Learn more about health with this collection
Importance of rest and recovery
Effective workout routines
Proper nutrition for muscle building
Muscleception
💪 Flexing muscle results in contraction of smaller muscle fibers, each muscle fiber is made of smaller links called sarcomeres, and inside each sarcomere are even tinier "contractile fibers" called actin and myosin.
Muscle growth is a result of a process where more myosin filaments are added to each muscle fiber.
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mTOR and Protein
To build big muscle you need 2 things:
- mTOR(mammalian target of rapamycin) - A complex protein that regulates how much your body starts to build muscle. mTOR also results in muscle protein breakdown.
- Protein-It is needed to counteract the muscle protein breakdown in order to facilitate build bigger muscle.
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Anabolic Vs Catabolic
Anabolic ( mTOR - protein = positive balance): Positive protein balance allows you to direct the surplus protein to muscle allowing it to grow
Catabolic (mTOR - protein = negative balance): Negative protein balance breaks everything down and makes you lose your gains.
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(Anabolic + Catabolic) ÷ 2 = positive protein balance
Your body is never purely anabolic or catabolic, and no matter what you do, you’ll always have some muscle synthesis and breakdown happening all the time.
What matters is that the average of those comes out positive (muscle gain) instead of neutral or negative.
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Positive protein balance = Train hard + protein intake.
Training hard and Lifting weights applies three types of stress:
- Mechanical Tension (volume)
- Metabolic Stress (burn)
- Muscle Damage
Count your macros to achieve daily protein intake. Try to get them from high-quality sources like meats, dairy, and eggs.
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Growing muscle matters
- During medical emergencies, your body needs extra protein to survive and heal, and it gets that protein from muscle tissue
- Muscle is the only organ you can increase to boost your metabolic rate.
- Muscle gaining can fight two of the biggest problems with aging: muscle loss (sarcopenia) and bone loss (osteoporosis)
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