Building Muscle

So, You Wanna Get SWOLE?

Wednesday, March 10, 2010

So, You Wanna Get SWOLE?

Building Muscle the Way God Intended

Misconceptions

• Fat will never “turn into” muscle

Misconceptions

• Fat will never “turn into” muscle• Everyone’s body is basically the same

Misconceptions

• Fat will never “turn into” muscle• Everyone’s body is basically the same• Muscle building is dependent on genetics alone

Misconceptions

• Fat will never “turn into” muscle• Everyone’s body is basically the same• Muscle building is dependent on genetics alone• You have to take supplements to get big

Misconceptions

• Fat will never “turn into” muscle• Everyone’s body is basically the same• Muscle building is dependent on genetics alone• You have to take supplements to get big• Muscle building is for boys

Misconceptions

• Fat will never “turn into” muscle• Everyone’s body is basically the same• Muscle building is dependent on genetics alone• You have to take supplements to get big• Muscle building is for boys• Aerobic exercise burns more calories than lifting

Muscle

• Specialized contractile tissue connected to bones

Muscle

• Specialized contractile tissue connected to bones• Major consumers of energy in the body

Muscle

• Specialized contractile tissue connected to bones• Major consumers of energy in the body• Primarily responsible for movement

Muscle

• Specialized contractile tissue connected to bones• Major consumers of energy in the body• Primarily responsible for movement• Contain cellular protein fibers

Muscle

• Specialized contractile tissue connected to bones• Major consumers of energy in the body• Primarily responsible for movement• Contain cellular protein fibers• Size depends on the volume of muscle cells (hypertrophy) and the number of muscle fibers (hyperplasia)

Muscle

• Specialized contractile tissue connected to bones• Major consumers of energy in the body• Primarily responsible for movement• Contain cellular protein fibers• Size depends on the volume of muscle cells (hypertrophy) and the number of muscle fibers (hyperplasia)

Protein

• Globular structure composed of amino acids

Protein

• Globular structure composed of amino acids• Many are enzymes that catalyze metabolic processes within the cell

Protein

• Globular structure composed of amino acids• Many are enzymes that catalyze metabolic processes within the cell• Some have structural or mechanical functions

Protein

• Globular structure composed of amino acids• Many are enzymes that catalyze metabolic processes within the cell• Some have structural or mechanical functions• Made through the process of protein synthesis

Protein

Muscle Nutrition

• Drink plenty of water

Muscle Nutrition

• Drink plenty of water• Maintain adequate sodium levels

Muscle Nutrition

• Drink plenty of water• Maintain adequate sodium levels• Maintain high levels of carbohydrate and protein

Muscle Nutrition

• Drink plenty of water• Maintain adequate sodium levels• Maintain high levels of carbohydrate and protein• Creatine

Muscle Nutrition

• Drink plenty of water• Maintain adequate sodium levels• Maintain high levels of carbohydrate and protein• Creatine• Glutamine

Muscle Nutrition

• Drink plenty of water• Maintain adequate sodium levels• Maintain high levels of carbohydrate and protein• Creatine• Glutamine• Rest

Work it Out

• Resistance training leads to trauma in muscle fibers

Work it Out

• Resistance training leads to trauma in muscle fibers• Trauma causes satellite cells to signal muscle repair and growth

Work it Out

• Resistance training leads to trauma in muscle fibers• Trauma causes satellite cells to signal muscle repair and growth• Growth factors and hormones are released that promote protein synthesis

Work it Out

• Resistance training leads to trauma in muscle fibers• Trauma causes satellite cells to signal muscle repair and growth• Growth factors and hormones are released that promote protein synthesis• Muscle growth occurs when rate of protein synthesis is greater than the rate of protein breakdown

•Thinking about cheating?

•Thinking about cheating? •Anabolic steroids increase ability to build muscle by increasing amount of protein synthesis

•Thinking about cheating? •Anabolic steroids increase ability to build muscle by increasing amount of protein synthesis*Long term side effects: increased cholesterol levels, acne, high blood pressure, changes in heart structure

•Thinking about cheating? •Anabolic steroids increase ability to build muscle by increasing amount of protein synthesis*Long term side effects: increased cholesterol levels, acne, high blood pressure, changes in heart structure*Overuse can be addictive and life threatening

Sources

Sources• Harvard School of Public Health [Internet] 2009. Boston, Ma. Available from: http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein-full-story/index.html

Sources• Harvard School of Public Health [Internet] 2009. Boston, Ma. Available from: http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein-full-story/index.html• What Makes Muscles Grow? [Internet] 2006-2009. Available from: http://gomuscles.net/what-makes-muscles-grow/

Sources• Harvard School of Public Health [Internet] 2009. Boston, Ma. Available from: http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein-full-story/index.html• What Makes Muscles Grow? [Internet] 2006-2009. Available from: http://gomuscles.net/what-makes-muscles-grow/• How Do Muscles Grow? [Internet] The University of New Mexico. Available from: http://www.unm.edu/~lkravitz/Article%20folder/musclesgrowLK.html

Sources• Harvard School of Public Health [Internet] 2009. Boston, Ma. Available from: http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein-full-story/index.html• What Makes Muscles Grow? [Internet] 2006-2009. Available from: http://gomuscles.net/what-makes-muscles-grow/• How Do Muscles Grow? [Internet] The University of New Mexico. Available from: http://www.unm.edu/~lkravitz/Article%20folder/musclesgrowLK.html• Make Muscles Your Grow [Internet] Bodybuilding.com. Meridian, Id. Available from: http://www.bodybuilding.com/fun/vm15.htm

Sources• Harvard School of Public Health [Internet] 2009. Boston, Ma. Available from: http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein-full-story/index.html• What Makes Muscles Grow? [Internet] 2006-2009. Available from: http://gomuscles.net/what-makes-muscles-grow/• How Do Muscles Grow? [Internet] The University of New Mexico. Available from: http://www.unm.edu/~lkravitz/Article%20folder/musclesgrowLK.html• Make Muscles Your Grow [Internet] Bodybuilding.com. Meridian, Id. Available from: http://www.bodybuilding.com/fun/vm15.htm• Wikipedia: Protein [Internet] July 20, 2009. Available from: http://en.wikipedia.org/wiki/Protein

Image Sources:

Image Sources:• Bicep available from: http://bicepimplant.com/images/bicep.jpg

Image Sources:• Bicep available from: http://bicepimplant.com/images/bicep.jpg• Muscle fiber available from: http://upload.wikimedia.org/wikipedia/commons/c/c0/Skeletal_muscle.jpg

Image Sources:• Bicep available from: http://bicepimplant.com/images/bicep.jpg• Muscle fiber available from: http://upload.wikimedia.org/wikipedia/commons/c/c0/Skeletal_muscle.jpg• Amino Acid available from: http://iweb.langara.bc.ca/biology/mario/Assets/aminoAcidStruc.jpg

Image Sources:• Bicep available from: http://bicepimplant.com/images/bicep.jpg• Muscle fiber available from: http://upload.wikimedia.org/wikipedia/commons/c/c0/Skeletal_muscle.jpg• Amino Acid available from: http://iweb.langara.bc.ca/biology/mario/Assets/aminoAcidStruc.jpg• R Groups available from: http://www.aquaculture.ugent.be/coursmat/online%20courses/ATA/img/AA5.jpg

Image Sources:• Bicep available from: http://bicepimplant.com/images/bicep.jpg• Muscle fiber available from: http://upload.wikimedia.org/wikipedia/commons/c/c0/Skeletal_muscle.jpg• Amino Acid available from: http://iweb.langara.bc.ca/biology/mario/Assets/aminoAcidStruc.jpg• R Groups available from: http://www.aquaculture.ugent.be/coursmat/online%20courses/ATA/img/AA5.jpg• Water available from: http://supplementalscience.files.wordpress.com/2007/04/glass-of-water.jpg

Image Sources:• Bicep available from: http://bicepimplant.com/images/bicep.jpg• Muscle fiber available from: http://upload.wikimedia.org/wikipedia/commons/c/c0/Skeletal_muscle.jpg• Amino Acid available from: http://iweb.langara.bc.ca/biology/mario/Assets/aminoAcidStruc.jpg• R Groups available from: http://www.aquaculture.ugent.be/coursmat/online%20courses/ATA/img/AA5.jpg• Water available from: http://supplementalscience.files.wordpress.com/2007/04/glass-of-water.jpg• Gerbil available from: http://www.lifeinthefastlane.ca/wp-content/uploads/2007/04/lifting-weights-mouse.jpg

Image Sources:• Bicep available from: http://bicepimplant.com/images/bicep.jpg• Muscle fiber available from: http://upload.wikimedia.org/wikipedia/commons/c/c0/Skeletal_muscle.jpg• Amino Acid available from: http://iweb.langara.bc.ca/biology/mario/Assets/aminoAcidStruc.jpg• R Groups available from: http://www.aquaculture.ugent.be/coursmat/online%20courses/ATA/img/AA5.jpg• Water available from: http://supplementalscience.files.wordpress.com/2007/04/glass-of-water.jpg• Gerbil available from: http://www.lifeinthefastlane.ca/wp-content/uploads/2007/04/lifting-weights-mouse.jpg• Greg Valentino from: http://thelongestlistofthelongeststuffatthelongestdomainnameatlonglast.com/images3/biceps.jpg

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