What Science Has to Say About Building Muscle

What Is Muscle Growth?

Muscle growth is the increase in size of skeletal muscles. Muscles are made up of cells called myofibers which make up the main part of muscle tissue. Myofibers grow when they receive signals from other parts of your body (muscles) to produce more contractile proteins or chemicals called hormones, such as insulin-like growth factor 1 (IGF1), testosterone, IGF binding protein 3 (GBP3), and others. These hormones stimulate the cell to produce more myofibrils. When these new myofibrils reach their destination, they become stronger than those that were produced before.

The number of myofibrils increases with time and intensity of exercise. However, there is no maximum amount of muscle mass that can be built through regular exercise alone. There are many factors involved in determining how much muscle you will gain from any given activity, including genetics, age, gender and health status.

How Does Muscle Growth Work?

A muscle grows because it receives signals from other tissues, such as tendons and ligaments, to contract. A signal is a chemical message sent from one part of the body to another. For example, if you stretch out your finger and then squeeze it back into place, you have received a signal telling your muscle fibers to contract.

Muscle growth occurs when the body receives regular signals to contract the muscle. This can be done through exercise, and it causes the muscles to tear slightly, which then signals the body to rebuild them stronger. If you lift weights, for example, the first few times you perform an exercise, your muscles will feel sore for a couple of days because they are tearing and rebuilding. After a few weeks of lifting weights, your muscles should start getting noticeably bigger.

Why Do We Build Muscle?

The human body is an amazing system constantly striving to find balance. If you perform regular exercise, your body will require more energy (calories) to keep up with the demands of the activity. Regular exercise also induces a stress response in the body. In order to better deal with this stress, the body rebuilds stronger muscles and bones (among other things).

The best types of exercise for building muscle are compound exercises, which involve movement at several different joints and require several different muscles to work together to perform the exercise. The most common types of these are squats, deadlifts, bench presses, shoulder presses, barbell rows and bent over rows.

How Can I Build Muscle?

If you would like to build muscle, first you need to determine your goals and whether you need to lose fat as well. If you are overweight, then you really should start by losing weight because carrying around excess fat makes your muscles appear smaller than they really are. Once you have achieved a normal weight, then you can start to build muscle.

The first thing you need to do is to start an intense strength training program. You should aim to work all the major muscle groups in your body on a regular basis. Along with that, you will need to eat a high-calorie diet. If you need to lose fat as well, then it may be beneficial to cut down on your calories and begin a cardiovascular exercise routine (exercising that targets the heart and lungs, like running, cycling or swimming) in order to shed unnecessary fat.

As discussed above, building muscle requires stress on the muscles. The best types of exercise for building muscle involve compound exercises that work several different joints and require several different muscles to work together. These are known as multijoint exercises. You should eat more than you burn on a daily basis.

The final factor in building muscle is your genetics. No matter how hard you work, if you don’t have the right genetics to build muscle, then you will never be a bodybuilder no matter how hard you try. Examples include squats, deadlifts, bench presses, shoulder presses, barbell rows and bent over rows.

To see significant gains in muscle size you will need to work your muscles to the point of exhaustion. You should perform multiple sets of each exercise you are doing, aiming to complete between 6-10 reps per set. Also, you should only rest for 90 seconds in between each set.

Will Building Muscle Make Me Lose Weight?

No, building muscle and losing weight are two different things. You can build muscle and still be overweight. You can lose weight without building muscle. Muscle is denser than fat, so if you have an above average weight but your body fat percentage is low (as it would be if you had built some muscle), you may even appear bigger and heavier than you actually are. If you can easily perform more than 10 reps per set, then you need to increase the weight you are using.

Anabolic steroids will significantly speed up your muscle gains, but they are extremely dangerous and have many serious side effects. Most men will find they grow “roid-rage” and become aggressive when using them. Women can experience facial hair growth, male pattern baldness, and deepened voices among other things. They should be avoided by everyone, if possible.

A combination of a healthy diet and a good strength training program will have you achieving the body you want in no time.

You should work your muscles to the point of exhaustion. This can be achieved by performing multiple sets of each exercise until you cannot do anymore, and only then rest for 90 seconds before doing your next set.

How Can I Tell If I’m Gaining Muscle?

If you are eating enough food and working out correctly, then you should expect to gain between 0.5 and 1 pound of muscle per month. Remember, consistency is the key. There is no way around it. You’ll have to work at it everyday. Of course, you could always take steroids but, as we said above, there are many negative side effects. Also, if you do take steroids, you’ll likely need to keep taking them each year because your body will quickly become resistant to their effects and you’ll need higher and higher dosages to achieve the same results. This will not occur all in one place, but will be spread out through your body. Your clothes should fit looser and you should literally be able to feel it.

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How To Get A Six Pack

We have all seen those people at the beach with a ripped midsection. Some have a big pot belly with only a small layer of fat over it. We call these people “beach ready” yet we know that they are not really in shape. The truth is, they are actually carrying around a lot of fat.

Those people who are ripped like that and have the six pack midsection are the people who are really in shape.

The best way to achieve such a stomach is to lose all your excess fat. To do this, you need to start eating a low calorie diet and exercising on a regular basis. If you eat right and exercise for long enough, you should be able to lose all your excess weight. They are really just unhealthy and their pot bellies are a result of poor eating and lack of exercise.

In order to get a six pack, you have to eliminate the layer of fat that is covering your abs. Here’s how:

Stop Eating Junk Food – If you want washboard abs, then you cannot be eating junk food on a regular basis. You need to eat a lot of lean meat and vegetables. No candy, no soda, and no fries! Once you have done this, your six pack will be more defined.

Now, this is going to be a long and hard process and it is not easy. However, if you want to achieve the “ripped” look then you’ll need to do this. You may find a shortcut to this process but it probably won’t be safe and it definitely won’t be healthy in the long term (see anabolic steroids above).

Exercise – This is the most obvious step but also the one that is probably going to be the most difficult for you to achieve. You will need to incorporate exercise into your daily routine if you want those abs to become visible. You can start by doing sit-ups and push-ups.

The diet that is recommended for this is one that high in protein and low in fat and carbohydrates. There are many diets like this out there but the most popular one is called “The Atkins Diet”. This should enable you to achieve your goal in a relatively short period of time (6 months). We do not recommend you stay on this diet for longer than that as it could be dangerous to your health.

You can do these every day in the morning. As you get stronger and better at it, you can move on to more difficult exercises like sit-ups, crunches, leg raises, and whatever else you can find. Remember, if you want a six pack than you need to exercise your abdominal muscles specifically.

Ideal Protein Shakes for Building Muscle

One of the most common questions that people have is “how do I know which protein shake is best for me?”

Cool Fact: Your body can store approximately 2,500 calories of fat for emergencies. This is enough energy to sustain you for about 75 days!

The above is just one possible way of achieving the ripped look. However, keep in mind that this involves a lot of effort on your part and you will have to stick with it for quite some time before you start seeing results (at least 6 months). The answer is usually it depends on your taste but here are some guidelines to help you narrow it down.

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The first thing you need to decide is if you want a whey protein powder or a casein protein powder. Whey is absorbed into the blood stream quickly and is best taken right after your workouts to speed up muscle growth and recovery. This is definitely not an easy way to achieve your goal. However, if you are willing to make the sacrifices necessary then this may be an option for you.

Now that you know how to lose fat and build muscle, it’s time to learn how to put it all together into a complete program designed for achieving the ripped body you’ve always wanted! Casein is absorbed slower and is best taken before you go to bed or in the morning since it helps you avoid toxicity that can occur when you work out while your body is digesting food.

Secondly, you need to decide if you want a mixed protein powder (which contains all the essential amino acids) or if you want a concentrate protein powder (which is usually about 90% protein).

This is an important decision. A mixed protein powder can be good for you but it probably doesn’t have as high of a percentage of protein and because of this, it also doesn’t have as high of a bio-availability or protein efficiency. In other words, if you buy a mixed protein powder that has 90% protein, the body will only absorb about 75% of the protein. However, a concentrate powder with only 90% will have about 98% bio-availability.

They even make sugar free (or reduced sugar) versions of almost all their flavors. You might want to consider buying one of each flavor and mix it up so you don’t get bored drinking the same thing each day.

The last thing you need to decide is how much you want to spend. Like most things in life, you get what you pay for and this is definitely true with protein powders. In general, the more expensive the powder, the higher quality your getting. So if you want the best possible results, you need to go with a concentrate whey protein.

These are very pure and as we said before, generally have a higher bio-availability. It’s like comparing whole wheat bread to pumpernickel bread in that whole wheat has more nutrients but the pumpernickel has a lot more fiber.

Your decision should now be a little clearer. So, if you want the highest quality and most bio-availability, go with a concentrate.

There are many different types of proteins out there. The above are just guidelines for choosing the best one for your needs. As long as you follow these guidelines you’ll be able to choose the right one for you. The brand whey to go is always going to be Optimum Nutrition (link opens in a new window).

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If you have decided that you would like to start working out and are ready to sign up for the gym, then please stop by the front desk and pick up a free guest pass. That way, if you ever get stuck or have an equipment question, you can just come in and ask me personally. I’m here to help you reach your goals so don’t be shy about stopping by every once in a while for some personal one on one time. They are the leader in the industry for a reason.

I am always happy to help. If you ever have any questions about anything fitness or nutrition related, don’t hesitate to ask me. Until then…

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Sources & references used in this article:

The men’s health hard body plan: the ultimate 12-week program for burning fat and building muscle by PWFLT Booster, AAC Pre-Workout, PVMJR Vasodilator‚Ķ

Dietary supplements and resistance training for muscle and strength: what really works?: sports forum by O SO

Beyond Bigger Leaner Stronger: The Advanced Guide to Building Muscle, Staying Lean, and Getting Strong by L Keller – 2000 – books.google.com

The Science Behind Muscle Growth by A McKune¬†– SA Pharmacist’s Assistant, 2006 – journals.co.za

Fit Is the New Skinny: The No-BS Truth About Building Muscle, Getting Lean, and Staying Healthy by M Matthews – 2014 – books.google.com

Behavioral science, religion, and mental health by AN Staff – avatarnutrition.com

What the nursery has to say about instincts. by M Matthews – 2012 – books.google.com