Michael Matthews Bigger Leaner Stronger The Simple Science of Building the Ultimate Male Body.pdf

A big pump is also not a good predictor of future

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A big “pump” is also not a good predictor of future muscle growth. The pump you feel when training is the result of blood being “trapped” in the muscles, and while it’s a good psychological boost and studies have shown that it can help with protein synthesis (the process by which cells build proteins), it’s not a primary driver of growth. 1 What drives muscle growth, then? The answer is known as progressive tension overload, which means progressively increasing tension levels in the muscle fibers over time. That is, lifting
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progressively heavier and heavier weights. You see, muscles must be given a powerful reason to grow, and nothing is more convincing than subjecting them to more and more mechanical stress and tension. 2 This makes good intuitive sense—to adapt to handling heavier and heavier weights, the muscles must grow larger—and it’s also supported by science. For example, in a meta-analysis of 140 related studies, researchers from Arizona State University found that a progression in resistance optimizes strength gains and muscle growth. 3 Researchers also found that working in the 4- to 6-rep range (80 percent of one-rep max, or 1RM) is most effective for those who train regularly. The conclusion of this research is simple: the best way to build muscle and strength is to focus on heavy weightlifting and increase the weight lifted over time. Well, that’s not just theory—that’s fact. And that’s what the Bigger Leaner Stronger program is all about: lifting heavy weights and doing short, intense sets of relatively low numbers of reps. Leave the drop sets, giant sets, and supersets prescribed in the magazines to the magazine readers. Those training methods are as ineffective for building muscle as they are grueling. It’s a lot of work for little reward. Instead, from now on, you’re going to train differently. You’re going to spend more time resting than you’re used to, you’re going to perform exercises you’re probably not used to, and you’re going to lift a lot more weight than you thought possible. But the payoff is huge. You’re not only going to come to love your workouts, but you’re also going to love how your body changes even more. THE SECOND LAW OF MUSCLE GROWTH PROPER REST IS JUST AS IMPORTANT IS PROPER TRAINING One of the most common problems with the many weightlifting programs out there is they simply have you doing too much, whether in individual workouts or in total weekly training volume. They play into the common misconception that building muscle is simply a matter of pounding your body into submission through excessive amounts of training. People who have fallen into this bad habit need to realize that if they did less of the right thing, they would get more.
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  • Winter '17
  • Santos O'Neill Garcia
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