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Bodybuilding Muscle Fatigue

What makes muscles grow Jeffrey Siegel

Muscles. We have over 600 of them. They make up between 13 and 12 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 buildingis 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 perfectlypoised to help you achieve this goal. First, your brain sends a signalto 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 armand generate the needed movement. The bigger the challenge becomes,the bigger the brain's signal grows,

and the more motor units it ralliesto help you achieve your task. But what if the door is made of solid ironé 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 your back, generating enough force to yank it open. Your nervous system has just leveragedthe resources you already have,

other muscles, to meet the demand. While all this is happening, your muscle fibers 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 releaseinflammatory molecules called cytokines that activate the immune systemto repair the injury.

This is when the musclebuilding magic happens. The greater the damage to the muscle tissue, the more your body will need to repair itself. The resulting cycle of damage and repair eventually makes muscles bigger and stronger as they adapt to progressively greater demands. Since our bodies have already adaptedto 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 higherworkloads than they are used to. In fact, if you don't continuously exposeyour muscles to some resistance, they will shrink, a process known as muscular atrophy. In contrast, exposing the muscleto a highdegree of tension, especially while the muscle is lengthening,

5 Reasons to Take Supplements AND WHEN YOU NEVER SHOULD

What's up, guysé Jeff Cavaliere, AthleanX . Today I'm going to help you to determine whetheror not supplements are a right fit for you. Supplements are not the right fit for everybody,but you can ask yourself a series of questions and determine whether or not you are a candidate. It starts right here in our quot;yesquot; or quot;noquot;with where you are at in terms of your program. Are you just starting outé Are you a beginneréAre you a really skinny guy who's never really lifted a weight before in your lifeé Guesswho knows somebody that's like thaté I do! That's exactly what I was. As a matter offact, this is my actual, very first dumbbell

that I ever used. You can see it right there;that's my five pounder. This five pounder went on to allow me to start lifting a lotheavier weight, but I started with that. As a matter of fact, my brother told me growingup quot;You have to earn the right, earn the privilege, to be able to start taking supplements.quot; Becauseif you're just starting out with really light weights and you're not really that sophisticatedwith your training yet, supplementation is overkill. You'd be much better off figuring out thebasics and understanding how to start building your body from the ground up. Learning theproper movements, the right way to train,

and how to put it all together before youstart finessing it with supplements. On the other end of the spectrum, and on thesame note, if you're a guy who's allowed yourself to get incredibly out of shape – 40% bodyfat or above because of your absolutely poor nutrition habits – trying to fix them withsupplementation is not the right way to go about it either. So you want to make sure that you're in thatzone where you've dedicated yourself to getting in shape, you've been on that path for a while,and you're looking to take it to the next level. Then you would be a quot;yesquot;. Otherwise,if you're starting with either one of those

extremes you're going to wind up over hereas a quot;noquot;. Here's a scenario that I know a lot of youcan probably relate to, but I'm actually living it and breathing it every single day rightnow. That is high levels of stress. It doesn't have to be bad stress. It could be good stress.In my case it is good stress. We've had twin boys. They came a little bit early. That's stressful, but we're trying to getthem to grow and develop and catch up to where they need to be. That's provided a lot ofstress for my life, but guess whaté I'm still going to train, I'm still going to try toeat as good as I can, but as I covered in

my nutrition tutorial the other day where I showedyou some fast ways that I can create lots of meals at once – I'll actually link thathere if you haven't seen that already – stress is present in my life right now even more. Supplementation can help you to overcome stressbecause it can do two things. Number one: we know how nutrition can be a large componentof providing your body with the fuel it needs to stay healthy even in the face of stress,and we also know that we don't necessarily have the time to prepare it in stressful times. So supplementation would be extremely easyto prepare and allow you to be consistent

with your nutrition. So for me, I've neverbeen more reliant on my supplements than I am right now because I'm not always in a placewhere I can get good nutrition. The cafeteria at the isn't the bestplace for me to get proper nutrition, but if I can mix up a shake, take it with me,and now that I'm going to have optimum nutrition at my fingertips whenever I need it; it becomesthat much more imperative. I will say, if you're in a high stress job,or find yourself in a high stress situation and you don't want to sacrifice on yournutrition and you still want to be able to train and you're applying a lot of stressto your body, make sure at that point that

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