How muscles build

Group: General Diet & Nutrition

Created: 2011/12/31, Members: 399, Messages: 16719

With such a topic so broad we truly try to cover the basics from all angles in this group. Nothing too big or too small. Nutrition is as significant if not more as exercise is to reaching your goals so learn all you can.

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borpillicus Posts: 454 Joined: 2003/03/13	2004/12/16, 05:45 PM I just want to make sure I understand the biological component of how muscles build. This is what I think is correct: You work out, pushing your muscles hard causing the fibers to tear. Your body responds to this buy rebuilding the muscle using protein you have consumed. The rebuilt muscle will be larger and stronger. If you don't work out hard enough the muscle tissue will not break down and therefore will not have a chance to be rebuilt stronger. Is this correct? The reason I ask is because a friend of mine mentioned that if you work out to hard and break down your muscle tissue, your body can only rebuild to as strong as it was so you can never gain. I was pretty sure he was wrong on this, but it never hurts to ask. Also, any e-resources on how muscles build would also be appreciated for reference. Thanks. -------------- - Its never about how much you can lift or how many reps you do. Its just about doing it and doing it right. - If your hungry all the time your not eating enough and anyways, being hungry sucks. ~Brad~

7707mutt Posts: 7,686 Joined: 2002/06/18	2004/12/16, 08:01 PM As far as I know you are both right to a point. You are right in that your goal in lifting weights is to work hard enough to cause "micro-tears" then as you said the body uses the food you give it to rebuild. It does this as it senses that the tearing was caused by a workload to high for the current strength and muscles mass to do so it has no choice but to get stronger. Your friend is also right as if you tear the nuscle too much it casue a injury and you will find it hard to gain...hope this helps. -------------- LIFT HEAVY! BECOME STRONG, LIKE BULL! 7707mutt@freetrainers.com
borpillicus Posts: 454 Joined: 2003/03/13	2004/12/17, 11:51 AM It does, thanks. -------------- - Its never about how much you can lift or how many reps you do. Its just about doing it and doing it right. - If your hungry all the time your not eating enough and anyways, being hungry sucks. ~Brad~
efortier Posts: 2 Joined: 2005/01/26	2005/01/26, 03:26 AM This is great info. I have a couple of quick questions, if I may! a) How do I know when a workout is good enough to cause the required micro tears? Should I work out until I feel pain? Hence, no pain = no gain? b) I find that I have really good endurance. Will lowering the weights and increasing the reps and sets increase muscle mass at all? Thanks!
7707mutt Posts: 7,686 Joined: 2002/06/18	2005/01/26, 05:29 AM The answer is no to both. By working till you feel pain is a sure way to injury..it is hard to find that level that not only challenges the muscles enough to gain mass and stillbe safe. I would go by the old "find a weight that you can use one each set and just get the last few reps. Lowering the weights and increasing reps will NOT increase mass. You need to keep the reps between 6-8 reps to build mass maybe ten reps at most..hop[e this helps. -------------- If you can itch your nose after arm day...do another set! 7707mutt@freetrainers.com
efortier Posts: 2 Joined: 2005/01/26	2005/01/26, 06:23 PM That makes a lot of sense. Thanks a lot for taking the time to reply. --Eric