Muscle Physiology! (Or How muscles work and grow)

[T-MOS]

This is from my former identity here, SMAN12B, and I thought it might help some of the beach bound newbies with their growth.

Hope it helps:


BASICS OF BODYBUILDING
AS INSTRUCTED TO ME PERSONALLY BY A FORMER PROFESSIONAL BODYBUILDER,
PRESENTED HERE FOR YOUR CONSIDERATION BY:

SMAN12B

Muscle Physiology:

Anaerobic Exercise vs Aerobic Exercise

Fuel source burned during weight training = SUGAR (From all Carb Foods)
Fuel source burned during cardio training = FAT (Dietary or stored body fat)



Muscles use as fuel:

1st = Blood Sugar
2nd= Stored Sugars (Glycogen)
3rd= Protein & fat (Catabolic State)

Muscle Fibers used in:

Weight Training= Mostly Fast Twitch Muscle Fibers

Aerobic Training= Mostly Slow Twitch Muscle Fibers

2 Kinds of Fast Twitch Muscle Fibers:

2A- These fibers can expect growth of only 25% greater.
2B- These fibers can expect growth of 100%

GOAL OF BODYBUILDERS IS TO TRAIN TO HIT THE “2B” MUSCLE FIBER

All weight training uses the “2A” fibers FIRST, but they have limited growth potential!
“2B’s” are more stubborn and only come into play in response to TENSION. When tension on the muscle is greatest, THEN and only then do the “2B’s kick in!!!

WORKING 2A FIBERS OVER AND OVER NEVER RECRUIT THE 2B’S
If you hit the 2B’s, you will ALWAYS use the 2A’s first!!
MORE WEIGHT=MORE MUSCLE RECRUITMENT

SO, what determines Total Muscle Recruitment??
HEAVY WEIGHT IN THE 6-12 REP RANGE WITH PROPER FORM

REP RANGES:
Less than 6 reps = Increase in strentgth but not muscle size.

From 6-12 reps = Increase in strength AND size.

More than 12 reps = Improves muscle endurance NOT size.

Too many reps produces too much LACTIC ACID which breaks down GLYCOGEN (muscle fuel) and the ACID build-up prevents total muscle contraction!

# OF SETS TO DO FOR BODY PARTS(Just a guideline)

CHEST= 9- 11
BACK= 9-14
QUADS= 9-12
HAMS= 4-6
CALVES= 4-6
BI’S = 6-8
TRI’S = 6-8

In REAL life, More sets are better, HOWEVER do NOT let the INTENSITY fall!!
Meaning, all sets have to be HEAVY in the 6-12 rep range and taken to failure
Failure = last two reps should be extremely hard or require some assist to complete.

[T-MOS]

Shameless bump for the newbies

[*RAGE*]

lot of great information in here I have been training for 16 years and it is good to get back to the basic sometime...thanks t mos

[T-MOS]

lot of great information in here I have been training for 16 years and it is good to get back to the basic sometime...thanks t mos

anytime honey....lolol

[gettingBIGGERfast]

sort of a 30 second guide to bodybuilding. You should sell pamplets with that for a buck in vending machines outside of gyms

[T-MOS]

sort of a 30 second guide to bodybuilding. You should sell pamplets with that for a buck in vending machines outside of gyms

see, and i was looking for a better title to this thead. THANKS