Ask the Exercise Scientist

[MuscleScience]

Due to my genetic makeup, I am naturally more muscular than the "average" female (not taking into account weight training, just natural physique). My thighs are proportionately the largest area on my body and gain muscle very easily when I weight train. When I last consistently trained with a personal trainer and lost 6% body fat, my legs actually got bigger even though I lost both weight and body fat. I do not want my legs any larger, they may not get much smaller because of my build, but I do not want them larger (I already have trouble finding pants that fit, because things that fit my thighs are loose in the waist). Anyhow, my question is: what are some ways to tone my legs without them bulking up more (or at least not much)? Will using only body weight to do exercises such as lunges and squats (as opposed to holding dumbbells for example) and setting the weight on machines such as the leg press to a resistance that only fatigues my muscles after several reps (for example 20 reps instead of 8-12 reps) help to tone and slim my legs (taking into account also the need to lose the fat covering the muscle via cardio and diet) without gaining inches?

Well as far as building mass in the legs. If your genetically prone to putting on muscle well in the legs. Any exercise you do will probably cause some amount of size gain. However women especially tend to have a harder time putting on muscle mass than that of men. For the obvious hormonal differences between women and men. If you keep the weight lighter and the exercises in the higher rep range. It has generally been believed that this would cause the least amount of hypertrophy vs that of a traditional bodybuilding and powerlifting routines. I personally like to have women train based on time under exercise, Or basically I have them perform a given exercise for 1 full minute. One cant physically lift a large amount of weight for a minute without having to stop. So a weight is chosen and performed for 1 minute without stopping. If the weight has to be reduced to perform this full minute then that is what is done. I PM'd your hubby with a more in-depth explanation of this.

[rcd2424]

quick question for ya, can not breathing correctly when your lifting make you so light headed and dizzy to the point where you have to stop lifting??? ive been lifting for about 5 years now and about 2 months ago i started getting real light headed and dizzy in the gym and i would have to leave sometimes cause i felt like i was going to pass out. I went to the docs and they said everything was normal but i did some reading on breathing while lifting and it said it can cause these things im just curious to what extent???

[MuscleScience]

quick question for ya, can not breathing correctly when your lifting make you so light headed and dizzy to the point where you have to stop lifting??? ive been lifting for about 5 years now and about 2 months ago i started getting real light headed and dizzy in the gym and i would have to leave sometimes cause i felt like i was going to pass out. I went to the docs and they said everything was normal but i did some reading on breathing while lifting and it said it can cause these things im just curious to what extent???

First of you did the right thing by seeing your doctor.

Secondly improper breathing could be a cause of light headedness. Without going into all the reasons why I will simply explain how to properly breath.

The one rule to remember is to never hold your breath while lifting to help assist in lifting the weight. This is called a valsalva maneuver and could cause a number of problems. On the eccentric phase (negative) of the contraction inhale. As you start to transition to the concentric phase (positive) of the contraction exhale slowly to the tempo of the lift. Concentric contractions should never really take more than 2 seconds to perform.

[rcd2424]

thanks....ya i guess through all the years ive been lifting i must have just developed the habbit worse and worse over time till now when its kicking me in the ass...anyways thanks again

[xlxBigSexyxlx]

You have a months time and clen.

What do you do to get the most ripped look possible?

lots of cardio? reduce carbs? clen it up?

[MuscleScience]

You have a months time and clen.

What do you do to get the most ripped look possible?

lots of cardio? reduce carbs? clen it up?

You missed spring break already buddy.

You diet, You do Cardio, You diet harder, you do even more cardio. Without those two things clen will just make you nervous.

[xlxBigSexyxlx]

You missed spring break already buddy.

You diet, You do Cardio, You diet harder, you do even more cardio. Without those two things clen will just make you nervous.

haha i know! but im going on this river trip with some friends, and ever since school started this semester, ive been trash. I know what I need to do. time to get back at it. I was just wondering the quickest way to see improvements would be.

[MuscleScience]

haha i know! but im going on this river trip with some friends, and ever since school started this semester, ive been trash. I know what I need to do. time to get back at it. I was just wondering the quickest way to see improvements would be.

Diet and Cardio my man, It works wonders!

[stevey_6t9]

have u ever used external references to answer peoples q. MS?

im not being an ass or anythin, i just wona know.

[MuscleScience]

have u ever used external references to answer peoples q. MS?

im not being an ass or anythin, i just wona know.

Extensively!

I dont often post citations as most questions fall under the realm of Common Knowledge. Meaning that a lot of the information that I post can be easily accessible to anyone. Or is so profoundly cited in other sources that the factoid if you will, is not in dispute.

http://www.yale.edu/bass/writing/sou...sm/common.html

For example if someone were to ask me what is considered the rate limiting enzyme for glycolysis. I could say phosphofructokinase without having to cite a source and not get into trouble. Simply because in virtually every exercise physiology text book wrote in the last 20-30 years this is considered the single best answer.

However if I then went on to state that it appears that Hexokinase is the rate limiting enzyme, I would then have to produce a citation to back up this statement. Since this goes against the Common Knowledge or Convention of this belief. This goes for not only pure academic work, but also everyday things like this board for example. The Common Knowledge card is a tricky line to walk. I have often thought about citing more but it takes a lot of time to properly answer, then research and put up a bibliography for a question that I can answer very easily by pulling an old text book off the shelf or if I remember the answer since I work with this kind of stuff almost daily.

Here is and example in science of what I am talking about.

Is phosphofructokinase the rate-limiting step of glycolysis?
Lisardo Boscáa and Carlos Corredorb

aDepartment of Biochemistry, Facultad de Medicina, Universidad Autónama de Madrid, Madrid, Spain
bDepartment of Physiological Sciences, Facultad de Salud, Universidad de Valle, Cali-Colombia
Available online 21 March 2003.

Abstract

The quantitative aspects of the regulation of glycolytic flux are still not well established. Even though convincing evidence that phosphofructokinase (PFK) participates in the regulation of the flux has been provided only for erythrocytes (albeit hexokinase seems to be more important in this respect), it is accepted that PFK is the main rate-controlling enzyme of glycolysis in different tissues. Some measure of participation in this control has also been suggested for both hexokinase and pyruvate kinase. The main reasons for this generalized belief are that PFK catalyses a reaction very far from equilibrium and that it exhibits a complex and sophisticated regulatory behaviour that reflects its ability to integrate many different signals from different pathways. However, as first expressed by Kacser and Burns, no single enzyme is likely to be responsible for the regulation of the metabolic flux through any pathway.

[jc95605]

I skimmed thru this thread earlier and didn't see this topic but i might have missed it. If i did, I apologize in advance. I've heard a couple theories as far as when is the best time to do cardio for fat burning (lowering BF%). that majority seems to go with first thing in the morning on an empty stomach, whereas the other arguement say that our bodies go into a "survival" mode and save stored fat and uses protein from muscles instead. Can you comment on this?

[dangerous dan]

MS

Quick question here...recently my lower back is in agony...feels realy shit. i usualy do deadlifts on back day, im wanting to drop them out from my workout for a month maybe, see if theres any change. But what could i replace the deads with? what would be best?

[Friend]

Hey MS

I take a casein protein shake to bed with me every night (which contains a few of the main amino's). I have just been drinking it whenever i wake up to go to the toilet but i recently heard that roughly 1 hour into sleep, is when the body releases growth hormone.

If this is true, when is going to be the best time to drink my shake during the night?

[MuscleScience]

I skimmed thru this thread earlier and didn't see this topic but i might have missed it. If i did, I apologize in advance. I've heard a couple theories as far as when is the best time to do cardio for fat burning (lowering BF%). that majority seems to go with first thing in the morning on an empty stomach, whereas the other arguement say that our bodies go into a "survival" mode and save stored fat and uses protein from muscles instead. Can you comment on this?

I am not sure I have talked about this in this specific thread or not. I have talked about this before though. My basic thoughts on the matter and the literature are somewhat in-flux at the moment. There is evidence to suggest that fasted AM cardio as its known is somewhat more beneficial at fat burning than cardio in the evening or after a meal.

You are correct to in that there are two arguments for and against it. To be honest the last paper I read kind of keep it in flux in my mind. Here are a few examples in the literature that contrast each other and thus my thoughts really on what is best.

Effects of caloric restriction and overnight fasting on cycling endurance performance.
http://www.ncbi.nlm.nih.gov/pubmed/19197210

Effect of training in the fasted state on metabolic responses during exercise with carbohydrate intake.
http://www.ncbi.nlm.nih.gov/pubmed/18276898


This is a good article to read just to read if you can find the full version.
http://www.ncbi.nlm.nih.gov/pubmed/19164770

[MuscleScience]

MS

Quick question here...recently my lower back is in agony...feels realy shit. i usualy do deadlifts on back day, im wanting to drop them out from my workout for a month maybe, see if theres any change. But what could i replace the deads with? what would be best?

Are you squating on leg days too?

I know a few strength coach guys are starting to have their athletes alternate weeks between heavy squats and deadlifts. And I in-fact have done this myself when my knees have permitted me to squat.

[MuscleScience]

Hey MS

I take a casein protein shake to bed with me every night (which contains a few of the main amino's). I have just been drinking it whenever i wake up to go to the toilet but i recently heard that roughly 1 hour into sleep, is when the body releases growth hormone.

If this is true, when is going to be the best time to drink my shake during the night?

I think you can take it just before bed and it not really make any difference on your overall improvements. GI function and muscle protein turn-over are altered when sleeping. The body has it designed as such as this to be an effective time to strip and build old and new proteins. Just as long as your overall in positive nitrogen (protein) balance before the end of the day, you will not suffer diminished effects in my opinion.

[stevey_6t9]

MS how much does a fascia restrict muscle hypertrophy, and regarding this instance for calves wud it play a role in an inability to grow or is it largely genetics?

[MuscleScience]

MS how much does a fascia restrict muscle hypertrophy, and regarding this instance for calves wud it play a role in an inability to grow or is it largely genetics?

Basically by mechanical compression of the muscle tissue. Genetics of course play a huge role in overall muscle development. There is a school of thought that if the fascia is stretched or broken up that more muscle underneath it could grow. The only problem with that is that the fascia and muscle tissue are intimately bound together throughout the entire muscle and would there be a noticeable increase in muscle size to warrant the type of micro trauma one would have to impact upon the myofascial structures to elicit change.

[BJJ]

What could be, under your point of view, a correct "human's strength" definition?

Also, how do you think the sensitivity of the Golgi organs effect strength?

[dangerous dan]

Are you squating on leg days too?

I know a few strength coach guys are starting to have their athletes alternate weeks between heavy squats and deadlifts. And I in-fact have done this myself when my knees have permitted me to squat.

yea, i squat every leg day, you maybe think i should do deads one week, squats next? is that what your sayin MS?

[MuscleScience]

What could be, under your point of view, a correct "human's strength" definition?
In what contest?
Also, how do you think the sensitivity of the Golgi organs effect strength?

The Golgi Tendon Apparatus as I understand it, monitors the force generation of the entire muscle. It elicits feedback signals to the spinal cord and is one player responsible for the inhibitory mechanism (muscle spindles being the other) that controls muscle tone in order to prevent injury. Through training this apparatus can be taught to be either 1. more sensitive to force, or 2. more tolerant of force production. The reason I say this is because there is still some conflicting views of the actual way that the reflex allows for the decrease in neural inhibition of the muscle fibers. This mechanism is considered a part of the trained effect for how muscles actually produce more force through resistance exercise. Hypertrophy of course being one of the other major parts.

[MuscleScience]

yea, i squat every leg day, you maybe think i should do deads one week, squats next? is that what your sayin MS?

You might give it a try. I didnt seem to lose anything except excessive pain.

[dangerous dan]

Okay thanks, didnt realy want to drop deads so maybe this could be a good option

[BJJ]

The Golgi Tendon Apparatus as I understand it, monitors the force generation of the entire muscle. It elicits feedback signals to the spinal cord and is one player responsible for the inhibitory mechanism (muscle spindles being the other) that controls muscle tone in order to prevent injury. Through training this apparatus can be taught to be either 1. more sensitive to force, or 2. more tolerant of force production. The reason I say this is because there is still some conflicting views of the actual way that the reflex allows for the decrease in neural inhibition of the muscle fibers. This mechanism is considered a part of the trained effect for how muscles actually produce more force through resistance exercise. Hypertrophy of course being one of the other major parts.

Let's say in bb?

[MuscleScience]

Let's say in bb?

Are you looking for a definite number that someone can squat for example?

Sorry I havent slept much and I am missing the point of your question...

[BJJ]

Are you looking for a definite number that someone can squat for example?

Sorry I havent slept much and I am missing the point of your question...

Lately I had a conversation with a professor (endocrinology) regarding strength in humans and the reasons why a person with no training on his shoulders can be stronger (in lifting weights) than a person who trained for many years and apparentely has a stronger body.

Just curious about your point of view.

[MuscleScience]

Lately I had a conversation with a professor (endocrinology) regarding strength in humans and the reasons why a person with no training on his shoulders can be stronger (in lifting weights) than a person who trained for many years and apparentely has a stronger body.

Just curious about your point of view.

Most likely factors involved would be the particular unique genetic makeup of that individual that makes him better equipped to be better at some particular activity or activities. Even with the most advanced training in the world, if someone doesnt already have the genetics to build from they can not trump what nature has already given them.

[Mr.Rose]

Hey MuscleScience,

I got a question on limiting factors or variables. This is directly linked to protein synthesis, i.e. the process sequence from amino acid synthesis and transcription to translation and post-translational modification and finally hypertrophy.

Apart from the molecules needed to form non-essential amino acids, what other chemicals, vitamins, minerals, co-enzymes affect the rate of production of new polypeptides. As strength athletes, we all maintain a diet high in complete proteins, so i doubt this would be a limiting factor, are there any other factors that affect the rate of synthesis? And I'm not talking about genetics, I am referring to vitamins, minerals and co-enzymes, etc etc. Are there any? Is it all genetic?

Also is the growth of the size of myofibril's completely depended on genetics, when it splits and how big it grows? Or does different training routines affect this, e.g powerlifters, bodybuilders, long distant runners, etc.

[MuscleScience]

Hey MuscleScience,

I got a question on limiting factors or variables. This is directly linked to protein synthesis, i.e. the process sequence from amino acid synthesis and transcription to translation and post-translational modification and finally hypertrophy.

Apart from the molecules needed to form non-essential amino acids, what other chemicals, vitamins, minerals, co-enzymes affect the rate of production of new polypeptides. As strength athletes, we all maintain a diet high in complete proteins, so i doubt this would be a limiting factor, are there any other factors that affect the rate of synthesis? And I'm not talking about genetics, I am referring to vitamins, minerals and co-enzymes, etc etc. Are there any? Is it all genetic?

Also is the growth of the size of myofibril's completely depended on genetics, when it splits and how big it grows? Or does different training routines affect this, e.g powerlifters, bodybuilders, long distant runners, etc.

The least understood process at the moment is that of post translational modification of proteins. Either between the ribosomes and Endoplasmic/golgi organalles or even after them. There is still a lot of work to be done in that area. Traditionally when you look at the cells responses to stress, scientist look at the expression of mRNA. However there is an interplay after translation that is not fully understood at present. Most of that work to be honest is way above my educational level anyway. A great journal to read on that particular subject is the Journal of Applied Physiology which is actually my favorite.

As far a co-enzymes, co-factors, minerals ect. If one has a balanced diet then those things should be in abundance in a healthy adult. Which boils down to two things either training or genetics. Overall I would say that the limiting factor in muscle growth is really that of the persons mind. What it really boils down to is what exactly the goals are of the person. There are guys that probably have the genetic capacity to keep up with Ronnie Or Jay that we will never know about because they simply choose to focus their energies somewhere else. Give all other factors aside though, it is really not cliche to say that Genetics are a body builders limiting factor. If you dont have the framework in place to be a 350lbs mass monster no training, diet, drugs or strategies are going to get you there.

Certainly training does play a role in myofibril growth. Training for a long distance and training for a powerlifting meet are completely different and have cause unique stresses to the body in order for it to grow. The body is very adaptive to stressors, and will adapt accordingly to help minimize the impact of those stressors on the body. Whether its powerlifting or running the body will adapt as best it can.

[BJJ]

The least understood process at the moment is that of post translational modification of proteins. Either between the ribosomes and Endoplasmic/golgi organalles or even after them. There is still a lot of work to be done in that area. Traditionally when you look at the cells responses to stress, scientist look at the expression of mRNA. However there is an interplay after translation that is not fully understood at present. Most of that work to be honest is way above my educational level anyway. A great journal to read on that particular subject is the Journal of Applied Physiology which is actually my favorite.

As far a co-enzymes, co-factors, minerals ect. If one has a balanced diet then those things should be in abundance in a healthy adult. Which boils down to two things either training or genetics. Overall I would say that the limiting factor in muscle growth is really that of the persons mind. What it really boils down to is what exactly the goals are of the person. There are guys that probably have the genetic capacity to keep up with Ronnie Or Jay that we will never know about because they simply choose to focus their energies somewhere else. Give all other factors aside though, it is really not cliche to say that Genetics are a body builders limiting factor. If you dont have the framework in place to be a 350lbs mass monster no training, diet, drugs or strategies are going to get you there.

Certainly training does play a role in myofibril growth. Training for a long distance and training for a powerlifting meet are completely different and have cause unique stresses to the body in order for it to grow. The body is very adaptive to stressors, and will adapt accordingly to help minimize the impact of those stressors on the body. Whether its powerlifting or running the body will adapt as best it can.

That is just the truth!

[Mr.Rose]

Yeh that's what i wanted to nail it down to, genetic and training.

Until we reach the point where we can successful add/remove/alter genes to an already born person most of us are stuck with what we got. I'm not complaining, I'm no where near my peak and I'm 112kg at ~8%BF.

Thank you for the heads up on the Journal of Applied Physiology, I am definably going to get a few copy's and check out the past issues and current ones.


With myrofibril growth, which form of training will cause the myrofibril's to grow more, and to split more?

[stevey_6t9]

hey MS how much estrogen is needed to produce muscle gains and not experience any sides?

[art]

Hey MS,
I have a question about fat cell count.
It's belived that after our body is developed we have the same amount of fat cells and only their size changes. Is there some scientific proof on this fact?
And are there some methods to decrease their count?

Thanks

[MuscleScience]

Hey MS,
I have a question about fat cell count.
It's belived that after our body is developed we have the same amount of fat cells and only their size changes. Is there some scientific proof on this fact?
And are there some methods to decrease their count?

Thanks

The evidence is buried in the literature I guess, cant really say the word proof/prove in science really. You are right it is considered that a person is born with all the fat cells they will ever have in their life. It is very easy to test for dividing cells with a simple biopse and cell staining process. So if cells were increasing or decreasing in number it would be relatively easy to check. No method at present other than direct removal such as liposuction decreases this count. There is some evidence to suggest that through shear mechanical accommodation that fat cells may split when filled to the brim with fat. Though this is not a mainstream view last I checked.

[MuscleScience]

hey MS how much estrogen is needed to produce muscle gains and not experience any sides?

How much, I couldnt tell you. Estrogen is an important hormone for a variety of functions throughout the body even for males. Lack of estrogen could cause a number of issues from libido, immuno or mood. Of course high amounts in males cause things like acne and gynecomastia.

[Friend]

How long should meals be eaten apart? 2 - 2.5 hours, what are your thoughts?

And, how long after eating your last meal should you wait before sleeping?

[Matt]

Are you still around bro??? Or have you fallen off the face of the earth???

[AlphaGenetics]

........

[garythompson]

can taking digest enzyme help stop gas? I started eating a healthy diet again with 1.5 to 1.7x my weight in protein and eating good carbs (starchy and fiberous) and low fat. No aas just this diet and lifting. Whats causing me to have so much gas and it is absolutely horrible!?

[Friend]

Does caffeine hinder gains when taken 600mg plus, pre-workout regularly?

Does masturbating/ejaculating lower testosterone or have an effect on other hormone levels? And if so, for how long after?