Exercise has a direct affect on your muscle tissue during both aerobic and anaerobic workouts. Basically, it gets broken down during exercise and later repairs itself by utilizing nutrients you consume. This is how muscle tissue grows in size. Protein plays a key role in the growth of muscles since all bodily tissue is composed of proteins that your body is constantly breaking down and replacing.
Muscle fibers pull from stored energy in order to perform. These energy stores are referred to as adenosine triphosphate, or ATP. There are three biochemical stages associated with muscles pulling energy in the form of ATP: the phosphagen system, glycogen-lactic acid stage and aerobic respiration. These stages are in order of how your muscle tissue draws energy for cells in your body. The 1st phase provides energy for the first 8 to 10 seconds, the 2nd phase for 1.3 to 1.6 minutes and the aerobic respiration phase for the rest of your time spent exercising.
The glycogen-lactic acid phase of energy production is limited to less than two minutes due to the fact that lactic acid builds up within the muscle tissue. This is a byproduct of glycogen being converted to energy within the muscle tissue. This is the reason your muscles feel sore after one to two minutes of performing an intense exercise movement, such as cycling, lifting weights or running. The lactic acid eventually exits the muscle tissue, and the feeling of fatigue and soreness subsides.
Skeletal muscle tissue contains what are referred to as satellite cells around the outside edge of the tissue. These cells are involved in the growth, maintenance and repair of muscle tissue damaged during a resistance training workout. Satellite cells are dormant until you exercise. They then become active, multiplying to help repair the muscle fibers and make your muscles bigger.
The following include exercises I have personally found affective to seeing results!
& reverse crunch with legs fully extended one leg over top of the other
Around the world lunges:
Seated chest press
2 sets, 15-20 reps
3 sets, 15-20 reps