6 FUNDAMENTALS OF MUSCLE GROWTH
Jacob Wilson University of Tampa
1. Cell Swelling
Muscles cells sense the cell swelling as a threat
Results in muscle cells restructuring themselves and getting larger
Edema, blood to the muscle
8-12 reps with 60 seconds or shorter rest
Supersets, working to failure
2. Mechanical Tension
Action: Amplify the Tension
Result: Recruiting larger and more powerful muscle fibers
Slow-twitch muscle fibers.
Smaller muscle fibers. For endurance running, aerobic exercise.
Fast-twitch muscle fibers.
Larger muscle fibers. Recruited with heavy lifting.
Sets of 6-8 reps or less.
Requires longer rest periods in between sets.
During heavy days, rest 3-5 minutes in-between sets.
3. Mechanical Trauma
Also known as muscle damage
When lowering a weight, or hitting the eccentric part of the lift hard.
The objective is micro tears, not injury
Use as part of the tool kit with caution
4. Metabolic Stress
The burning sensation
Lactic acid buildup
Actually causes growth
Rest periods short on hypertrophy days
The biggest mistake: Underestimating Your Capability
Mental limitation leads to physical limitation
Recent studies show that the more frequent you train,the greater the gains.
Beating up the muscle so much, it is forced to grow.
New studies also showing incredible gains when doubling thenumber of training days per week.
The priniciple is, DON'T LIMIT YOURSELF.
When the goal is mass
Squats, bench presses, leg presses
Bodybuilding is about making exercises harder.
You are trying to beat up your muscles.
The focus is on the muscle.
Balance the compound movements with complementary isolated ones.
WHAT'S THE BEST CARDIO WHEN BUILDING MUSCLE?
To gain size, lift weights.
To lose fat, do cardio.
In the lab we find that, the longer duration cardio effort, the more muscle you LOSE.
The answer is HIIT workouts.
10-30 seconds of all-out sprinting.
This is as close to 100% effort as possible.
It is highly effective, though.
In lab, we found that after 10 seconds, you can deplete your muscle energy stores by 15%.
The signal sent to the body is this:
I'm running out of glycogen stores.
I must increase my fat-burning machinery.
It was found that after with these all-out sprints, more fat was lost than any 30-60 minute aerobic exercise.
In one study, even muscle gains were observed in the quads through these workouts.
Sprinting can be anabolic!
Alternating through different types of workouts.
Balance your training styles.
Utilize Blood Flow Restriction Training.
Rotate through these:
Day one: Hypertrophy training
Day two: Heavy lifting
Day three: sprinting
Day four: Hypertrophy Superse
Day five: Blood Flow Restriction
HOW CAN I BE MORE SCIENTIFIC IN MY TRAINING
MASTER YOUR TRADE: LIFTING WEIGHTS
Get everything you can out of every single lift.
Focus on the muscle (literally tune in mentally to the muscle itself).
Make everything count.
Make every meal count.
Make every night of sleep count.
Make every rep count.
Make every set count.
Write down how you felt in the gym.
Write down what you are going to do.
Write down what you want to be.