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The Scientific Secret of Strength and Muscle Growth

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The Scientific Secret of Strength and Muscle Growth

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The 6 Fundamentals of Muscle Growth | Mass Class

I want to bring this sport to a new level with the latest science has to offer, and I want you to ride along with me. Pull up a chair and get out your notebook. Mass Class is about to begin.
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By day, I'm a skeletal muscle physiologist in a laboratory at the University of Tampa. But I also have a secret—OK, it's no secret. I absolutely love bodybuilding and lifting weights. Ever since I was a kid, I knew I wanted to be a scientist studying sports performance, and bodybuilding in particular.

To me, bodybuilding is fascinating because it's based on the ultimate dichotomy: gaining size and getting shredded at the same time. These shouldn't mix, right? But they do, as we see in our lab on a regular basis.

At any given time, we're doing approximately six experiments on bodybuilding. We can look at muscle from the bone to the skin; we can scan your whole body and tell you the most accurate ways to look at fat. You name it, we can analyze it.

I want to bring this sport to a new level with the latest science has to offer, and I want you to ride along with me.

Pull up a chair and get out your notebook. Mass Class is about to begin.

| What Makes Muscle Grow? |
If you look at all the scientific literature, you'll see we've narrowed down how muscle grows to at least 3-4 different mechanisms. You'll hear people say, Oh, so-and-so is the best training method, but that method might only maximize one of those mechanisms. When you're training for maximum growth, periodize your training so you can optimize each of these mechanisms.

1. Cell Swelling
2. Mechanical Tension
3. Mechanical Trauma
4. Metabolic Stress

| What Am I Doing Wrong |
I think the biggest mistake people make is underestimating their capabilities. They limit themselves mentally, and that leads to limiting themselves physically.

For example, I can't tell you how many times I hear or read things like, Oh my God, I'm going to overtrain, so I can only train everything once a week. However, studies are showing that the more frequently you train, the better your gains will be. Sometimes when you have an overload on the muscle every day your performance is not going to be the best, but you are beating the muscle up so much, it has no choice but to grow.

There are new studies coming out by some of my colleagues in Finland and Norway where they show incredible gains from weightlifters who change from three days per week of training to six days per week of training per body part.

That's an advanced technique that isn't appropriate for everyone, but the larger point is this: Don't limit yourself. The human body can withstand a lot more than you think, so long as your nutrition and sleep are in place.

| Compound or Isolation |
When the goal is mass and creating the most anabolism (protein synthesis), compound movements that hit muscle groups should always be the center of a bodybuilding program. That's going to be things like squats, bench presses, and leg presses.

But make no mistake; there is a difference between bodybuilding and powerlifting. Namely, bodybuilding is about making exercises harder. You're trying to beat your muscles up. If you're doing a bench press and you're bodybuilding, your back might be flat, you'll focus on the muscle, and on every aspect of the lift. If you are a powerlifter, you're going to get an arch in your back, shorten the range of motion, and use more leg drive.

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Science of Muscle Growth, Increasing Strength & Muscular Recovery | Huberman Lab Podcast #22

In this episode I describe how our brain and nervous system control muscle tissue and how to leverage that for muscle maintenance, growth (hypertrophy) and recovery. I explain muscle metabolism and muscle fiber recruitment. I detail protocols for increasing muscular growth and for neuro-muscular recovery. I explain the effects of deliberate cold, anti-inflammatory agents, and anti-histamines on training progress. I describe science-supported protocols using certain weight load ranges, total sets per week, training intensity, frequency, and in-between set activities if one's goal is to increase muscle growth, strength or endurance. I review three foundational compounds and nutrients and three optimization compounds and nutrients that have been shown to improve neuro-muscular performance. Finally, I explain how to leverage exercise and weight training to enhance cognitive function.

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Timestamps:
00:00:00 Introduction
00:10:58 Protocol For Fat Loss: (Zero-Cost) PDF Available At: thecoldplunge.com
00:12:45 Muscle Is A Slave To the Nervous System
00:16:22 Why We Have A Brain
00:17:38 Flexors, Extensors, & Mutual Inhibition
00:20:00 How Muscles Move, Making & Using Muscle Energy: Making ATP
00:23:29 The “Burn” Is Not Lactic Acid. Lactate: A Buffer (Prevents Acidity), Fuel, & Hormone
00:26:11 Feeling the Burn For 10% of Workouts Is Good For Brain, Heart, Liver
00:27:30 Leveraging Lactate To Enhance Brain Function
00:29:40 Breathing Properly Through “The Burn”— For Sake of Performance & Brain Function
00:30:47 Neurogenesis (New Neurons) & Exercise: Not Much, In Humans… Which Is Good.
00:33:39 How To Contract Muscles, Make Them Bigger and/or Stronger: Henneman’s Principle
00:36:58 A Large Range of Weight (30-80% of One Repetition Maximum) Can Be Used
00:38:58 What Makes Muscles To Grow? Stress, Tension, & Damage; Myosin Balloons
00:45:22 Figuring Out Which of Your Muscles Will Grow & Get Stronger Easily (Or Not)
00:48:11 Getting Stronger Versus Muscle Growth: Distributed Versus Local Effort
00:50:47 How Much Resistance Should (Most) People Use? (30-80% Range) & Specific Goal
00:54:25 How Many Sets Per Week To Maintain Or To Grow Muscle & Get Stronger
00:56:43 10% Of Resistance Training Should Be To “Failure”, the Rest Should End “Near” Failure
00:58:23 Number of Sets: Inversely Related To the Ability to Generate High Force Contractions
01:00:09 How Long Should Weight Training Sessions Last
01:01:35 Training Duration & Volume
01:03:51 Range of Motion & Speed of Movement; The Key Role of (Upper Motor) Neurons
01:08:10 Customizing Training; 1-6 Month Experiments; Key Elements Summarized
01:09:28 Focal Contractions Between Sets To Enhance Hypertrophy, Not Performance
01:11:26 The Optimal Resistance Training Protocol To Optimize Testosterone Release
01:16:00 How Quickly To Complete Repetitions; Interset Rest Times & Activities; Pre-Exhaustion
01:20:43 Tools To Determine If You Have Recovered From Previous Training: Local & Systemic
01:26:33 Carbon Dioxide Tolerance Test For Assessing Recovery
01:32:43 The Way To End Every Training Session. How To Breath Between Sets For Performance
01:34:46 How & When To Use Cold Exposure To Enhance Recovery; When To Avoid Cold
01:36:37 Antihistamines & Anti-Inflammatory Drugs: Can Be Problematic/Prevent Progress
01:38:42 Foundational Supplements For Recovery: EPA, Vitamin D3, Magnesium Malate
01:41:08 Ensuring Proper Nerve-Muscle Firing: Sodium, Potassium, Magnesium
01:45:00 Creatine: Good? How Much? Cognitive Effects. Hormonal Considerations: DHT
01:50:12 Beta-Alanine, Beet Juice; Note About Arginine & Citrulline & Cold Sores
01:52:00 Nutrition: Protein Density: Leucine Thresholds; Meal Frequency
01:55:54 Why Hard Workouts Can Make It Hard To Think/Do Mental Work
01:57:25 Leveraging Weight Training & Rest Days To Optimize Cognitive Work
01:58:58 What Time Of Day Is Best To Resistance Train?
01:59:40 More Information Resources, Subscribing (Zero-Cost) To Support

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

Title Card Photo Credit: Mike Blabac -
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The Science of Muscle Hypertrophy - How the Muscles Grow (Part II)

This special presentation describes in detail the biological mechanisms that result in muscle hypertrophy. I discuss myofibrillar hypertrophy and sarcoplasmic hypertrophy (also known as cell swelling/muscle pump).

For information about how myofibers are regenerated by satellite cells, please watch the first part:

For information about how hormones regulate muscle hypertrophy, please watch the third part:
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What makes muscles grow? - Jeffrey Siegel

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We have over 600 muscles in our bodies that help bind us together, hold us up, and help us move. Your muscles also need your constant attention, because the way you treat them on a daily basis determines whether they will wither or grow. Jeffrey Siegel illustrates how a good mix of sleep, nutrition and exercise keep your muscles as big and strong as possible.

Lesson by Jeffrey Siegel, animation by Brett Underhill.

Building Muscle Vs Building Strength - What's the Difference?

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Do large muscles mean more strength? What exactly is the difference between building muscle and building strength? We typically confuse the two or believe they are one in the same, but how much of is it an actual overlap and how exactly do we train for strength or size (or a combination of both)? Let's find out!

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#strength #hypertrophy #gains
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Picturefit on YouTube! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!

Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional.

The Most Effective Way To Gain Strength (Strength Explained)

I have condensed the most important parts of Strength into one video so you can walk out with new gained knowledge and walk into the gym and get the best results for your time training.

Here is a breakdown of the topics covered

0:29 Force Production
2:00 How Muscles Work
3:12 Force Velocity Curve
4:20 SAID Principle
4:42 Strength Adaption
5:10 Lateral Force Transfer
5:57 Prime Movers
6:35 Technique
7:36 Strength & Hypertrophy Relationship
9:15 Training Parameters
9:30 Heavy Weights Leads To Strength
10:23 Volume
10:43 Frequency
11:10 Specificity
11:39 Workout Quality & Recovery

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9 Nutrition Rules for Building Muscle | Jim Stoppani's Shortcut to Strength

Training for strength doesn't mean diet goes out the window. You can absolutely maximize your results with what you eat and the supps you take. Here's how!
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00:00 - Intro
01:25 - Nutrition Rules
04:59 - Macronutrient Blueprint
06:30 - Pre/Post Nutrient Timing
11:30 - Nutrient Protocols
14:05 - Outro

Rule 1 - Eat Plenty of Protein
Protein is the main driver of muscle growth and should be the number one priority in your nutrition plan. Strive for at least 1 gram of protein per pound of bodyweight, and consider going as high as 1.5 grams per pound, especially when following an intense training regimen like this one.

Rule 2 - Eat (Protein) Frequently
Recent research suggests that consuming protein every 4-6 hours is optimal to maximize muscle growth, not 3 hours like I've told you to before. Why? This timeframe supposedly provides your muscle machinery with the resources it needs to maximize growth while also ensuring it has an adequate break soon after before repeating the process.

Rule 3 - Get Ample Fats
If protein is your highest priority, fat is next on the list. It plays a major role in supporting muscle growth, health, and performance, so don't neglect it—period. My rule for fat intake is to consume half your body weight per day in grams of fat. That means a 180-pound individual will strive to consume 90 grams of fat per day.

Rule 4 - Manipulate Carbs
Everyone's body responds to carbohydrates differently, so after you set your protein and fat intake, experiment with your carbohydrate intake to determine what works best for you. Aiming for 1.5-2.0 grams of carbohydrates per pound of body weight (on a training day at minimum) is a solid starting place.

Rule 5 - Macronutrients Over Calories
I'm not a huge stickler on calorie amounts. Yes, calorie intake is important, but rather than focusing on a calories-first approach, I suggest building your diet from the macros up to ensure you're providing your body with the necessary fuel to support strength gains. If you follow my above rules, your caloric intake will come out to be 15-19 calories per pound of body weight.

Rule 6 - Use a Protein Powder Blend
For me, the only thing better than whey or casein is whey and casein. When you blend these two protein sources, the fast-digesting whey will ensure you rapidly promote an anabolic (muscle-building) environment, while the casein will help you sustain it for a long time—maybe as long as 6-8 hours. This will reduce the time you spend in a state of muscle breakdown and maximize the time spent in a state of growth. To fully round out your protein shake, I suggest the inclusion of medium-speed digesting protein, too.

Rule 7 - Use Fast-Digesting Carbs After Workouts
Carbohydrates are your muscles' primary fuel source during exercise. The greater the intensity and length of your training, the more the body depletes its carbohydrate stores. This happens! But when it does, you need to rectify it quickly.

Rule 8 - Take the Pre- and Post-Workout Supplement Essentioals
BCAAs, Beta-Alanine, Betaine, & Creatine

Rule 9 - Find What Works for you

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Science of Muscle Hypertrophy

In this video, Dr Mike outlines the 3 types of skeletal muscle hypertrophy in response to resistance training (weightlifting):
1) Myofibrillar hypertrophy
2) Connective tissue hypertrophy
3) Sarcoplasmic hypertrophy
He also explains how different types of stimuli can produce hypertrophy;
1) Mechanical tension
2) Metabolic stress
3) Muscle damage

Science of Bodybuilding and Muscle growth

Having a great physique is seen as the symbol of strength, elegance power and dominance
That's the reason why many men and women
are considering to join a gym
Bodybuilding was developed in the late 19th century and was promoted in England by a German Eugene Sandow.
Eugene allowed audiences to enjoy viewing his physique in muscle display performances
These performances become a huge hit with audiences and thus, resulted in the first bodybuilding contest held on September 14, 1901, called the great competition, which was organised by using Eugene Sandow himself
Nowadays various competitions held all over the world based on the same Idea of Eugene Sandow
Thus, he was rightfully called the father of bodybuilding
Bodybuilding which started as a fitness sport now became the weekly activity of people who wanted to have a great physique
So even if you are a beginner or have been hitting the gym for years, you need to understand some basic aspects of bodybuilding, so that you can maximize your gains and avoid injury.

Read more on:





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Hidden Power: How to Get Strong Without Getting Big

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So a lot of people have asked me if there's a way to get stronger and more powerful without adding bulk. it seems a lot of people are after that Bruce Lee or One Punch Man effect!

This can be challenging, seeing as many of the catalysts for strength gains *also* lead to increased hypertrophy: metabolic stress, muscle damage, and mechanical tension.

Fortunately, there are several aspects of our strength that aren't linked directly to size. Generally, these revolve around neural efficiency: both intermuscular coordination and intramuscular coordination. I describe these concepts in detail, as well as several others. The video also dives into Farmer Strength and Dad Strength and explains a possible scientific basis.

Plus, this acts as a defence for a lean looking Batman! :-P That trailer was awesome, fair enough!


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10 Essential Bodybuilding Tips | Dorian Yates' Blood & Guts

Listen to what Dorian Yates has to say about lifting intelligently, using your time efficiently & getting the most out of nutrition and supplementation.
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Don't be the guy in the gym that doesn't have a clue. Proper weight training requires more than grunts and gloves, so listen to what Dorian Yates, 6-time Mr. Olympia, has to say about lifting intelligently, using your time efficiently, and getting the most out of nutrition and supplementation. Get ready to conquer the gym with a hardcore battle strategy.

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We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.

Muscle matters: Dr Brendan Egan at TEDxUCD

Dr Brendan Egan is a University College Dublin (UCD) lecturer in sport and exercise science in the UCD School of Public Health, Physiotherapy and Population Science, whose TEDxUCD 2014 talk is entitled 'Muscle Matters'.

On the sporting front, Brendan has represented Co. Sligo in Gaelic football at Senior inter-county level since 2003.

In his TEDxUCD 2014 talk Brendan explains the importance of maintaining muscle mass as we age.

Modern science has led to automation which means that we are predisposed to being physically inactive and in his talk Brendan outlines the risks to our health of this development. Furthermore, better medicines are leading to greater longevity and as the global population is getting older, the long term impact on health care provision is a huge challenge to be addressed.

Brendan in his talk focuses on Sarcopenia, a disease involving age related wasting of muscle, and talks about the connections with other diseases, including cancer and diabetes, and he encourages us to change our lifestyles now in order to keep our muscles strong as we age.

Dr Brendan Egan is a lecturer in sport and exercise science in the UCD School of Public Health, Physiotherapy and Population Science covering modules in sports nutrition, exercise prescription and molecular exercise physiology.

His current research interests concern the nutritional enhancement of sports performance and the molecular regulation of skeletal muscle function and adaptation in exercise, health and disease.

Brendan graduated with a BSc in Sport and Exercise Science from the University of Limerick in 2003, before graduating from Loughborough University with distinction from the MSc in Sport and Exercise Nutrition programme.

He returned to Ireland in late 2004 to commence doctoral studies under the supervision of Dr Donal O'Gorman at Dublin City University. The focus of this research was on skeletal muscle adaptation to exercise and in particular the continuity between acute molecular responses to individual bouts of exercise and the adaptations in skeletal muscle induced by exercise training.

He was awarded his PhD in 2008, before moving on to the prestigious Karolinska Institute, Stockholm, Sweden. There he completed his post-doctoral training in Professor Juleen Zierath's Integrative Physiology group at the Department of Molecular Medicine and Surgery. Here his research, using animal and in-vitro cell systems, focused on the transcriptional regulation of skeletal muscle insulin resistance in Type 2 diabetes by small, non-coding RNAs.

He joined the faculty at UCD in 2011.

In the spirit of ideas worth spreading, TEDx is a program of local, self-organized events that bring people together to share a TED-like experience. At a TEDx event, TEDTalks video and live speakers combine to spark deep discussion and connection in a small group. These local, self-organized events are branded TEDx, where x = independently organized TED event. The TED Conference provides general guidance for the TEDx program, but individual TEDx events are self-organized.* (*Subject to certain rules and regulations)

7 Fundamentals of Eating for Muscle Growth | Mass Class

I want people to be more educated about what they eat. It's a major part of why I became a professor and researcher: to share the latest insights that science has to offer about how to eat to build muscle, get shredded, and built your best physique.
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Bodybuilders and physique athletes sometimes get laughed at for obsessing over their diets—planning things out to the gram, measuring food on scales, and being able to break down a meal into macros by sight.

But in my experience, they're a really advanced group when it comes to nutrition. They understand a lot of things that people in general society don't.

I want people to be more educated about what they eat. It's a major part of why I became a professor and researcher: to share the latest insights that science has to offer about how to eat to build muscle, get shredded, and built your best physique.

Don't rely on the latest fad or macronutrient witch hunt for guidance on something as crucial as nutrition.

| 7 Fundamentals of Eating for Muscle Growth |
00:37 - Perfecting Your Protein
01:32 - Timing Your Meals
03:10 - Choosing Protein Sources
04:48 - Selecting Smart Carbs
07:19 - Solving The Sodium Dilemma
08:39 - Knowing When to Cheat
09:14 - Avoiding Dietary Pitfalls

Learn the fundamentals of eating for success in Mass Class!
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Natural Bodybuilding: Become the best version of yourself | Mischa Janiec | TEDxHSG

Mischa Janiec breaks the stereotypes of Natural Bodybuilding to describe how lifting weights helps people reach the best version of themselves. Namely through understanding the relationship between mental and physical fitness, recognizing self-reflection as a success driving attitude and learning that failure is a necessary step towards success.


Mischa Janiec is an Entrepreneur, Social Media Influencer, Personal Coach and Pro Natural Bodybuilder from Switzerland. He became the Swiss Natural Bodybuilding Federation Teen Class Champion in 2011 and won the Overall Title at the World Natural Bodybuilding Federation Muscle Mayhem 2016. Apart from being a Pro Athlete, Mischa has become a famous European Social Media Influencer. He has thousands of followers on Facebook and Instagram and millions of views on his youtube channel. He is also the Co-founder of Profuel, a vegan supplement company, Chief Marketing Officer of a clothing company named ProBroWear and helps people get in shape with his Online Training Course “Lean Bulk System”. He also likes to travel around the world and giving his Internet Community insights of beautiful places like South America or Thailand.

This talk was given at a TEDx event using the TED conference format but independently organized by a local community. Learn more at
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Muscle Building Hormones: The Science of HGH & IGF-1 | Thomas DeLauer

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Muscle Building Hormones: The Science of HGH & IGF-1 | Thomas DeLauer…. I want to talk about some of the hormones that are responsible for tissue growth, responsible for muscle growth, but I also want to address some of the pressure that you might be feeling from the industry and sometimes even from your doctor when it comes down to human growth hormone or IGF. Human growth hormone and IGF are two very, very similar hormones within the body, and what I mean by that is they do very similar things, but, at the same time, they're also very, very different.

What happens is your pituitary gland creates something called human growth hormone. This human growth hormone circulates throughout the course of the body and eventually hits the liver. When it hits the liver, it triggers the release of something known as IGF, insulin-like growth factor-1. The first misnomer that we have to address when we're looking at human growth hormone and we're looking at muscle growth, in general, is that human growth hormone doesn't directly allow muscles to grow. Human growth hormone indirectly activates IGF, which, therefore, allows muscles to grow through a couple of different pathways.

You see, not only do we create insulin-like growth factor in the liver, but we also create it at different localized areas throughout the body, in the skeletal muscle and in the bone. That's exactly why, hormonally, your body starts to build muscle when you train a specific area.

When we look at things like this, it would be easy to assume that if we utilized human growth hormone, we'd be able to produce more muscle, but let's understand how this works a little bit more. You see, human growth hormone is usually secreted through periods of growth, naturally, whenever your body biologically feels that it needs to grow. Adolescence is a perfect example. You're going to be secreting human growth hormone in a pulsatile fashion, and you're usually secreting it throughout the evening time or within the night time when you're asleep, but you're also going to secrete it when you're consuming copious amounts of protein at one sitting, simply because of the amino acid arginine, but you're also going to stimulate it through intense exercise.

First off, we have to understand when the body is producing it, and that helps us understand when you would actually need it. Believe it or not, it's being discovered in a lot of studies, that unless you're deficient in human growth hormone, you're not going to get much benefit out of adding it into your body.

We're going to address the human growth hormone side of things a little bit more when we look at some of the studies later in this video, but, first, let's talk about what IGF is and how this process works. You see, most of the anabolic responses that we're getting from human growth hormone, again, aren't a result of human growth hormone. They're a result of IGF. Let's talk about IGF. You see, IGF stands again for insulin-like growth factor, and what that means is it's very, very structurally similar to insulin.

If you've watched my other videos, you know that insulin is the absorptive hormone. It's the hormone that turns your body into absorptive mode, meaning it's easier to store carbohydrates and it's easier to store fat and, ultimately, even easier to store a little bit of muscle, too.

References:
1) Regulation of skeletal muscle growth by the IGF1-Akt/PKB pathway: insights from genetic models. (n.d.). Retrieved from

2) Claims for the anabolic effects of growth hormone: a case of the Emperor's new clothes? (2003, April 1). Retrieved from

3) Butterfield GE , et al. (n.d.). Effect of rhGH and rhIGF-I treatment on protein utilization in elderly women. - PubMed - NCBI. Retrieved from

4) Growth Hormone Therapy for the Elderly: The Fountain of Youth Proves Toxic. (1993, October 13). Retrieved from

5) Role of microRNAs in skeletal muscle hypertrophy. (n.d.). Retrieved from

6) Regulation of skeletal muscle growth by the IGF1-Akt/PKB pathway: insights from genetic models. (n.d.). Retrieved from

7) Fryburg DA , et al. (n.d.). Growth hormone acutely stimulates forearm muscle protein synthesis in normal humans. - PubMed - NCBI. Retrieved from

The Most Effective Way To Gain Muscle (Hypertrophy Explained)

The internet is full of sources on how to build muscle. I have condensed the most important parts of hypertrophy into one video so you can walk out with new gained knowledge and walk into the gym and get the best results for you time training.

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The Scientific Secret of Strength and Muscle Growth

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Muscle Growth [The Scientific Secret of Strength and Muscle Growth]

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The Science of Building Massive Muscles | Satellite Cells and Why They Matter!

What are satellite cells and do they hold the Scientific Secret to Massive Muscles?

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Myofibrillar Hypertrophy:


Energy Systems:


Satellite Cells:


Sarcoplasmic Hypertrophy:


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