2222798/

The growth of your muscles depends upon these three ways. 

The length, diameter of the muscle fibre and the number of muscle cells is increased by doing different types of exercises taking a healthy diet plan. Here is an amazing diet plan to gain muscle that will help in muscle growth. 

While we are talking if flexing causes muscle growth, you should know that flexing can lead to the increase in muscle cells, length and diameter.

Because muscle growth can also occur by contracting your muscles by creating tension in them.

What is muscle-flexing?

Muscle flexing is something people usually do to flaunt their muscles which they gain through strength training or weight training. 

However, muscle-flexing is much more than a typical show off.

To be more precise, Muscle flexing is termed as muscle contraction. This is because flexing your muscle puts pressure on your muscles that temporarily makes the fibres of your muscles contracted or smaller. This temporary contraction of muscles that is caused by flexing, helps in figuring out if flexing causes muscle growth.

According to various reports, the contraction in the muscles caused by flexing strengthens your muscles. So apart from weight lifting and strength training, flexing also helps in strengthening your muscles.

You can flex (contract) your muscles through several exercises. One of the effective flexing exercises is isometric exercises or isometrics. 

While we are discussing if flexing causes muscle growth, isometric exercises help in significant flexing of muscles. Therefore, it encourages muscle growth as well muscle strength.

Benefits of flexing that reasons if flexing causes muscle growth 

Flexing your muscles through different exercises including isometrics, can be beneficial for your health in numerous ways. Most importantly flexing causes muscle growth as it contracts and creates tension in your muscles. 

Let’s checkout some of the major benefits of muscle flexing that causes muscle growth – 

Flexing enables you to train your muscles even when you’re recovering 

Muscle growth requires consistent strength training, which can be extremely painful sometimes. Flexing allows you to perform strength training even when basic muscle movements feel painful to do. 

Muscle flexing using certain exercises help in enabling you to create optimum tension in your muscles while you are recovering from injury or cramps or when it feels painful anyhow. 

This shows that muscle flexing causes muscle growth.

Flexing helps in blood pressure management 

A surprising fact about flexing is that flexing helps in lowering your blood pressure. This improves the health of your heart as well as blood circulation. Therefore, flexing causes muscle growth also. 

Muscle flexing causes effective blood circulation in those muscles that you flex. This is because when you temporarily put pressure on your muscles through flexing with isometric exercises, the muscles become contracted for a while. As a result blood flows into the flexed muscles and constantly repeating this can increase the muscle fibre length and diameter. 

Hence, flexing causes muscle growth while managing blood pressure.

https://pubmed.ncbi.nlm.nih.gov/24582191/

Flexing increases balance and core stability

Another point to determine if flexing causes muscle is that flexing your muscles by certain exercises supports your spine and back. Flexing focuses on creating tension in your muscles by stretching and contracting them temporarily. This ensures better flexibility and strengthening of the muscle along with muscle growth.

Muscle flexing motivates you to train harder 

When you flex your muscle, you can see the actual result and benefits you are getting through strength training and diet. Seeing your gains can motivate you to train harder and stay consistent. Due to this flexing causes muscle growth eventually.

Muscle flexing doesn’t require specialised equipments or space

You don’t need any specialised equipment or proper workout place to flex your muscles. Your body weight and resistance are enough to perform muscle flexing. Therefore, you can benefit from all the advantages of flexing anytime, anywhere. 

As it is understood that you can flex easily anytime, so constantly contracting your muscles will typically strengthen them. Along with that flexing causes muscle growth.

Flexing helps in burning fat

Burning weight requires calorie-deficit. Therefore you need to burn more calories daily than you eat. The best way to burn calories is by doing exercise that consumes energy.

Although flexing is not ideal for burning calories. It consumes energy  and constantly flexing will definitely support your fat burning process. 

Flexing causes muscle growth also that will help in toning your body and avoiding stretch marks.

Flexing causes muscle growth with isometric exercises

Isometric exercises or isometrics are an effective form of muscle flexing. These exercises are contractions of a specific muscle or a combination of muscles. Isometric exercises focus on making your muscles face resistance by contracting and keeping them still to strengthen them.

A combination of different isometric exercises can help in building up strength in certain muscles. As we know strength and muscles grow simultaneously, hence, flexing causes muscle growth and strengthens your muscles..

According to various reports, the contraction in the muscles caused by flexing strengthens your muscles. So apart from weight lifting and strength training, flexing also helps in strengthening your muscles.

You can flex (contract) your muscles through several exercises. One of the effective flexing exercises is isometric exercises or isometrics. 

While we are discussing if flexing causes muscle growth, isometric exercises help in significant flexing of muscles. Therefore, it encourages muscle growth as well muscle strength.

Statistical explanation if flexing causes muscle growth

Simply flexing your muscles can give you plenty of advantages, and muscle growth is one of them. Here is scientific research that explains if flexing causes muscle growth.

In a study, 16 young men were put in a group and told to flex their biceps and triceps. In this training group, all the men had to voluntarily flex their biceps and triceps simultaneously at a maximum level for 4 seconds, and follow it with a muscle relaxation of 4 seconds.

https://pubmed.ncbi.nlm.nih.gov/24368554/

These 16 young were told to repeat this for 10 repetitions and perform 5 sets on every workout day for 12 weeks. 

As the 12 week training ended, the results were pretty surprising. All the 16 men in this group who simply flexed their arms (biceps and triceps) for 12 weeks had comparatively thicker biceps and triceps. 

The difference of increase in the thickness of triceps and biceps was no way less than 4%. It was quite clear until now that flexing causes muscle growth. 

The more surprising thing was that all these men who flexed their muscles were able to contract their muscles even more at the end of 12 weeks.  

They became able to contract their triceps 46% harder and biceps upto 15%  harder.

On the other hand, those men who didn’t flex their muscles as per the instructions given to them, didn’t show any difference in their muscle size. Their results helped in coming to the conclusions if flexing causes muscle growth or not.

However, there is nothing wrong in assuming if flexing causes muscle growth as it is known that flexing creates tension in the muscle which strengthens and builds the muscles.

Scientific proof that flexing causes muscle growth

As of now you have read enough that proves if flexing causes muscle growth. If you are still not sure whether flexing can help you to grow muscles or not then this is another scientific proof for you that it does help in muscle growth.

The point is that you can build muscle by constantly flexing. However, it will not be optimal.

As it is believed that muscle grows by breaking down the fibres of muscles by exercising. Those muscle fibres are then built again by your body during the resting period of your body. These fibres are built comparatively bigger than before when they are built again. 

There is no doubt that this is true. But the fact that it is simplified to this particular point makes it scientifically inaccurate.

Building muscle by flexing:

There’s a common (mis)conception that muscle is built by breaking down muscle fibers through exercise, which are then rebuilt by the body while you are resting, and are built bigger than they were before. It can be argued that this is technically true, but really it’s simplified to a point that makes it scientifically inaccurate.

There are two processes constantly working within your muscles: muscle breakdown and muscle protein synthesis. If you think of amino acids as bricks, and your muscles as a wall, old bricks are constantly being replaced by new bricks in order to keep your muscles fresh and working properly. If this cycle wasn’t happening constantly, there would be problems such as a buildup of misfolded proteins in your muscle tissue and improper function of actin and myosin fibers (muscle fibers).

The way you build muscles is by activating muscle protein synthesis (usually through exercise) to “outperform” muscle breakdown and cause hypertrophy in the muscle cells, which is just the growth of cell size. Activating muscle protein synthesis is essentially telling your body that it has good reason to use the amino acids from your diet to build more muscle.

While relatively inefficient for activating muscle protein synthesis (MPS) compared to exercising with weights, flexing has been shown in multiple studies to activate MPS on its own, and so you can technically build muscle by just flexing.

Burning fat by flexing:

The only thing required to burn fat is to be in a caloric deficit. For example, if it takes 2500 calories/day for you to not change in weight at all, then eating less than 2500 a day will cause you to lose weight. Flexing repeatedly, although not ideal for burning calories, still takes energy, and as long as you don’t eat more to compensate, flexing can technically lead to fat loss.

Keep in mind that muscles also have a resting tension, or muscle “tone”, that is a “muscle’s resistance to passive stretch during resting state.” This can result in a bigger (muscle-mass) or leaner look, and can be enhanced through exercise frequency, and probably residually through flexing frequency.

Muscle growth by flexing :

There are two processes that are repeatedly working inside your muscles. That includes – muscle breakdown and muscle protein synthesis. People consider amino acids as bricks and the muscles as the wall. These old bricks are getting replaced constantly by new bricks for keeping your muscle fresh and their better functioning. 

The way in which the body is building muscles is by activation of muscle protein synthesis (mostly by exercising) in order to stop muscle breakdown and cause the growth of the muscle cell size.

The activation of muscle protein synthesis (MPS) is informing the body that it has a better reason to utilise the amino acid from the food eaten for muscle growth.

Apart from exercising, it has been shown in several different studies that flexing can lead to the activation of muscle protein synthesis on its own. Even though the activation of MPS through flexing is not as efficient as exercising, flexing has its own other benefits on your health. 

.Muscle breakdown and muscle protein synthesis. People consider amino acids as bricks and the muscles as the wall. These old bricks are getting replaced constantly by new bricks for keeping your muscle fresh and their better functioning. 

The way in which the body is building muscles is by activation of muscle protein synthesis (mostly by exercising) in order to stop muscle breakdown and cause the growth of the muscle cell size. The activation of muscle protein synthesis (MPS) is informing the body that it has a better reason to utilise the amino acid from the food eaten for muscle growth..

Moreover, you can do flexing anytime, anywhere as you do not need any special space or equipment for it.

Hence, technically flexing causes muscle growth.

If flexing causes muscle growth, what would be the best flexing exercises to add in your workout?

In case you are wondering if flexing causes muscle growth and has several other health benefits then which flexing exercises would be the most helpful to add in your workout.

There are certain exercises that are effective in the maximal contraction of your muscle in particular or in groups. These exercises will work out your whole body and assure strengthening particular muscles or groups of muscles.

Here are some of the helpful flexing exercises that will help in muscle growth –

Wall Sit 

Wall sit is an isometric exercise for flexing. It involves sitting against the wall without any external support. Wall sit focuses on making your body face resistance by keeping it still in the contraction position. 

This exercise creates tension in your hamstrings (muscles in the back of your thighs) along with your quads and glutes (muscles in your buttocks).

  1. Put your back against the wall. Your feet should be around 20 inches away from the wall.
  2. Now lower down your buttocks in order to form a 90° with your legs.
  3. Stay in this position for 10-15 seconds. Relax for a few seconds then repeat it again for a few times while taking short pauses.

 

Biceps and triceps squeeze 

This exercise includes flexing of your biceps and triceps. It works by creating tension on your biceps and triceps while holding them still. It ensure muscle growth and boosts strength.

  1. Bend your right arm to form a 90° angle to your front while your right palm is facing up.
  2. Push your left hand down against your right arm.
  3. Stay in this position for 15 to 20 seconds. Take a pause and switch the arms.
  4. Repeat this for 3 or 4 times and do not forget to take pauses to relax.

Neck squeeze 

This flexing exercise is to work your neck muscles connecting to your upper and deep neck in front. It will help to build muscles in particular areas. Neck squeeze will also help in strengthening your neck and relieving pain.

  1. Stand straight with your feet apart with a distance similar to the width of your shoulder. Then put your palm against the forehead.
  2. Press your palm in a gentle way against your forehead to allow your neck to put resistance from being pushed backward, hold this position for 10-15 seconds.
  3. Take a pause, repeat the same except this time push the back of your head with your hand in forward direction.
  4. Do 3 to 4 sets from each side of these flexing exercises for the neck

Plank

Plank has become very popular these days. It works your whole body, especially core, back as well as spine. Plank includes contraction of muscles while keeping them still to build up core and back muscles.

  1. Basic plank is done by resting your whole body on your forearms and toes only. Hold still while your buttocks clenching.
  2. Keep your body in a straight line and engage your abdominal muscles.
  3. You should try doing plank 3-4 times a day for at least 25-30 seconds each in the beginning. Later on you can gradually increase the duration and the number of sets.

Bent-over wall press

This flexing exercise works your chest and shoulder muscles and ensures that muscle flexing causes muscle growth.

  1. Standing in a lunge-position while facing the wall and one foot right in front of the other one.
  2. Now bend your upper body towards the wall. Push the wall with hands flat against the wall.
  3. Stay still and hold for 15 to 20 seconds.
  4. Take a pause and repeat the same for 3 to 4 times.

Summary

Now we can claim if flexing causes muscle growth or not. Muscle flexing has a lot more to it than simply flaunting.

Muscle flexing can help you in several ways. Including- management of blood pressure, better blood circulation, increased motivation, uninterrupted strength training, as well as increased balance and core stability. 

Weight lifting and strength training play a major role in increasing your strength as well as building muscles.

Your strength and your muscles grow simultaneously. So if flexing causes muscle growth, one of the reasons is the fact that flexing contracts your muscles and makes them undergo resistance, which eventually strengthens your muscles.   

 

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