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Muscle Hypertrophy Explained (What Makes Muscle Grow)

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Interesting STEM

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946,640 Aufrufe • vor 1 Jahr •via X (Twitter)

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KΞVvor 1 Jahr

Fascinating!

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Remedicvor 1 Jahr

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Only thing they are missing is the role of the CNS in building more muscle. There are signals from these events that involve the brain.

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Strength vs. hypertrophy explained: - Strength = force production; hypertrophy = increase in muscle size, with no direct requirement for added function - Overlap is high for beginners and intermediate trainees, but the two adaptations diverge significantly at advanced levels - Powerlifters vs. bodybuilders: "The powerlifters will be significantly stronger than the bodybuilders on average, and the bodybuilders will have more muscle" - You can get stronger without adding muscle: "If you want to get stronger and you don't want to add muscle for any reason, it is quite easy to get stronger and not add much muscle mass" - Strength has two distinct components: physiology (neuromuscular force production) and mechanics (technique, biomechanics, sequencing, and skill) Andy Galpin, PhD on Andrew D. Huberman, Ph.D.
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Pre-exhaust method This has been done for decades, it's not a new thing. Isolation first Compound second Now the target muscle is the limiting factor into the compound exercise. You use a bit less weight, that's okay. It's a warmup and makes training safer long term You get a great mind muscle connection Muscle fibers respond to tension and grow from fatigue. They don't know what exercises youre doing
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You don't need to lift heavy weights to gain muscle. As long as volume and effort are high, and you train to fatigue, you can build muscle mass (hypertrophy) with lower weights. Dr. Stuart Phillips (Stuart Phillips (he/him)) and colleagues recently showed that low-load (20–25 reps at ~30–40% 1RM) and high-load (8–12 reps at ~70–80% 1RM) resistance exercise led to similar gains in muscle hypertrophy and stimulation of myofibrillar protein synthesis in the upper and lower body over 10 weeks of training. Effort drives adaptations.
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