ATHLEAN-X™ | Building Muscle Just Got "Easier" (SCIENCE EXPLAINS) @athleanx | Uploaded September 2024 | Updated October 2024, 5 days ago.
When it comes to building muscle, there are many things that people tell you are most responsible but you are about to learn the real secret to putting on muscle over the long haul. There are no shortcuts however. Good old fashioned hard work is going to be necessary, and in the case of this video’s topic, perhaps harder than ever before.
Build Muscle Here - athleanx.com/x/the-real-way-to-build-muscle
Subscribe to this channel here - bit.ly/2b0coMW
To make this clear I want to use a farming analogy. Makes sense since growing is the common theme. In this comparison, the size of the farm is equated to the size of the muscle you are trying to grow. Within the plot of land are the many different crops, while within the muscle itself are many different muscle fibers.
In order to make a farm thrive you have to have enough farmers to service the land and provide the crops with everything that they need to grow taller, more robust and consistently. To make a muscle grow you have to have the same capability of delivering the resources to the muscle to allow for muscle protein synthesis and hypertrophy. The cell component that makes this possible is the equivalent of the farmer, and it’s called the myonucleus.
The more muscle myonuclei that you have in place within a muscle, the greater the capacity of that muscle to grow.
When it comes to how to add myonuclei, it depends on your training. Within your training approach however are three distinct methods by which muscle is built.
The first is progressive overload. This is the type of training that revolves around primarily the big compound lifts such as the bench, squat, deadlift, row, etc. Here the goal is to keep adding weight to the bar and relying on both the improved neural connection with the muscles as well as the great amount of tension that is delivered to the muscles during these lifts to cause muscle growth.
The problem here is that the gains may come quick early on in your training but start to stall out and plateau at a certain point. The need for specialty exercises to help plug the weak links and build a stronger base are required to keep the weights moving up and the gains coming.
The second method for building muscle is eccentric overload. Here you are benefitting from the mechanical insult to the muscle cells that sparks a need for them to be repaired and ebuilt bigger and stronger. If you were to break this down into two requirments it would be tension and stretch or elongation. The loads needed to provide tension are lower than they are during the first method of progressive overload.
The issue here is that the damage that is created from this training style is often one that causes a need for lower training frequency and fewer bouts of muscle growth stimulation.
Which brings us to the third and absolute requirement for maximum muscle growth over a lifetime of training - lifting light weights. Here it is the metabolic stress that occurs as a result of incredibly high rep sets being taken to absolute muscle failure. Because these sets do not stress the muscle in the mechanically same way as eccentric overload, you are able to perform these with fewer impediments to recovery.
Think of these as the irrigation system for your muscles. These drip feed your muscles the same way the water allows the crops to keep growing - even if at a slower but steady rate. These allow you to have a place of refuge for your training, a training style to perform that gives your body the necessary rest from the other two methods without having to sacrifice training all together during these recovery times.
It is for this reason that lifting light weights is so important. In fact, using light weights is necessary if you want to see your greatest muscle growth and want to build muscle fastest.
You must lift light weights if you want to build muscle.
For more ways to make sure that you are getting the most out of your workouts, be sure to stay tuned to this channel are remember to subscribe so that you never miss another video from a physical therapist with a pro sports background as a PT and strength coach.
For complete step-by-step workout programs that help you to build muscle using science backed principles, head on over to athleanx.com and make sure to use the program selector to find the training program that is best suited to your personal goals.
When it comes to building muscle, there are many things that people tell you are most responsible but you are about to learn the real secret to putting on muscle over the long haul. There are no shortcuts however. Good old fashioned hard work is going to be necessary, and in the case of this video’s topic, perhaps harder than ever before.
Build Muscle Here - athleanx.com/x/the-real-way-to-build-muscle
Subscribe to this channel here - bit.ly/2b0coMW
To make this clear I want to use a farming analogy. Makes sense since growing is the common theme. In this comparison, the size of the farm is equated to the size of the muscle you are trying to grow. Within the plot of land are the many different crops, while within the muscle itself are many different muscle fibers.
In order to make a farm thrive you have to have enough farmers to service the land and provide the crops with everything that they need to grow taller, more robust and consistently. To make a muscle grow you have to have the same capability of delivering the resources to the muscle to allow for muscle protein synthesis and hypertrophy. The cell component that makes this possible is the equivalent of the farmer, and it’s called the myonucleus.
The more muscle myonuclei that you have in place within a muscle, the greater the capacity of that muscle to grow.
When it comes to how to add myonuclei, it depends on your training. Within your training approach however are three distinct methods by which muscle is built.
The first is progressive overload. This is the type of training that revolves around primarily the big compound lifts such as the bench, squat, deadlift, row, etc. Here the goal is to keep adding weight to the bar and relying on both the improved neural connection with the muscles as well as the great amount of tension that is delivered to the muscles during these lifts to cause muscle growth.
The problem here is that the gains may come quick early on in your training but start to stall out and plateau at a certain point. The need for specialty exercises to help plug the weak links and build a stronger base are required to keep the weights moving up and the gains coming.
The second method for building muscle is eccentric overload. Here you are benefitting from the mechanical insult to the muscle cells that sparks a need for them to be repaired and ebuilt bigger and stronger. If you were to break this down into two requirments it would be tension and stretch or elongation. The loads needed to provide tension are lower than they are during the first method of progressive overload.
The issue here is that the damage that is created from this training style is often one that causes a need for lower training frequency and fewer bouts of muscle growth stimulation.
Which brings us to the third and absolute requirement for maximum muscle growth over a lifetime of training - lifting light weights. Here it is the metabolic stress that occurs as a result of incredibly high rep sets being taken to absolute muscle failure. Because these sets do not stress the muscle in the mechanically same way as eccentric overload, you are able to perform these with fewer impediments to recovery.
Think of these as the irrigation system for your muscles. These drip feed your muscles the same way the water allows the crops to keep growing - even if at a slower but steady rate. These allow you to have a place of refuge for your training, a training style to perform that gives your body the necessary rest from the other two methods without having to sacrifice training all together during these recovery times.
It is for this reason that lifting light weights is so important. In fact, using light weights is necessary if you want to see your greatest muscle growth and want to build muscle fastest.
You must lift light weights if you want to build muscle.
For more ways to make sure that you are getting the most out of your workouts, be sure to stay tuned to this channel are remember to subscribe so that you never miss another video from a physical therapist with a pro sports background as a PT and strength coach.
For complete step-by-step workout programs that help you to build muscle using science backed principles, head on over to athleanx.com and make sure to use the program selector to find the training program that is best suited to your personal goals.
