Resistance
training damages muscle tissue, and protein is required to repair that damage and grow muscles bigger and stronger so they can better deal with such stresses in the future.
After physical stress, such as resistance
training damaged muscle tissue has to be repaired and additional contractile proteins incorporated to optimize and adapt for the future.
Weight
training damages our muscles causing them to grow back bigger and stronger.
Not exact matches
Overtraining is a very real problem and does considerable
damage to
muscles, bodily chemicals, your emotional state, and your ability to
train safely.
Because nutrition and fitness are intertwined — for example, iron forms part of hemoglobin, which carries oxygen to
muscles, and antioxidants such as vitamin C aid in rebuilding
damage after intense
training — these two findings could be related.
Then, weightlifting creates a lot of
muscle damage that increases post-workout metabolism because it takes energy to repair the
muscle fibers you've destroyed while
training, which equals to even more calories burned.
The best example for this is sled
training, which lacks a lengthening, eccentric
muscle motion that's mainly responsible for tissue
damage, thereby resulting with lower creatine kinase (the key marker of
muscle damage) levels than traditional weight
training.
It doesn't matter how many sets you do if you don't keep the
training intense enough to cause significant
muscle damage, thus stimulate growth.
Take it from the chest guru himself: Arnold would focus all of his attention to figuratively «become» the
muscle he wanted to target so that he could maximize the
muscle damage caused and get bigger gains than he would by just mindlessly going through the motion, and he especially stressed the importance of this method in terms of chest
training.
Metabolic stress is one of the three mechanisms of hypertrophy, together with mechanical tension and
muscle damage, so you definitely want it as a factor in your
training plan.
You need to execute the exercise with proper form in order to target the
muscle you are
training and keep it enough time under tension to induce the
damage at a cellular level, that is actually the starting point in the
muscle growth process.
If you're working on some endurance
training, the energy that your
muscles store will become depleted and your
muscles will sustain some
damage in the short run.
For athletes who are consistently repairing exercise - induced
muscle damage, the requirements increase (this is across all sports, not just strength
training).
Stretching during weight
training is not as simple as that, and if done improperly it can inflict
damage to the targeted
muscle group.
It helps you repair the
damaged muscle tissue and recover properly from
training.
Heavy negative rep
training will not only cause bigger
damage to the
muscle fibers, it will also try to recruit fast - twitch fibers as much as it can.
When the wall of the
muscle cell, known as «sarcolemma» gets
damaged from tension induced by
training, several growth factors are created and released inside the
muscle cells.
Additionally, Vega provides me with much - needed protein, which is essential to repairing
muscle damage done in
training, but is not easy for me to procure through my mostly - vegan diet.
Vitamin C may help to reduce
muscle damage and
muscle soreness.While
muscle damage is in some ways necessary for the building and repair of
muscle tissue, too much
muscle damage (particularly that experienced by brand new lifters) can prevent you from
training (1).
This is one of the key reasons to have protein before you
train, as reducing the
damage to the
muscles can improve recovery time and cause better adaptations to
training over the long - term.
This is why it is essential that you rest properly after a workout which will also help with improved absorption of the supplement in your body, which in turn will help repair the
muscle damage caused by the
training.
If you want to maximize their effectiveness, you should take the following into consideration: BCAAs will give you the most bang for your buck, pre, intra, and post-workout when the body needs the amino acids as an energy source while
training and to repair the
damaged muscle tissue after
training.
This type of
training causes
damage to the
muscle fibers, instead of inducing cell fatigue.
In case of undersupply of important nutrients the body will break down
muscle tissue to use the its components to repair tissue
damaged during
training.
3) When
training anaerobically, your entire system gets a boost, in order to repair
damaged muscle and fuel those anaerobic
muscle fibers.
Because the intensity is lower strength endurance
training workouts aren't that taxing for the nervous system as maximum strength
training workouts or power
training workouts, neither do they result in the same
muscle damage as hypertrophy
training sessions.
Too much intensity or higher volume
training can cause undue, excessive
muscle fatigue because we go outside overreaching, into that zone where
muscles are
damaged.
Some experts believe the benefit of post-workout from a resistance
training session is greater than the ones from a cardio session as weight
training causes
damage to
muscle tissues that requires repairing afterwards.
Because repairing the
muscle damaged caused by the weight
training requires energy, it continues to expend energy at a higher rate for hours and hours.
Training for
muscle mass is the exception as it's more important to
train to failure to cause maximal
muscle damage.
That's why the work that your body does to repair the stress and
damage caused by
training is just as important as the work you do in the gym to stress and
damage your
muscles.
Branched - chain amino acid (BCAA) supplementation has been shown to increase protein synthesis and decrease
muscle protein breakdown, however, the effects of BCAAs on recovery from
damaging resistance
training are unclear.
BCAA administered before and following
damaging resistance exercise reduces indices of
muscle damage and accelerates recovery in resistance -
trained males.
Many athletes drink protein shakes after their strength
training workouts because protein helps repair
damaged tissue and
muscle fibers to create strong, lean
muscle.
Post-workout foods are used to replace what has been lost during
training and to deliver nutrients to
damaged muscle fibers.
Those omega - 3s are especially relevant for athletes since they «help control inflammation — a byproduct of
training that can induce
muscle damage,» Tara said.
Serum CK rose 329 % in the placebo - supplemented participants 48 hours after initiating
training while the increase in BetaTOR - supplemented participants was only 104 % indicating much less
muscle damage with BetaTOR.
BetaTOR has been proven to blunt
muscle damage to help recovery when beginning your
training.
BetaTOR again blunted the rise in serum CK and
muscle damage seen with this change in intensity of
training (Wilson et al., 2014).
Supplementing with BetaTOR during an intense
training program has been proven to blunt
muscle damage and aid in
muscle recovery!
When doing negative
training, because of the way it
damages muscle tissue, it's a good idea to increase your intake of Vitamin C to help reduce
muscle soreness and rebuild
damaged muscles (take 500 mg before and 500 mg after your workout).
The authors concluded that these studies demonstrated the HMB was effective in preventing
muscle damage after exercise in both
trained and untrained individuals, as well as in preventing
muscle loss during chronic disease.
Based upon this comprehensive review of HMB literature, the primary position statements were that HMB enhances
muscle recovery by attenuating
muscle damage; HMB increases
muscle hypertrophy, strength, and power in
trained and untrained populations when the appropriate exercise protocol is applied; HMB efficacy is manifested in young and old; and HMB is safe to consume.
Cardio exercises are not resistance type of
training and they do not do
muscle damage (don't stimulate,
train muscles) or at least have very limited potential in that respect.
Easy aerobic
training stimulates blood circulation, which can assist with removal of inflammation and increase your tissue healing response.The intensity in this zone is enough to increase blood circulation and trigger a growth hormone response, but not intense enough to cause any
muscle damage, and very little energy and fluid depletion.
3) Ingesting CHO alone or in combination with PRO during resistance exercise increases
muscle glycogen, offsets
muscle damage, and facilitates greater
training adaptations after either acute or prolonged periods of supplementation with resistance
training.
In the previous chapter, I alluded to it as too much time in heart rate Zone 3 — just hard enough to deplete energy stores and
damage muscles, but not quite hard enough to elicit any significant
training response.
Hard exercise of any sort creates free radicals that cause some
damage (called «oxidation») to your
muscles, cells and organs, and as your body repairs this
damage, you experience biochemical adaptations that make you more resistant to future oxidative
damage from high volume or high intensity
training.
This would then explain why eccentric
training tends to produce greater gains in strength overall, because eccentric
training typically involves greater absolute loads (as well as more
muscle damage).
To keep
muscles in good condition we need to work them, and the high - intensity interval
training method offered by Tabata does just this and helps the body develop
muscle tissue rather than
damage it.