Muscle Building Techniques

Danish researchers recently compared the anabolic and ergogenic effects of ingesting protein versus carbohydrate supplements before and after weight training.

They recruited young healthy men to participate in a 14-week, double-blind study. Elite athletes, those who engaged in resistance training in the past 6 months, vegetarians, and those who regularly used nutritional supplements (e.g., creatine, protein drinks, ribose) in the past 3 months were excluded. Twenty-two subjects, most of whom were physically active on a recreational basis, entered the study.

Training was performed 3 times a week for the 14 weeks. The weight-training program consisted of 3 to 4 sets of various leg exercises: inclined leg press, knee extension, and hamstring curls. Training was conducted in a periodised fashion, with maximum repetitions ranging between 4 and 15. Training loads were progressively increased throughout the study.

On training days, the subjects received two sachets of either carbohydrate or protein supplements dissolved in 500 milliliters of water - one to be drunk immediately before training and another immediately after the last set of the training session.

Each sachet of protein powder contained 25 grams of protein (mainly whey protein, along with some egg white protein and L-glutamine). Each sachet of carbohydrate powder contained 25 grams of maltodextrin which supplied the same amount of calories as the protein supplement. Both supplements were stored in identical sachets and heavily flavoured with vanilla to mask the identity of the respective supplements.

At the start of the study, no statistical difference between the groups was observed with regard to muscle fibre cross sectional area, vertical jump height, and isokinetic peak torque.

After 14 weeks of resistance training, only the protein group showed muscle fibre hypertrophy of the trained leg muscles. Type I and type II muscle fibre cross sectional area of the vastus lateralis increased by 18% and 26%, respectively, in the protein group, whereas no significant change occurred in the carbohydrate group.

The protein group gained 9% in squat jump height, whereas no significant change occurred in the carbohydrate group. The protein and carbohydrate groups increased in standing jump height by 10% and 7%, respectively.

Isometric and isokinetic eccentric and concentric peak torque at the slow velocities increased 11% to 20%, with no significant difference between the two groups. Peak torque during fast eccentric and fast concentric contractions remained unchanged in both groups.

Source: Andersen LL, Tufekovic G, Zebis MK, Crameri RM, Verlaan G, Kjaer M, Suetta C, Magnusson P, Aagaard P. (2005). The effect of resistance training combined with timed ingestion of protein on muscle fiber size and muscle strength. Metabolism, 54, 151-156

PS: Although well-meaning (but outdated) nutritionists have been recommending carbohydrate-only drinks after exercise, this study shows that protein is a much better option. It’s best to get your protein and carbohydrate immediately after your workout, rather than waiting until you get home

After thorough reading and research on excess of exercise in the gym, we have compiled an article, which has everything that has to be known about Excess of exercise in the gym in a single article.

Many studies at universities, conducted around the world have shown clearly that recuperation from strength training requires far more rest time than previously thought.

We are satisfied with this end product on Excess of exercise in the gym. It was really worth the hard work and effort in writing so much on Excess of exercise in the gym.

The latest studies have indicated that high intensity strength trained muscles need more time than previously thought to recover and become stronger some studies show that muscles are still overcompensating and getting stronger for up to 21 days after the previous workout.

Researchers have found that fitness enthusiasts can reduce the time they spend working out by two-thirds and still achieve the same results. A study involving male weightlifters has suggested it is counter-productive to spend hours exercising.

We have used clear and concise words in this article on Excess of exercise in the gym to avoid any misunderstandings and confusions that can be caused due to difficult words.

Those who exercised less saw significant decrease in body fat. The study focused on 16 students aged 19 to 23, who already worked out regularly. They were split into two groups. Both carried out upper-body training three times a week for eight weeks. One group did one set of eight repetition: the other did three sets of the same exercise.

At the end of the study both groups had improved "significantly" in terms of muscular strength, said researchers from the health and exercise science unit at the University of Glamorgan in Pontypridd, Wales.

Report author Dr Julien Baker said "This study indicates that it is counter-productive to spend hours at the gym, and that a shorter work-out can achieve exactly the same results.

Muscles take between 4-7 days to fully recover from a workout and another 2-3 days for over-compensation to take place. It can also take up to 7-14 days for the neuro muscular system to fully recover from a high intensity strength training session.

I've observed in 20 years working in gyms, the same people continuing to train week in and week out, three to four and even more times a week even though they haven't made progress in months or even years of training.

I have found through experience that any strength training program that has you in the gym three or more times a week will have you plateau within four to five weeks and nothing you do will shift you from this plateau short of cutting back on training which will re-start the gaining processes again.

The only exception to this rule is the beginner whose strength will increase through neurological adaptations for up to three months after starting strength training.

Also perfect technique must be maintained and followed to maximize the training stimulus on the muscle and to minimize the risk of injury during this period. Studies have also concluded that split strength training programs have been shown to be no more beneficial than full body training programs.

The training frequency that you, and everybody else, should use is variable, not fixed.

I repeat not fixed, when you strength train, as a way to develop more muscle the intensity of your workouts has to progress upward. If they remain at the same intensity there is no reason for new muscle to grow.

If you want to train effectively you have to understand the relationship between the increasing intensity of your workouts and the decreasing frequency of those workouts.

The two main components of strength training are the intensity of the exercise and the recovery after the exercise. Infrequent, short, high intensity weight training sessions, followed by the required amount of time to recover and become stronger is what is needed to increase functional muscle size.

Your rest days are just as important as your training days. By giving your muscles more time to recover between strength training sessions you will be on the road to major gains in strength, muscle size and fat loss.

So there you have it, it's not the training volume but the intensity and recuperation that's important when it comes to Gains in Strength and Muscle."

It is with a heavy heart that we have come to the end of this beautiful composition on Excess of exercise in the gym. Please do disburse its beauty to others.