Building good muscles

The additional contractile proteins appear to be incorporated into existing myofibrils (the chains of sarcomeres within a muscle cell). There appears to be some limit to how large a myofibril can become: at some point, they split.

musculoso con barba

These events appear to occur within each muscle fiber. That is, hypertrophy results primarily from the growth of each muscle cell, rather than an increase in the number of cells. Skeletal muscle cells are however unique in the body in that they can contain multiple nuclei, and the number of nuclei can increase.

Cortisol decreases amino acid uptake by muscle tissue, and inhibits protein synthesis. The short-term increase in protein synthesis that occurs subsequent to resistance training returns to normal after approximately 28 hours in adequately fed male youths.


A small study performed on young and elderly found that ingestion of 340 grams of lean beef (90 g protein) did not increase muscle protein synthesis any more than ingestion of 113 grams of lean beef (30 g protein). In both groups, muscle protein synthesis increased by 50%. The study concluded that more than 30 g protein in a single meal did not further enhance the stimulation of muscle protein synthesis in young and elderly. However, this study didn't check protein synthesis in relation to training; therefore conclusions from this research are controversial.

It is not uncommon for bodybuilders to advise a protein intake as high as 2 g per kilogram of bodyweight per day.

However, the scientific literature suggests this is higher than necessary, as protein intakes greater than 1.8 g per kilogram of bodyweight have been shown to have no greater effect on muscle hypertrophy . The recommended daily protein intake for bodybuilders and other strength athletes, as taken from the scientific literature, is 1.2-1.8 g per kilogram of bodyweight.

Anaerobic training
Main article: Anaerobic exercise
Experts and professionals differ widely on the best approaches to specifically achieve muscle growth (as opposed to focusing on gaining strength, power, or endurance); it was generally considered that consistent anaerobic strength training will produce hypertrophy hombre pecho peludoover the long term, in addition to its effects on muscular strength and endurance. As testosterone is one of the body's major growth hormones, on average men find hypertrophy much easier to achieve than women. Taking additional testosterone, as in anabolic steroids, will increase results. It is also considered a performance-enhancing drug, the use of which can cause competitors to be suspended or banned from competitions. In addition, testosterone is also a medically regulated substance in most countries, making it illegal to possess without a medical prescription.

To get the best gains out of training sessions, experts agree on some basic principles, however some are contradicted by other research:
Progressive overload is considered the most important principle behind hypertrophy, so increasing the weight, repetitions (reps), and sets will all have a positive impact on growth. Some experts create complicated plans that manipulate weight, reps, and sets, increasing one while decreasing the others to keep the schedule varied and less repetitive. It is generally believed that if more than 15 repetitions per set is possible, the weight is too light to stimulate maximal growth
Carbohydrates are Muscle sparing nutrients. The body uses carbs for energy and muscles are filled with glycogen as well. Quality carbs will help you with high energy so vital for Muscle building workouts.
Complex carbs are the best as they are slow releasing. Simple carbs like fruit juices, energy drinks should be restricted to around workouts period as they provide immediately useable energy { insulin spike }, which if not used will be stored as fat.

 hairy chest manThe Best Complex Carbs
• Bread • Brown rice • Oatmeal • Bagel • Pasta • Cereals • Potatoes

The Best Simple Carbohydrates
• Fruits like Apple, Orange, Grapes, Raisins and Mango • Honey • High energy carb drinks

The Best Protein Foods
• Chicken breast • Turkey • Tuna • Egg whites • Cottage cheese • Yogurt • Protein Shakes

High Quality Fats
High quality essential fatty acids help the production of testosterone and hundreds of biological functions in the body.
The magical omega-3 fatty acids required for this can be found in the below listed foods.

The Best Fat Foods
• Flaxseed oil • Olive oil • Udo's choice • Cod-liver oil



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