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

You see when you lift weights you cause tiny tears in

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You see, when you lift weights, you cause tiny tears in the muscle fibers, known as microtears, which the body then repairs. This is part of the process by which muscles grow (scientifically termed hypertrophy). 4 One of the things you want to achieve with your workouts is an optimal amount of microtearing in the muscles. Not so much that your body falls behind with repair,
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as this stunts muscle growth, but not so little that you miss out on potential gains. While many guys undertrain and thus underdamage their muscles, many more overtrain and overdamage them. That is, the individual workouts they do result in too much microtearing, or they wait too few days before training a muscle group again given the extent of the muscle damage caused in the previous workout. Studies have shown that, depending on the intensity of your training and your level of fitness, it takes the body two to seven days to fully repair muscles subjected to weight training. 5 Considering the volume and intensity of the Bigger Leaner Stronger program, we can safely assume full muscle recovery is going to take four to six days. THE THIRD LAW OF MUSCLE GROWTH MUSCLES WILL GROW ONLY IF THEY’RE PROPERLY FED You could do the perfect workouts and give your muscles the perfect amount of rest, but if you don’t eat correctly, you won’t grow—period. It is that cut and dry. A proper diet isn’t particularly complicated, but it does have several moving parts that you need to know how to coordinate. Sure, we all know to eat protein, but how much? How many times per day? Which kinds? What about carbs? Are they good for muscle growth? Which kinds are best? How much? When should you eat them to maximize your gains? And dietary fats? What role do they play? How much do we need, and what are the best ways to get them? And last but not least, how many calories should we eat every day and why? When do we adjust this and by how much? Well, these are all good questions, and in this book, you’re going to find definitive answers to all of them and more so that you never make a diet mistake again. THE BOTTOM LINE Packing on slabs of rock-solid lean mass is, in essence, just a matter of following these three laws religiously: lift hard and heavy, get sufficient rest, and feed your body correctly. That’s how you build a strong, healthy, ripped body, and soon you’re going to be on your way, proving it to yourself and others. So then, let’s now flip to the other side of the fitness coin—losing fat—and see what myths, mistakes, and laws await.
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CHAPTER SUMMARY • Progressive overload is the primary driver of muscle growth, not fatigue or pump. • Working primarily with 80 to 85 percent of your 1RM optimizes strength gains and muscle growth. • Recovery time is just as important as training time, and studies have shown it takes the body two to seven days to fully repair muscles subjected to weight training.
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7 THE 5 BIGGEST FAT LOSS MYTHS AND MISTAKES The road to nowhere is paved with excuses.
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  • Winter '17
  • Santos O'Neill Garcia
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