building muscle

So, You Wanna Get SWOLE?

Wednesday, March 10, 2010

So, You Wanna Get SWOLE?

Building Muscle the Way God Intended


Misconceptions


Misconceptions

• Fat will never “turn into” muscle


Misconceptions

• Fat will never “turn into” muscle• Everyone’s body is basically the same


Misconceptions

• Fat will never “turn into” muscle• Everyone’s body is basically the same• Muscle building is dependent on genetics alone


Misconceptions

• Fat will never “turn into” muscle• Everyone’s body is basically the same• Muscle building is dependent on genetics alone• You have to take supplements to get big


Misconceptions

• Fat will never “turn into” muscle• Everyone’s body is basically the same• Muscle building is dependent on genetics alone• You have to take supplements to get big• Muscle building is for boys


Misconceptions

• Fat will never “turn into” muscle• Everyone’s body is basically the same• Muscle building is dependent on genetics alone• You have to take supplements to get big• Muscle building is for boys• Aerobic exercise burns more calories than lifting


Muscle


Muscle

• Specialized contractile tissue connected to bones


Muscle

• Specialized contractile tissue connected to bones• Major consumers of energy in the body


Muscle

• Specialized contractile tissue connected to bones• Major consumers of energy in the body• Primarily responsible for movement


Muscle

• Specialized contractile tissue connected to bones• Major consumers of energy in the body• Primarily responsible for movement• Contain cellular protein fibers


Muscle

• Specialized contractile tissue connected to bones• Major consumers of energy in the body• Primarily responsible for movement• Contain cellular protein fibers• Size depends on the volume of muscle cells (hypertrophy) and the number of muscle fibers (hyperplasia)


Protein


Protein

• Globular structure composed of amino acids


Protein

• Globular structure composed of amino acids• Many are enzymes that catalyze metabolic processes within the cell


Protein

• Globular structure composed of amino acids• Many are enzymes that catalyze metabolic processes within the cell• Some have structural or mechanical functions


Protein

• Globular structure composed of amino acids• Many are enzymes that catalyze metabolic processes within the cell• Some have structural or mechanical functions• Made through the process of protein synthesis


Muscle Nutrition


Muscle Nutrition

• Drink plenty of water


Muscle Nutrition

• Drink plenty of water• Maintain adequate sodium levels


Muscle Nutrition

• Drink plenty of water• Maintain adequate sodium levels• Maintain high levels of carbohydrate and protein


Muscle Nutrition

• Drink plenty of water• Maintain adequate sodium levels• Maintain high levels of carbohydrate and protein• Creatine


Muscle Nutrition

• Drink plenty of water• Maintain adequate sodium levels• Maintain high levels of carbohydrate and protein• Creatine• Glutamine


Muscle Nutrition

• Drink plenty of water• Maintain adequate sodium levels• Maintain high levels of carbohydrate and protein• Creatine• Glutamine• Rest


Work it Out


Work it Out

• Resistance training leads to trauma in muscle fibers


Work it Out

• Resistance training leads to trauma in muscle fibers• Trauma causes satellite cells to signal muscle repair and growth


Work it Out

• Resistance training leads to trauma in muscle fibers• Trauma causes satellite cells to signal muscle repair and growth• Growth factors and hormones are released that promote protein synthesis


Work it Out

• Resistance training leads to trauma in muscle fibers• Trauma causes satellite cells to signal muscle repair and growth• Growth factors and hormones are released that promote protein synthesis• Muscle growth occurs when rate of protein synthesis is greater than the rate of protein breakdown


Roids


Roids

•Thinking about cheating?


Roids

•Thinking about cheating? •Anabolic steroids increase ability to build muscle by increasing amount of protein synthesis


Roids

•Thinking about cheating? •Anabolic steroids increase ability to build muscle by increasing amount of protein synthesis*Long term side effects: increased cholesterol levels, acne, high blood pressure, changes in heart structure


Roids

•Thinking about cheating? •Anabolic steroids increase ability to build muscle by increasing amount of protein synthesis*Long term side effects: increased cholesterol levels, acne, high blood pressure, changes in heart structure*Overuse can be addictive and life threatening


Sources


Sources• Harvard School of Public Health [Internet] 2009. Boston, Ma. Available from: http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein-full-story/index.html


http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein-full-story/index.html




Sources• Harvard School of Public Health [Internet] 2009. Boston, Ma. Available from: http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein-full-story/index.html• What Makes Muscles Grow? [Internet] 2006-2009. Available from: http://gomuscles.net/what-makes-muscles-grow/






http://gomuscles.net/what-makes-muscles-grow/




Sources• Harvard School of Public Health [Internet] 2009. Boston, Ma. Available from: http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein-full-story/index.html• What Makes Muscles Grow? [Internet] 2006-2009. Available from: http://gomuscles.net/what-makes-muscles-grow/• How Do Muscles Grow? [Internet] The University of New Mexico. Available from: http://www.unm.edu/~lkravitz/Article%20folder/musclesgrowLK.html










http://www.unm.edu/~lkravitz/Article%2520folder/musclesgrowLK.html




Sources• Harvard School of Public Health [Internet] 2009. Boston, Ma. Available from: http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein-full-story/index.html• What Makes Muscles Grow? [Internet] 2006-2009. Available from: http://gomuscles.net/what-makes-muscles-grow/• How Do Muscles Grow? [Internet] The University of New Mexico. Available from: http://www.unm.edu/~lkravitz/Article%20folder/musclesgrowLK.html• Make Muscles Your Grow [Internet] Bodybuilding.com. Meridian, Id. Available from: http://www.bodybuilding.com/fun/vm15.htm














http://www.bodybuilding.com/fun/vm15.htm




Sources• Harvard School of Public Health [Internet] 2009. Boston, Ma. Available from: http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein-full-story/index.html• What Makes Muscles Grow? [Internet] 2006-2009. Available from: http://gomuscles.net/what-makes-muscles-grow/• How Do Muscles Grow? [Internet] The University of New Mexico. Available from: http://www.unm.edu/~lkravitz/Article%20folder/musclesgrowLK.html• Make Muscles Your Grow [Internet] Bodybuilding.com. Meridian, Id. Available from: http://www.bodybuilding.com/fun/vm15.htm• Wikipedia: Protein [Internet] July 20, 2009. Available from: http://en.wikipedia.org/wiki/Protein


















http://en.wikipedia.org/wiki/Protein



Image Sources:





















Image Sources:• Bicep available from: http://bicepimplant.com/images/bicep.jpg




















http://bicepimplant.com/images/bicep.jpg



Image Sources:• Bicep available from: http://bicepimplant.com/images/bicep.jpg• Muscle fiber available from: http://upload.wikimedia.org/wikipedia/commons/c/c0/Skeletal_muscle.jpg






















http://upload.wikimedia.org/wikipedia/commons/c/c0/Skeletal_muscle.jpg





Image Sources:• Bicep available from: http://bicepimplant.com/images/bicep.jpg• Muscle fiber available from: http://upload.wikimedia.org/wikipedia/commons/c/c0/Skeletal_muscle.jpg• Amino Acid available from: http://iweb.langara.bc.ca/biology/mario/Assets/aminoAcidStruc.jpg


























http://iweb.langara.bc.ca/biology/mario/Assets/aminoAcidStruc.jpg



Image Sources:• Bicep available from: http://bicepimplant.com/images/bicep.jpg• Muscle fiber available from: http://upload.wikimedia.org/wikipedia/commons/c/c0/Skeletal_muscle.jpg• Amino Acid available from: http://iweb.langara.bc.ca/biology/mario/Assets/aminoAcidStruc.jpg• R Groups available from: http://www.aquaculture.ugent.be/coursmat/online%20courses/ATA/img/AA5.jpg




























http://www.aquaculture.ugent.be/coursmat/online%2520courses/ATA/img/AA5.jpg





Image Sources:• Bicep available from: http://bicepimplant.com/images/bicep.jpg• Muscle fiber available from: http://upload.wikimedia.org/wikipedia/commons/c/c0/Skeletal_muscle.jpg• Amino Acid available from: http://iweb.langara.bc.ca/biology/mario/Assets/aminoAcidStruc.jpg• R Groups available from: http://www.aquaculture.ugent.be/coursmat/online%20courses/ATA/img/AA5.jpg• Water available from: http://supplementalscience.files.wordpress.com/2007/04/glass-of-water.jpg
































http://supplementalscience.files.wordpress.com/2007/04/glass-of-water.jpg



Image Sources:• Bicep available from: http://bicepimplant.com/images/bicep.jpg• Muscle fiber available from: http://upload.wikimedia.org/wikipedia/commons/c/c0/Skeletal_muscle.jpg• Amino Acid available from: http://iweb.langara.bc.ca/biology/mario/Assets/aminoAcidStruc.jpg• R Groups available from: http://www.aquaculture.ugent.be/coursmat/online%20courses/ATA/img/AA5.jpg• Water available from: http://supplementalscience.files.wordpress.com/2007/04/glass-of-water.jpg• Gerbil available from: http://www.lifeinthefastlane.ca/wp-content/uploads/2007/04/lifting-weights-mouse.jpg


































http://www.lifeinthefastlane.ca/wp-content/uploads/2007/04/lifting-weights-mouse.jpg





Image Sources:• Bicep available from: http://bicepimplant.com/images/bicep.jpg• Muscle fiber available from: http://upload.wikimedia.org/wikipedia/commons/c/c0/Skeletal_muscle.jpg• Amino Acid available from: http://iweb.langara.bc.ca/biology/mario/Assets/aminoAcidStruc.jpg• R Groups available from: http://www.aquaculture.ugent.be/coursmat/online%20courses/ATA/img/AA5.jpg• Water available from: http://supplementalscience.files.wordpress.com/2007/04/glass-of-water.jpg• Gerbil available from: http://www.lifeinthefastlane.ca/wp-content/uploads/2007/04/lifting-weights-mouse.jpg• Greg Valentino from: http://thelongestlistofthelongeststuffatthelongestdomainnameatlonglast.com/images3/biceps.jpg






































http://thelongestlistofthelongeststuffatthelongestdomainnameatlonglast.com/images3/biceps.jpg




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