The Skinny Advantage in Muscle Building: Breaking Muscle Fiber Uptake Time Under Tension (TUT)
What Is Breaking Muscle?
Breaking muscle is the act of making your muscles work harder than they are used to doing so. A common misconception is that it’s just a way to get bigger or stronger. While these things may happen, but they’re not what breaking muscle is all about.
Breaking muscle is actually a very simple concept. When you exercise, your body uses up its energy stores to do the task at hand. Your muscles use glycogen which is stored in the form of carbohydrates called glucose in your liver and muscles. If you don’t have enough glycogen, then your muscles won’t be able to perform their job properly and will start burning fat instead. You’ll burn fat because it’s easier than carbs and you need them most when exercising hard.
When you break down the glycogen into glucose, it’s converted into lactic acid. Lactate is a waste product of your muscles’ metabolism. It causes fatigue and makes you feel like you’re working yourself to death.
So how does one avoid this type of exhaustion?
By increasing the amount of oxygen your muscles take in during exercise. By exposing your muscles to more lactic acid, you can condition them to stop pumping out so much of it. This will prevent your body from feeling like it’s dying every time you exercise. That’s why it’s best to break yourself in slowly. It makes your body stronger and prevents you from going all out on your first day at the gym.
What Are The Best Types Of Exercises For Breaking Muscle?
You want to be sure your exercises get your muscles working as hard as possible. The best way to achieve this is with high intensity exercises where you can’t possibly do any more repetitions. So, lift a weight that you could normally lift 12 times and then do 15 or 20 more reps. That’s what we call breaking muscle fibers. This should be done on all major muscle groups including your arms, chest, back and legs.
There are two types of exercises that are especially good for breaking muscle. They are:
1. Isolation exercises where you only use one muscle group at a time.
For example, you can work out your chest with the fly machine.
2. Compound exercises where you work out two or more groups at the same time.
For instance, you can do squats to work out your quads and butt in addition to your lower back.
Try to have a balanced routine that includes both compound and isolation exercises. You can also do breaking muscle with free weights or weight machines.
In addition to building your muscles, breaking muscle makes your heart stronger as well since it has to work harder to pump blood around your body. This will improve your endurance for other sports such as running or biking. Many people use breaking muscle routines to prepare their bodies for other types of physical challenges like martial arts competitions or mud runs.
How Can I Tell If My Muscles Are Breaking?
The easiest way to tell if your muscles are breaking is to feel them the day after you work them out. You’ll definitely notice a big difference in the size and fullness of your muscles. You may even see some bruising if you pushed yourself hard enough. Not everyone can tolerate this type of exercise though so it’s a good idea to start slow especially if you aren’t in great physical condition.
You can start by doing a light warm up before you jump right into your breaking muscle routine. After you finish, take a couple days off before working out again. As you get in better shape, you’ll be able to push yourself harder and go from there.
What Are Some Of The Benefits Of Breaking Muscle?
There are many benefits of breaking muscle, including: increased endurance, weight loss, reduced body fat, stronger muscles and bones, improved circulation and faster metabolism. It can also help improve flexibility and minimize the risk of injuries.
Breaking muscle is a great way to get in shape if you aren’t used to exercising on a regular basis. It can eliminate the monotony of long, steady cardio routines as well as keep you motivated by showing results quickly. In fact, many people have reported that breaking muscle was a gateway exercise routine for them because it was so much fun. It may even lessen the amount of time you spend doing other types of fitness as it can give you the results you need.
Is There Anything I Should Avoid While Breaking Muscle?
Breaking muscle is a high intensity exercise routine so it’s important that you don’t overdo it. You should start out slowly by implementing it into your current routine and making sure your body can handle it. If you’re just starting out, it’s a good idea to get clearance from your doctor as well.
Most people can probably handle a routine 3 times per week with about 60 minutes per session. Some people may not be able to go this hard that often so it’s important to listen to your body and take frequent breaks if you need to.
You might be sore after your first couple sessions but you shouldn’t have extreme muscle soreness after each session unless you’re really pushing yourself.
What Are Some Tips To Make Breaking Muscle Workouts Easier?
There are several ways to make breaking muscle easier depending on what your goals are. This type of routine can be used by people of all fitness levels so you can make it as easy or as hard as you want.
Go Slow – As mentioned above, it’s important that you start slow and work your way up. Listen to your body and take frequent breaks during your first few sessions. Warm ups are also very important so don’t forget to do those as well.
Use Weights – Using weights while breaking muscle can increase the intensity of the routine while helping to minimize the amount of muscle strain you’ll feel. This can help you achieve your fitness goals quicker. There are several types of weights you can use including:
* Dumbbells – One of the most common types of weights. They come in a variety of sizes and weights so you can use as little or as much as you want.
* Barbells – They’re typically used for more compound exercises but some people only use them for certain moves.
* Resistance Bands – These stretchable bands are great for cardio and other high impact moves because you can still get a great workout without jarring your muscles. They come in several sizes so you can use more or less resistance.
* Kettlebells – These round, cast iron weights come in several sizes and are great for getting a full body workout. They aren’t typically used for cardio but they can be if that’s what you need.
Set Goals – Having goals can keep you motivated throughout your routine. Whether you want to lose a certain amount of weight, gain muscle or get generally more fit, setting goals can help you get there.
Use Props – If you need to take breaks during your routine that’s perfectly fine. You can use this time to stretch out your muscles and give them time to recover without losing your place in the routine. You can also do this in between each set if needed.
Mentally Visualize – When doing certain moves, close your eyes and picture yourself doing the exercise correctly. This can help your body actually perform the right way. It can also be a great way to relieve stress as well.
Mix it Up – While you should always try to do the routine in order, you don’t have to if you don’t want to. If you find that certain moves are too difficult for you, you can always back up and start them at a later time after you’ve grown stronger. You can also repeat exercises you’ve mastered to give your muscles a slightly different challenge each time.
Rest – Make sure you’re giving yourself plenty of rest between sessions. You should never work out the same muscle two days in a row so make sure you have at least three days between each session. It’s also a good idea to take one or two days off per week to let your body fully recover.
Common Mistakes and Tips – There are several mistakes you can make while working out to break muscle. They include:
* Not warming up properly – Warming up is just as, if not more, important than working your muscles because it helps prevent injury.
* Forgetting to stretch – Just because you’re not working on stretching your muscles while working out, doesn’t mean you won’t need to once you’re done. Be sure to take time to do it and hold the stretches for at least thirty seconds.
* Not using Weights – Using weights can actually help you get in shape faster than just doing the routine alone. This is because it increases the intensity of the routine. Don’t be afraid to use them.
* Not setting goals – As mentioned, having goals help keep you motivated. This is particularly true with breaking muscle so be sure to write down your goal weight, measurements, etc and look at them often to keep yourself on track.
* Doing the routine too much – While doing the routine every other day is perfectly fine to start with, don’t overdo it. Once or twice a week is more than enough. You don’t want to overwork your muscles and you want your body to have time to recover in between sessions.
That’s all there is to it. You should now have a solid plan for breaking muscle. Be sure to stick with it and keep track of your progress to keep yourself motivated. If you have any questions you can refer back to this list or send me a raven and I’ll answer whatever questions that I can.
Sources & references used in this article:
Living Large: The Skinny Guy’s Guide to No-Nonsense Muscle Building by V Del Monte – 2016 – books.google.com
The New Rules of Lifting Supercharged: Ten All-new Muscle-building Programs for Men and Women by EE Liederman – 1924 – E. Liederman
Firm but shapely, fit but sexy, strong but thin: The postmodern aerobicizing female bodies by L Schuler, A Cosgrove – 2012 – books.google.com
The Testosterone Advantage Plan by P Markula – Sociology of sport journal, 1995 – journals.humankinetics.com
Probing the limits to muscle-powered accelerations: lessons from jumping bullfrogs by L Schuler, J Volek, A Campbell, M Mejia – 2002 – books.google.com
Fit Is the New Skinny: The No-BS Truth About Building Muscle, Getting Lean, and Staying Healthy by TJ Roberts, RL Marsh – Journal of Experimental Biology, 2003 – jeb.biologists.org