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Title:
To Gain Muscle Weight, Go For The Burn
Word Count:
657
Summary:
Interesting how most workout programs designed to help you gain weight and build muscle mass mainly focus on lifting heavy loads in every exercise, whether they realize it or not.
The belief is that your bodybuilding training program should consist of sets in the 6-10 rep range, which allegedly is best for building size and strength.
Well, as Ive written in other articles, muscular size and strength arent necessarily related.
You can have a muscle that is extremely...
Keywords:
gain weight, build muscle mass fast
Article Body:
Interesting how most workout programs designed to help you gain weight and build muscle mass mainly focus on lifting heavy loads in every exercise, whether they realize it or not.
The belief is that your bodybuilding training program should consist of sets in the 6-10 rep range, which allegedly is best for building size and strength.
Well, as Ive written in other articles, muscular size and strength arent necessarily related.
You can have a muscle that is extremely strong and powerful, yet relatively small in size.
Seems like most workout routines concentrate on what I call the numbers game (which is focusing mainly on lifting heavy weights, figuring out your 1 rep max, percentages of that, and being able to lift more weight, aka numbers) instead of relying more off of feeling whats going on in the muscle itself.
(Hey, what good is that you were able to lift a large amount of weight / load, yet not really feel anything in the muscle?)
I cant go into every little detail in this article, so keep reading my articles to get the complete picture (which you can see a list of them at:
http://www.fromskinnytomuscular.com/articles.html ).
Let me make it very clear, if you want to gain muscle weight and build mass you need to focus on what is going on inside of the muscle, not outside.
Focus on whats happening to the body part as you train it, instead of the weight you are lifting.
Remember, the weight thats in your hand is simply a means to an end.
Its simply a tool to help you achieve a goal, in our case gain muscle
not necessarily strength.
Who cares what plate or size dumbbell youre using
as long as you are taking care of achieving specific actions inside of the muscle.
As you train a muscle, go off of what youre bodys telling you, go off of its feedback.
One of the main feedbacks that you need to look for (actually feel for) when working out is:
Are you feeling a burning or aching sensation in the muscle while in the middle of training it?
When you are performing rep after rep, you may begin to feel that burning sensation deep within that particular muscle.
That is the formation of lactic acid.
How does lactic acid form?
Lets say you are completing a certain amount of reps on a particular exercise.
As you do rep after rep, less and less fresh blood is allowed to enter the muscle since you arent allowing enough time for the blood that has already been sent there to leave the muscle, and letting new muscle in.
When blood is not allowed to leave the muscle, it begins to back up.
As it backs up, it builds pressure.
As the pressure builds, you begin to feel and see what everyone calls the pump (which, by the way, is another important feedback from the muscle that Ill be discussing in a future article).
Now, as all that blood begins to back up, it simply sits in the muscle
it isnt circulating back to the heart and lungs.
As a result, the blood within that muscle no longer has any oxygen.
The lower the amount of oxygen in the blood thats backed up inside of training muscle, the higher the amount of lactic acid thats created.
Lactic acid formation is a direct result of a low level of oxygen in the blood of that muscle group.
The burning sensation / pain you feel in the muscle is a direct result of having very low levels of oxygen in the muscle and high levels of lactic acid.
Low oxygen = High lactic acid
Now, what does lactic acid
..that so called burning feeling
.have to do with weight gain and muscular development?
Youll have to read my next article
BONUS : Training Muscle Fiber Types
Copyright 2006 Raymond Burton
Rep ranges are a funny thing. Lots of people talk about doing this many reps for this many sets but really have no idea why they are doing that particular number or the effect it will have on their bodies.
Generally, lower repetitions like 3-8 are most productive for creating absolute strength. Repetitions in the medium range like 10-20 produce anaerobic strength endurance. The higher rep ranges between 20-40 produce aerobic strength endurance.
The reason for such varied ranges even within a category of rep range is because people will take varying amounts of time to complete the rep. We know that it is not the actual number of reps but the time that the muscle is under tension that really causes the adaptative response. So if you do 4 reps that take 6 seconds each and I do 6 reps that take 4 seconds each, we have both worked in the 3-8 range and caused that adaptation response that would be caused by putting a muscle under 24 seconds of tension.
Now on to fiber types. There are actually 3 major types of muscle fibers in the body that we are concerned with. Type 1, type 2a and type 2b. Some people have natural tendencies to do well at certain activities more so than others and this is because of the ratio of one muscle fiber type to another, among other things. Type 1 muscle fibers (or slow twitch muscle fibers,sometime called red) are your endurance muscle fibers because they are very resistant to fatigue and injuries. The sad part is that their ability to produce power is very low also.
Type 2a muscle fibers (fast twitch muscle fibers intermediate - sometimes called white) are much larger and stronger than type 1 muscle fibers. These fibers have a high capacity for glycolytic activity and can produce high force output for longer periods of time.
Type 2b muscle fibers are the extreme end of the power scale. These are the survival fibers. The whole purpose for 2b muscle fibers is to allow enough power and strength to survive emergency situations. Sixteen percent of an inactive persons body is 2b fibers. Now even though these fibers are powerful, they have no resistance to fatigue or injury. Fact of the matter is that if and when you need to use these guys, most untrained people will damage that tissue beyond repair.
Now I've said all that to say this. Research has show that it is the white muscle fibers, the type 2a and 2b that give the greatest returns in size and strength when trained. These white muscle fibers are for high force output, that means lots of calories burned along with a tissue that requires alot of calories to stay alive.
So what about the red muscle fibers, the type 1? Well your body becomes efficient at what it is needed for. So if all you do is only cardio and other high rep activities, your body is going to favour the development of type 1 muscle fibers and in the end rob you of your ability to achieve your maximum strength, size and power. What if strength, size and power are not your goals? Well not having at least some of those attributes will result in a supressed metabolic rate. That means you will not burn as many calories in a day. This means that if you are on a weight loss program, you need to work the type 2a muscle fibers in the 10-12 rep range in order to boost your metabolism and stay strong and healthy.
Now the body can only handle increasing levels of stimulus in a particular area for a given amount of time. This is why in good programs you will find several totally differant workouts, each stressing a differant muscle fiber type for a given period of time. An individualized program has the majority of the workout time spent in the phase that best effects the goal that is trying to be achieved.