According to Dr Scott Connelly, only about 20% to 25% of increased muscle growth stems from increased protein synthesis. The rest of the muscle growth is directly attributable to increased proliferation of the satellite cells in the basal lamina of muscle tissue, and dietary energy is not a key factor in the differentiation of these cells into new myofibres. Of all factors determining muscle growth, prevention of protein breakdown seems to be the most relevant, but adding adipose [fat] tissue through constant overfeeding can actually increase muscle pro- teolysis.
Research has shown that it's
possible to completely fatigue a muscle in one set, provided that that set
taxes a muscle completely, ie. Incorporates as many muscle fibers as possible
and takes them to the point of ischemic rigour where, rather than contract and
relax, the muscle fibers freeze up, sort of like a microscopic version of rigor
mortis. If you can truly work your muscle to the point described, it will afford
you little, if any, benefit to do another set. You don't have to be strong to
be big For a variety of reasons, people, even those with an equal amount of
muscle mass, vary in strength enormously.
To get bigger muscles, you have to
lift heavier weight, and you, not the guy next door, have to become stronger -
stronger than you were. Increasing muscle strength in the natural athlete,
except in a very few, rare instances, requires that the tension applied to
muscle fibers be high. If the tension applied to muscle fibers are light,
maximal growth will not occur. If average people followed the routines of
average pro bodybuilders, they would, in effect, start to whittle down what
muscle mass they did have or, at best, make only a tiny bit of progress after a
couple of years. You can't build muscle on a sub-maintenance calorie intake
diet. If you work out - work out intensely- then it can take 5-10 days for the
muscles to heal. Although the following should be taken with a grain of salt
when determining your own exercise frequency, a study in the May 1993 issue of
the Journal of Physiology revealed it can take weeks for muscles to recuperate
from an intense workout.
The subjects had only gained back half the strength
they had before the original exercise! By no means are we advocating that you
wait two months between workouts, but we are trying to prove the point that it
takes muscles longer to heal than what you might have previously thought. In
order to build muscle, you need to allow enough time for the muscle to recuperate
fully. In order to make muscles grow, you have to lift the heaviest weight
possible, thereby allowing the maximum number of muscle fibers to be recruited.
Futuristic-looking, complex machinery designed to give your muscles the
'ultimate workout' is typically less effective than good-old barbells and
dumbbells.
Scientific research has shown that many exercise machines lack the
proper eccentric component of an exercise that's necessary to stimulate muscle
tissue to remodel. You can completely reshape a muscle by doing isolation
exercises. You can't limit growth to only one area of a muscle. The shape of
your biceps, or for that matter, any muscle, is determined by your genetic
makeup. When you work a muscle, any muscle, it works on the all-or-nothing
principle, meaning that each muscle fiber recruited to do a lift - along the
entire length of that muscle - is contracted fully.
Why would a certain number
of them, like the ones in the middle of the biceps, suddenly start to grow
differently or at a faster rate than its partners? If anything, the muscles
that are closest to the insertion points are the most prone to mechanical
stress, and you don't see them get any bigger than the rest of the muscle. If
you get a pump , you're working the muscles adequately to ensure muscular
hypertrophy, or if your muscles are burning, that means you are promoting
muscle growth. A pump, despite what Arnold Schwarzenegger said about it
"Feeling better than coming", is nothing more than the muscle
becoming engorged with blood from capillary action. High repetitions make your
muscles harder and more cut up.
Although there is some evidence to suggest that
high repetitions might induce some extra capillary intrusion into a muscle,
they will do nothing to make the muscle harder or more cut up. If a completely
sedentary person began weightlifting, using either low reps or high reps, he or
she would experience a rapid increase in tonus, the degree of muscular
contraction that the muscle maintains even when that muscle is relaxed, but
that would happen regardless of rep range. The only way that high repetitions
would make a muscle more cut up is if, by doing a higher number of reps, your
body as a whole was in negative energy balance, and you were burning more
calories than you were ingesting.
On a microscopic level, there is virtually no
difference between the muscle tissue of men and the muscle tissue of women.
None of them build muscle as fast or as well as steroids. If the workout was
intense and a sufficient number of muscle fibers were recruited and
microscopically damaged, then even the normal tonus is more than enough to
cause a feeling of pain and tightness. If you stop working out, your muscle
will turn into fat. Muscle can no sooner turn to fat than gold can turn into
lead. Muscle is made up of individual cells-living, 'breathing' cells that
undergo all kinds of complex metabolic processes.
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