Body building science Discussion

  The science what describe about body, body parts, mussels etc. its called body building science. There are so scientist who have describe about Body building science, some of this are describe here. So if you want to learn about this then this post is best way for you. So lets know...
 
Body building science

Science of Body building and Muscle growth

Nowadays, everyone wants to look good and confident and having a great physique is seen as a symbol of strength Elegance power and dominance. That is the reason why many men and women are considering joining a gym to get the physic. They desire. So in this episode of what the science we will be looking into the science behind body building science and muscle growth. So without wasting much time. Let's select some brain muscles to understand how body building works and what you should avoid while building your muscles.

Yes, body building science was developed in late 19th century and was promoted in England by a German Eugene Sandown using allowed audiences to enjoy viewing ACC in muscle display performances. This performances became a huge hit with audiences and this resulted in to the first body building science contest held on September 14 1901 called as the great competition, which was organized by Eugene Sandown Hinson nowadays ladies competition. Auditions are held all over the world based on the same idea of begin Sandal.  The sea was rightfully called the father of body building science.

 

We started as a fitness pot now become the weekly activity of people who wanted to have a great visit. So even if you are a beginner or have been hitting the gym for years, you need to understand some basic aspects of body building so that you can maximize your gains and avoid injury. Muscle growth is also called as hypertrophy in technical terms. Hypertrophy is actually a response to the stress, which we have evolved over time. Basically, the muscles are made up of muscle fibers, which make up the muscle tissue.

These cells are different from other cells of the body in a variety of ways. There are 3 types of muscle cells in our body cardiac muscle smooth muscle and skeletal muscle as far as body building is concerned we will be Talking about skeletal muscles throughout skeletal muscles are composed of thread-like myofibrils and Sacra Mia's that forms the muscle fiber and are the basic units of contraction. There are 650 types of skeletal muscles in our body. The motor neurons are the one which control your skeletal muscles the motor neurons. Tell the skeletal muscles to contract and relax the better.

You become at having those signals the stronger you get this is the reason why a power lifter is able to lift heavy weight despite not looking very muscular. It is due to their ability to activate those motor neurons and contract their muscles better motor unit recruitment also helps us to explain why after practice certain moments become easier to perform. Most of the initial strength gains happen when you first start to lift the base. This is the reason why you may see muscle growth during the initial few weeks of training, but as the time passes, you won't see any substantial growth in your muscles since now you can easily activate this muscles without stressing them.

When we exercise it causes the muscle fiber to tree is slightly in what is called as a micro tear. This is actually a good thing as this is how the muscle will grow in response to the muscle tearing. The body will use satellite cells to fix the tears building them up more bigly each time to prevent future damage. This repair will require amino acids with body gets from protein in the system the muscles that are repaired become thicker and they require greater load and more repetitions.

We talked and this is how and why we are able to increase the load that we work with muscle growth occurs. Whatever, the rate of muscle protein synthesis is greater than the rate of muscle protein breakdown? This happens. Not when you are lifting weights, but when you are taking risk, So how do you add muscle to a muscle cells? This is where the satellite cells coming when activated they help to add more nuclei to the muscle cells and therefore contribute directly to the growth of muscle cells. This activation of satellite cell is the difference between fast gainers and hard gainers.

 

Now the main question arises how do you activate these satellite cells to increase muscle growth? Well, the underlying principle of natural muscle growth is the ability to continually put more stress on the muscles. The simple way to do this is to lift progressively heavier weights and this additional tension in the muscle causes changes in the chemistry of the muscle allowing for growth factors such as activation of satellite sense hormones also play an important factor in muscle growth.

Testosterone is the main hormone that most people think about when working out testosterone increases protein synthesis inhibits protein breakdown activate satellite cells and stimulates growth hormone responses by increasing the presence of neurotransmitters at the damage fiber side, but another hormone, which is also vital in muscle growth is ITF insulin growth factor, if regulates the amount of muscle mass growth by enhancing protein synthesis and Hanson glucose uptake by partitioning the uptake of amino acids into skeletal muscles and also activating satellite cells to increase the muscle growth. Muscles need rest to grow as stated earlier.

So you need to give adequate rest to a body to recover and grow strong nutrition is one of the most important factor which people Overlook if you are not providing necessary nutrition in order to build muscle, they won't grow and the body will start using a preserves to compensate for the shortfall the result. You will start losing muscles instead of gaining their micro tears are good for The Silk Road, but overtraining will cause this tears to become severe and will result in serious injuries.

So do not over train. It does not have any benefit. Also do not trust to eat the heaviest weight as fast as possible muscle growth is a slow process and it takes time to build your strength gradually and take your time to increase the weights in addition to that different people have different genetics, which plays an important role in muscle growth. Some people can gain muscle easily while some find it hard to gain muscles. So, one need to follow the workout regimen best suited for their body to get the desired missiles.

What makes muscles grow?

Muscles, we have over 600 of them. They make up between one-third and one-half of our body weight and along with connective tissue. They bind us together hold us up and help us move and whether or not body building science is your hobby muscles need your constant attention because the way you treat them on a daily basis determines whether they will wither Or grow say you're standing in front of a door ready to pull it open. Your brain and muscles are perfectly poised to help you achieve this goal.

Body building science

 

First your brain sends a signal to motor neurons inside your arm, when they receive this message, they fire causing muscles to contract and relax which pull on the bones in your arm and generate the needed movement. The bigger the challenge becomes the bigger the brain signal grows and the more motor units it rallies to help. Achieve your task, but what if the door is made of solid iron at this point your arm muscles alone won't be able to generate enough tension to pull it open. So your brain appeals to other muscles for help you plant your feet tighten your belly and tense you’re back generating enough Force to yank it open your nervous system has just leverage the resources.

You already have other muscles to meet the demand while all this happening your muscle fibers. Is undergo another kind of cellular change as you expose them to stress, they experience microscopic damage, which in this context is a good thing in response. The injured cells release inflammatory molecules called cytokines that activate the immune system to repair the injury.

This is when the muscle building magic happens the greater the damage to the muscle tissue, the more your body will need to repair itself the resulting Eagle of damage and repair eventually makes muscles bigger and stronger as they adapt to progressively greater demands since our bodies have already adapted to most everyday activities those generally don't produce enough stress to stimulate new muscle growth. So to build new muscle a process called hypertrophy.

Our cells need to be exposed to higher workloads than they are used to in fact, if you don't continuously expose your muscles to some resistance. They will shrink a process known as muscular atrophy in contrast exposing the muscle to a high degree of tension especially while the muscle is lengthening also called an eccentric contraction generates effective conditions for New Growth.

However muscles rely on more than just activity to grow without proper nutrition hormones and rest. Your body would never be able to repair damaged muscle fibers protein in our diet preserves muscle mass by Providing the building blocks for new tissue in the form of amino acids adequate protein intake along with naturally occurring hormones, like insulin like growth factor and testosterone help shift the body into a state where tissue is repaired and grown this vital repair process mainly occurs when we're resting especially at night while sleeping gender and age effect this repair mechanism, which is why young men with more testosterone have a leg up in the muscle building.

Game genetic factors also play a role in one's ability to grow muscle. Some people have more robust immune reactions to muscle damage and are better able to repair and replace damaged muscle fibers increasing their muscle building potential the body responds to the demands you place on it. If you tear your muscles up Eat Right rest and repeat you'll create the conditions to make your muscles as big and strong as possible. It is with muscles as it is with life. Meaningful growth requires Challenge and stres.

 

The 6 Fundamentals of Muscle Growth

My name is Dr. Jacob Wilson. I'm on the scientific Advisory Board of Diarize nutrition. And I also have a laboratory at the University of Tampa where we specialize and building muscle as well as body building and how to lose fat and get shredded. I'm a scientist but God and I absolutely loved by you money. I love lifting weights. So ever since I was probably five or six I You are one to be a scientist and I knew I wanted to be specialized in sport to study how to get bigger how to get shredded the same time.

Basically the sport of body building science itself. The thing about body building science is this it's such an interesting sport because basically to gain size and to be shredded the same time, they don't mix right? So this is to me it's fascinating. It's the ultimate dichotomy, you know, here we are today and we have a a bawdy villain laboratory University of Tampa. We're doing work with Diarize nutrition. And as we speak we're doing around six experiments on body building science we can look at muscle from the bone to the skin.

We can scan your whole body and tell you the most accurate way. So look at fat you name it. We can actually look at it. I want to bring this war to a new level with the latest that science has to offer. Basically, if you look at all the scientific literature out there, we've narrowed down how muscle grows to at least three to four different mechanisms. And the thing is with training.

Body building science

 

Everyone's like oh, this is the best Training Method. Oh, this is the best Training Method, but that Training Method might only maximize one of those mechanisms. So we want to do is hit each of these mechanisms and what those are this, you know, when guys go to the gym and they're like, oh I'm goanna get my sole on right? Well, there's actually something to that we call to sell swelling Theory. So when you train and you get a pump kind of like Arnold talked about he was right it actually your cells your muscle cells themselves sense that swelling as a threat and they're basically saying okay after grow or die so they restructure themselves and get larger.

So you have to Target where what are the methods to increase that short rest period lengths seemed to increase that edema or that blood to the muscle. Eight to twelve repetitions supersets, those are ideal on top of that is recruiting or calling in a play the larger muscle fibers. For those of you guys who have no muscle fibers, you know, we have our slow twitch muscle fibers, which are good for endurance. And then we have the large fast twitch muscle fibers. Those are recruit it with the heavier type of lifting right like six to eight repetitions very heavy and when you recruit them, they turn on protein synthesis and you grow. That's the second thing and then the third thing is mechanical trauma like damage to the tissue and where that occurs essentially is when you're lowering a weight and again heavy lifting.

So basically what you want to do in your training is you want a period as your training so that you're optimizing each of these mechanisms and there are so many different techniques that you can use one theory that I haven't talked about yet is called metabolic stress. Now everyone knows, you know when you get that burning sensation when you're training, well, that's a city. Growing up in the muscle that's the lactic acid building up in the muscle.

Well, one of my friends, Dr. Gunderman did was he took muscle cells and isolated them he put lactic acid and basically they grew so muscles actually grow that burning sensation will actually make them grow. So for example, if you go to the gym and you rest like five minutes and you're talking about what you did on the weekend that clears all out that metabolic stress, so you won't grow. So bodybuilders traditionally will have

They'll train with the 8 to 12 rep range in there only resting like 60 seconds. Sometimes they're doing super sets and strip sets. So to build a metabolic stress and sell swelling you're in a short rest periods, but let's say you want to optimize mechanical stress that's going to be heavier lifting and to do that. If you're lifting with short rest periods. You can't lift this heavy. So the mechanical stress is less. So during your heavy days you should actually rest three to five minutes and realize that you're going to maximize. The mechanical load you're trying to lift this heavy as you can now that repetition range. It might still be you know eight repetitions six repetitions. So it's still in a higher repetition range.

I'm not talking about power lifting but you're resting longer so that each time you left the weights are heavy the biggest mistake. I think people make in the gym as they underestimate what their capabilities actually are. So they limit themselves first mentally and that leads to limiting themselves physically so for Double everyone's always wear like, oh my God, you know, I'm going to over train so I can only train everything once a week but studies are showing that the more frequent you train the better your gains will be so sometimes when you have an overload in the muscle every day, your performance is not going to be best but you're beating the muscle up so much that it basically has no choice but to grow so you're going to have to expose your muscles to a lot of stress and there's new studies that are coming out by some of my colleagues in Finland and Norway where they're showing really good.

Weightlifters are gaining hypertrophy from going from three days a week to training to six days a week of training per body part. Now, I'm not saying that everyone should do that. That's an advanced technique. When I am saying is don't limit yourself the human body can withstand a lot more you can think so long as your nutrition and your sleep are in place. As far as mass and optimizing the most anabolism the compound movements are always going to be the center, you know of a body building science program that's going to be things like squats. It's going to be things like bench press is going to be things like leg press but there's a difference between body building science and power lifting if you look body building science is about making the exercise harder you're trying to beat your muscles up. So if you're doing a bench press and your body building your back might be flat.

You're focusing on the muscle. You're focusing on every aspect of the left. If you're a power lifter, you're going to get an arching your back. You're going to shorten the range of motion. You're going to have leg Drive same thing with squatting you're going to use your belt to get you get the wait up but in body building science you're focusing on destroying the muscle. So the compound movement is so critical, but your intent should be to focus on those muscles and to destroy them.

It's a Different and that sense now once those compound movements are in place body building science is also a sport of symmetry. So you're going to have to focus then on isolation movements, but it obviously someone's going to have a huge gap of all they do is isolation movements and they're not doing the compound. One of the things about bottom line is this if you're going to shock the muscle to grow we know we need change. Okay, so changing the exercise is actually absolutely one of the best ways you can do that. So using non-traditional lifting type of techniques absolutely can only shocker muscles grow but also translate certainly into you know functionality, you know, and our normal society as well. So one of the dichotomies was

 

Is that you had to gain size and you got to lose fat at the same time?

So to gain size you lift weights to lose fat you do cardio and sometimes bodybuilders do two hours of cardio a day, but look at a marathon runner. I mean, is that something that a bodybuilder aspires to be but clearly what we found in our laboratory? Is that the longer you do cardio the more muscle you lose. So basically you're spending all this time in office even gaining muscle and you're losing a lot of it with long duration cardio. So what our Laboratories done is try and figure out how to solve this problem and one of the things that we've done is high intensity interval training when I say high intensity interval training. I'm talking about 10 to 30 seconds of all out balls to the wall kill yourself nauseated sprinting when I say 10 seconds, you should have nothing left of the end of that 10 seconds.

So I say 30 seconds. You should feel like you're going to die when you do that type of cardio what happens is what we found is essentially. You can deplete your muscle energy stores by like 15% and that might take like 60 minutes which are additional cardio what that does is sends a massive signal to your body and says, oh my God, I have to increase my fat burning machinery. And when you do that, you're burning fat the rest of the day.

So we've actually found that with ten to Thirty second all out Sprint's that you're actually losing more fat than what the long duration 30 to 60 minute cardio and yet you actually we maintain your size. In fact, we did a study in our lab where we've compared low intensity cardio to high intensity cardio not they lose more fat, but they gain muscle in their quads. So the actual sprinting can be somewhat anabolic. The best way to avoid injury in a gym is the period as your training if someone responds really well to heavy training and all they do every single time is left five reps one to five repetitions. Every time they go to the gym or six eight reps every time they rest long rest period lengths they're constantly loading the muscle and that's where it takes us to all your joints, you know ligaments you feel the strain you get an injury and God injuries are the worst thing to the body.

Because it takes them months to recover, you know, if you're out for a month you lose muscle and then takes you a month to recover. You just lost two months period is action is programmed change one day a week. You might train traditional hypertrophy training was going to be 8 to 12 repetitions 30 to 60 seconds rest one day you might train heavy like in a six to eight repetition range then if you're filling your joints are a little bit hurt. There's a new technique what's known as Blood Flow Restriction Training and this What happens is if you restrict blood flow to a limb you only have to lift it like 30 to 40 percent of your maximum weight and you actually can grow focus on the goals.

So if you're trying to focus on conditioning and primarily muscle hypertrophy our growth, maybe two out of your four workouts are going to be traditional hypertrophy. The next day is more of a hypertrophy superset type of day. The next day is a heavy day and then maybe throws in a Blood Flow Restriction day and then you start over so now your joints are getting certain rest periods, and you recover. Basically, when you talk about training with body - like any other sport, you have to master your trade get everything you can out of every single lift. If you're doing a set of 12, every single rep should count we know with studies when people are focusing on the muscle.

They activate more of it. So going through the motions is going to get you those types of results, right? So it's focusing make everything count make Every meal count make your sleep count make every repetition count make every set count be meticulous write down how you felt in the gym write down what you think you're going to be and where you're going to be and set goals that are attainable. What I want is this there's so much misconceptions out there so many mess out there. I want people to be educated.

How to Build Muscle, According to Science

Hey everyone just wanted to explain the change of scenery. Usually we film these videos in a studio, but we're going to be filming from my house from now on. I'm going to stress about one thing today is my hair. All right aging is inescapable for now anyway, and aging itself encompasses a lot of physiology some aspects of Aging are hard to picture and are the topic of ongoing research. But one that we know quite a bit about is muscle but muscle is complex. Not only is it always adapting to how we use it, but it changes multiple times over the course of our lives today.

We'll learn about how our muscles change from the time. We're just a fetus to our last mortal moments before we get too deep in the weeds here. We need to clarify what we mean by muscle some of you may remember back from episode one that muscle is one of our four distinct types of tissue along with nervous epithelial and connective tissue. Each type of muscle has a different function and there are three types. We've got two types of muscle that we control involuntarily the special cardiac muscle in our hearts and smooth muscle around our blood vessels and certain organs. We don't consciously contract our heart muscles.

Thank goodness that Exhausting the focus of this episode though is skeletal muscle the type of muscle that lets you move your body skeletal muscle is the most massive group of tissue in your body making up for a serious chunk of your body weight. So where does it come from? This tissue is one of the first ones formed while you're still an embryo. So that's where our journey begins in your early days as an embryo your cells divided into three distinct layers the endoderm mesoderm and ectoderm, literally the inner middle and outer. Layers these layers become the different tissues of your body and are the mesoderm that were interested in it becomes a tissues of your cardiovascular system reproductive system connective tissue and skeletal muscle during development you have cells in the mesoderm layer called my oblasts. These things are cells that are dedicated to becoming muscle fibers my eloblast grow and replicate until they encounter a certain chemical that gets them to start the process of turning into proper muscle after they encounter that chemical if they bump into Other my eloblast, they'll start linking together into chains of my eloblast cells. Now one thing that makes skeletal muscle fibers unique compared to cardiac or smooth muscle is how it has multiple nuclei in each fiber. That's because during this next stage as an embryo my oblasts fuse together into structures called My Oh tubes then they ditch their individual cell membranes as they fuse into one fiber each my eloblast had a nucleus. So my otubes as well as mature muscle fibers have multiple.

 

Nuclei to some of those my oblasts don't differentiate though and they hang around as satellite cells a type of cell that sometimes gets called muscle stem cells. These things are super useful. Our mature muscle fibers don't divide like other cells do but satellite cells can divide and grow if our muscles are injured, although that statement comes with a lot of it depends attached to it. There's quite a bit that can influence how those satellite cells work at this point in the journey.

You are a human that's alive in the world crawling around with about 600 muscles eating mashed bananas or Cheerios or whatever they feed the babies these days. I don't know. I don't hang out with any from the time your newborn to your younger years. You keep roughly the same number of muscle fibers, but each one gets bigger because of those satellite cells. This muscle cell growth is called hypertrophy and it explains the vast majority of muscle growth that happens in your body. Now if you lifted weights before you might have heard that term thrown around a bit in reference to those hash tag gains, and it's true your Muscles kind of hypertrophy as a result of a weightlifting routine, but hypertrophy also means an increase in any cell size.

So your fat cells can hypertrophy to that kind of thing plenty of research has investigated the possibility of muscle hyperplasia or growing new muscle fibers, but at this point that our knowledge of muscle, it seems like muscles grow mostly because of our existing fibers getting bigger weight lifting aside at this point in your life cycle. Your muscles are growing after a few years puberty happens and your Will grow again and your muscles keep growing in size and strength until about your 20s and maybe 30s it seems kind of silly to say this but everybody is different your body is still awesome regardless of when your muscle mass Peaks. I also included that maybe in that last line because nothing special happens to your body at the stroke of midnight when you turn 30, although that is when I got my first gray hair as life goes on and you creep into your 30s.

This is about when aging starts to have its effect on your muscles. Sometime after your 30s, you'll lose about one to two percent of muscle mass every year by age 70, you're looking at 25 to 30 percent muscle loss from your Peak. This aging associated muscle loss is called sarcopenia which involves a few long-term processes that all happen at the same time. It's kind of a weird in between term that sometimes refers to a disease, but also just being a thing that happens as a result of age-related changes, unfortunately because there's so Much happening at once it's hard to figure out what causes muscle loss and therefore how we can fix it.

It involves both changes in function and physical changes that both influence each other. Some of it is influenced by your nervous system. As you age the nerves that control your skeletal muscles reorganize themselves. We start to lose type 2 muscle fibers, which are fast twitch fibers that let us generate power and start to rely on the slow twitch type 1 fibers part of that involves losing connections between nerves and type 2 muscle. Hours with less muscle working together for any given movement and switching to weaker fibers in general your strength decreases and eventually so does the size of your muscles muscle aging comes with all kinds of changes in the composition of muscle.

We also see an increase in the fat and connective tissue between and around muscle fibers. Plus we see a decrease in our muscles ability to repair itself part of this is because we don't make as much new protein to go into those muscles. We also see fewer of those important satellite cells Again cells that become skeletal muscles so we can't take advantage of their repair and regeneration abilities like we used to and then we start losing mitochondria. And if you remember back to our mitochondria episode certain cell types have more mitochondria than others and skeletal muscle has a lot for its size. They need to make quite a bit of energy to do so much work.

So in order for muscle to work properly, they depend on functioning mitochondria and when muscle mitochondria don't work as well. Neither do your muscles. We're still not totally Lee sure why mitochondria stopped working as well, but we think it has to do with slight tweaks and Gene regulation or how your body turns certain genes on or off. There are a few other reasons for muscle loss as well like increased General and inflammation hormonal changes and we just tend to be less active as we get older so it won't come as a surprise that the most effective treatments for preventing muscle loss due to normal aging include a combination of nutrition and exercise.

I know I just spent the last two minutes talking about how your muscle waste away is Get older but I'll leave you with a bit of Hope exercise is one of the most powerful things you can do to maintain Health as you get older and you can see gains from exercise long into life a handful of Studies have shown that adults between age 60 and 80 can improve their aerobic fitness by 20 to 30 percent with exercise one study even showed that seniors in their 90's could get stronger and see thigh muscle hypertrophy with strength training. This becomes a huge deal when it comes to staying independent and avoiding. Al's studies use different styles or prescriptions of exercise but they usually include some kind of weightlifting component those treatments help reduce muscle loss by improving those satellite cells preventing further loss of nervous connections and making more mitochondria, but I doubt you're really goanna care how many mitochondria you have when you're that old you're probably more concerned with stuff like balance and day-to-day tasks thankfully strength training helps with that to going into the future researchers are working on identifying the finer.

Details In the meantime, I'm strangely motivated to lift all of a sudden thinking about Frailty and mortality can make people feel uneasy I know but part of what makes life. So special is the fact that it's fragile. Ultimately, It’s what makes our lives human.

 

 

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