You Have To Tear Muscle To Build It

Okay, we all know that the quickest way to build muscle is to
use progressive weight training.

Progressive means that as soon as you get used to lifting a
certain amount of weight, you add a little more. Over time,
you’ll get stronger because your muscles adapt by getting larger
to handle the added weight.

Our bodies adapt to whatever stress we regularly put it through.
When you lift weights, what you’re doing is actually tearing the
muscle tissue in a healthy way. When you eat the proper
nutrition, mostly protein, they’ll actually repair themselves.
In fact, they get stronger and bigger without lifting more
weight.

As you continue to lift more weight, your muscles will keep
adapting to this increased overload. So they get bigger.

But one thing you may not know, is, lifting weights actually
causes muscle fiber damage. And this microscopic damage needs to
heal properly if you’re going to gain any muscle.

There are type A and type B fibers in your muscles.

Let’s say the higher repetitions might tear the type B so
heavier weights will tear them and bring them back stronger.
Some people are fast switch and some people are slow switch.

Fast switch responds to high reps, mostly between 8-12
repetitions. Slow switch will respond to slower reps between 4
and 6.

Every body has a different buildup. Let’s say, for example, my
bicep is 90% fast switch and 10% slow switch. I would need to do
mainly high repetitions for my bicep.

You, on the other hand, might be 90% slow switch and 10% fast
switch so the approach you would want to take is lower reps.

So, in order to build muscle mass, you first have to tear it
slightly.

The degree of tearing is directly related to how hard and how
long you exercise and what type of exercise you do. Movements in
which muscles forcefully contract while they are lengthening
will cause the most muscle growth.

These are called “eccentric” contractions, and they provide the
resisting action of the muscle such as lowering weights and
performing the downward movements in exercises.

When you get the proper nutrition, your body repairs this muscle
tissue damage and makes it stronger, for the next time you have
to handle this weight.

That’s why you have to first cause slight muscle damage, for new
muscle mass to be built.

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