Muscle mass – myths and truth
THERE ARE many fine books, magazines, instructors and trainers who can provide information on how to exercise. Whether using free weights, machines, cables or free-exercises, mastering the principles of resistance training. However, what is often lacking is the best practice, the schedule and the maximization results.
The following advice is written in the program. It will help you overcome muscle mass myths, and improve your muscle-building progress, drug-free! It is not a guide on how to correctly perform the exercises. For that, consult any of the resources mentioned above.
What is it about exercise that makes a muscle grow? Intensity! Weak effort produces little growth. Maximum effort, maximum growth, all other factors being equal. So that means it should always lift the heaviest weight in strict controlled form, right?
WRONG! The idea that I would like to lift my clothes (my basement was still filled with this merchandise at one time). But the truth is, lifting is not always the best way to increase intensity!
Do not get me wrong, lifting heavy weights is intense, and for strength building, lifting heavy is essential. There’s no doubt that the muscle is going to be trained while doing heavy training.
A better way to measure intensity, more than simply lifting heavier weights. Work is determined by how much you can lift it. On the other hand, the power of the moment.
To illustrate, let’s say you curl 100 pounds 10 times. You do this for 3 sets, all within five minutes. In five minutes,
you will have curled 100 pounds 30 times, lifting 3,000 pounds! The power or intensity of your work is 600 pounds per minute.
Now let’s say I curl the amount of weight you used, 50 pounds, but I curl it 25 times. I also do 3 sets of these within five minutes. In five minutes, I will have curled 50 pounds 75 times, lifting 3,750 pounds! The power or intensity is 750 pounds per minute versus your piddlely little 600 pounds per minute, big guy! Now, you tell me who is working more intensely!
Regardless how intensely you think you are working, there is a sign that you are working on the muscle, physiologically called hyperemia, aka “THE PUMP! The pump is not just a side effect of exercise. For muscle-building purposes, the pump is the main goal of exercise.
No one can say for sure why pumping up an undeveloped muscle, will do it all, always, no exceptions! (all other factors, such as the right food and the rest, equal equivel, of course). By the way, testosterone is not necessary for this type of muscle growth.
Testosterone is a hormone that creates new muscle fibers. These new fibers are made out of permanent structural proteins. Testosterone has little effect in creating new fibers in adults. The type of growth is in the process of talking about new muscle fibers. (C) actoivine. The pump is the best way to deliver the muscle fibers.
Achieving a pump requires strict attention to timing. Filling up your muscles with a hole in the bottom. Fluid has to flow into the vessel
at a faster rate than flows out of it. That means you can take a break and start socializing while working on a pump. Work with maximum intensity (see the previous heading) until you achieve a pump. Then, when you can not get it pumped any more, QUIT EXERCISING that muscle. Nothing deflates a pump quicker than over-exercising.
RANGE OF MOTION
You should always perform the maximum muscle-building effects, right? WRONG again!
Now, that does not mean a full range of motion is important. But you do not have to cover the full range of motion in
every exercise. Reps with partial-range-of-motion movements is very effective. If you always exercise with the full-range movement, the total strength of the exercise would be determined by the strongest part of the exercise.
For example, due to the fact that it is inserted into the muscle, it is a part of the brace. If you always did strict barbell curls with the full range of motion, you could not move the weight anymore. The result is a lot of muscles, but it is not fully developed.
Protein is important for building muscle. But you could eat 100% of your calorie output.
This build muscle, you require a balanced diet that is approximately 300-500 more calories than your calorie intake level. (You can determine the actual amount of meat needed for your diet. balanced properly.
A diet that provides 10% -15% of calories from protein IS ALL THAT IS REQUIRED TO GROW MUSCLE.
Do not believe it? Consider this Infancy is the time of the human life. Yet, human breast milk contains only 10% protein by calories (versus about 30% for cow’s milk). This is more than adequate for a baby who has a weight in a year.
You are not going to grow, but it is not going to grow, (0.5-2.5 pounds a week) so forget about stuffing yourself with protein … just eat a balanced diet. Besides, when your intake is too high, you die out of the diet, and that’s the protein for growth. Why do you think people lose weight on a high-protein diet?
If you check your body composition after an intense workout, you’ll notice your lean body mass level is down. That’s because anaerobic muscle-building exercise actually burns muscle components for fuel (mainly glycogen, water and minerals).
To gain muscle, just stuffing in extra calories. The body ordinarily discards old tissue and synthesizes new tissue every day. For there to be a bigger increase in muscle mass.
Eating and resting just enough to replenish your muscles. If you are serious about packing on muscle, DO NOT REPEAT YOUR WORKOUT ROUTINE UNTIL YOU ARE AT LEAST 1 / 4-1 / 2 POUND HEAVIER! That could take as much as 3 or 4 days. Let your results be your guide. Check your body composition at the percentage body fat page.
Here’s a suggested mass-gaining routine. Adjust it according to your results. Work your whole body in no more than one hour while performing 20 reps per set. Eat 300-500 calories above your calorie level. (Do not forget to include your calories.). Calculate your calories, see the link to bodyfatguide.com below. Then take the next 2-3 days off and continuing 300-500 extra calories above your daily maintenance level.
Repeat the routine, this time performing 8-12 reps. Continue to cycle between 20 reps and 8-12 reps from workout to workout. You can also try as high as 50-100 reps and as low as 3-6 reps. Cycle between the wide variety of repetition ranges. You may be surprised by your gains!
Some people find that they are growing on their best. However, a popular schedule is to train your body on the course of 3 days. This “3-On, 1-Off routine gives each muscle group 96 hours for rest and growth. It’s great for bringing out the shape and hardness of your muscles.
However, if you do not have enough work, try dividing your entire full body 2 shorter workouts, performed twice a week. So, train one-half of your body on one day, then take a day off. Repeat two days-off to complete one week.
Some authorities suggest that one can get the maximum amount of muscle without any benefits. Other powers suggest 2 pounds a week as a maximum. Greater muscle gains are possible, but this is not quite fat-free.
People who have burned off a large amount of muscle mass while crash dieting, fasting and over-training. Sometimes referred to as “muscle memory, this rate of rapid muscle mass. It takes you to regain mass and recently burned off.
Is it worth gaining a few ounces of body fat if you are successfully gaining pounds of muscle? That is a question you will have to answer for yourself. The point is to minimize fat gain while gaining muscle. You can actually maintain the same body. Fat percentage. Gets are small enough. Do this by fine tuning your energy balance according to your body composition results.
You can read also: HMB – supporting the building of muscle mass
Posted on: February 12, 2019