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16. How a muscle grows How to stimulate muscle growth There are 3 proven ways to increase muscle mass: Progressive overload and time under tension (TUT) Damaging the muscle fibres Cellular fatigue (metabolic stress) Let’s go over each one individually Progressive overload and time under tension (TUT) Progressive overload and time under tension (TUT) will increase both size and growth in muscle tissue. You want to be progressively increasing the weights you lift over time. Making sure that the weights go up. For instance, the heavier you can lift the more muscle mass you probably have, so this is a good indication of both size and strength. Recording your results each training session will help to track this. If the body continually adapts to the weight you’re lifting, then you must push it to lift heavier over time. This will help to stimulate both muscle growth and strength whilst imporving body composition. Please note that research has shown that when performing mechanical tension, it is significantly more responsive to a full range of motion. So, avoid half reps and incomplete rep ranges, as this will hinder results, as stated in the “form” section. If you become strong, your body will look strong. Progressive overload could be one more rep or adding 1.25kg to the bar. It’s all progress and counts greatly. Keeping the muscles under tension will force them to adapt by increasing the ammout of motor units needed to physically lift the weight. Damaging the muscle fibres Damaging muscle fibres is simply the process or by-product of lifting weights under tension othewrwise known as myofibrillar damage. During a workout, intense lifting causes microscopic tears to form in the fibre and connective tissue of muscles. The body then reacts by releasing what we call cytokines, an antinflamitory process designed to help repair damaged muscle tissue. That combined with protein and naturally occuruing growth factors like insulin and testosterone will help to create new muscle. These tears fatigue the muscles and accumulate in large numbers. With proper rest and sufficient nutrients, the muscles are slowly rebuilt over the following days, but full repair can take a week or more. The more this happens the more muscle tissue is repaired forming new muscle. This process is predominantly happening during sleep. Hense its importance. Cellular fatigue (metabolic stress) Cellular fatigue is when you push the muscles to failure through repetitive motions which in turn pushes muscle fibres to their metabolic limit. Cellular damage or metabolic stress occurs when there is cell swelling around the muscle. You may have heard the term the “pump” a common phrase used in bodybuilding. Basically, through contracting the muscle repeatedly through repetitions you are forcing blood into the muscles being worked and literally mutating the muscle cells forcing them to enlargen. You pump blood into the muscle then once the set is finished the blood will start to flow back out freely, the venous return. Now, if we use a rest time that doesn’t allow full relaxation of the muscle, when we start the next set some of that blood will still be in the muscle from the first set, and so on and so on. Through the sets the muscle will grow larger and larger due to more blood being forced in creating cellular fatigue. If we combine these three elements into our training programs, we will undoubtedly see positive results in muscle growth. 48
So, if you want to gain muscle simply makes sure you are: Increasing weight over time – progressive overload Utilising time under tension (TUT) and cellular fatigue Damaging and repairing muscle fibres through correct training – rest – nutrition variables Periodization of training correctly – specific tailored training plans that suit your goals 49
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Page 3 and 4: Nutrition and performance guidance
Page 5 and 6: 16. How the muscle grows How to st
Page 7 and 8: Much of this will boil down to will
Page 9 and 10: elax, de-stress and get adequate sl
Page 11 and 12: A calorie is not just a calorie. Th
Page 13 and 14: Why are macros so important? If you
Page 15 and 16: 4. Calorie counting, calorie intake
Page 17 and 18: Use of a BMR calculator and the fol
Page 19 and 20: 5. Reverse dieting What is reverse
Page 21 and 22: Below I have bullet pointed how you
Page 23 and 24: 6. Be aware of restricted dieting G
Page 25 and 26: 8. Choosing your macros based on yo
Page 27 and 28: Overtraining Below I’ve listed so
Page 29 and 30: The mind - Alcohol can have negativ
Page 31 and 32: 12. Understanding energy balance Wh
Page 33 and 34: Whey protein - This is great if you
Page 35 and 36: Cyclic Dextrin - This is pure carbo
Page 37 and 38: Here are a few supplements that I f
Page 39 and 40: Don’t stress however if one week
Page 41 and 42: 15. Form and the mind muscle connec
Page 43 and 44: THE BARBELL BENCH PRESS Despite bei
Page 45 and 46: THE DEADLIFT The deadlift is the
Page 47: The mind muscle connection *“As y
Page 51 and 52: Gut health is determined by the lev
Page 53 and 54: and eating a healthy diet will also
Page 55 and 56: We must keep out leptin levels in c
Page 57 and 58: 20. Final thoughts So, you have com

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