How to Build Muscle by Jacob Walton https://padlet.com/154713/f2f2janvsnfn Physical Project en-us 2017-01-05 20:06:06 UTC 2017-03-15 10:57:54 UTC hello@padlet.com Supplements 154713 https://padlet.com/154713/f2f2janvsnfn/wish/145594108 Protein Powder-Protein powders are a powder packed with protein and they come in various forms. The three most common types of protein are whey, soy, and casein protein.


Creatine-Creatine is a naturally occurring substance within our muscle cells. 95 percent of the body's creatine supply can be found around their skeletal muscles, the rest is stored throughout the body. Athletes typically prefer creatine when weight training and bodybuilding because of the rapid pace at which muscle mass is built.


 
Glutamine-Glutamine slows muscle-tissue breakdown during workouts which may improve strength and endurance. Those weight training will find that they can lift heavier weights for longer periods and train more often. Pushing the limits of the muscles inspires the body to produce greater lean muscle to compensate. Glutamine also preserves muscle tissue which allows your body to burn additional fat

Caffeine-Caffeine creates a state of mental alertness and readiness. This effect may slightly improve your workout performance and muscle growth, but research into the topic is not conclusive.

]]> 2017-01-05 20:07:20 UTC https://padlet.com/154713/f2f2janvsnfn/wish/145594108 How Much of What do You Need to Eat 154713 https://padlet.com/154713/f2f2janvsnfn/wish/145596487 Calories-In addition to lots protein, you need more calories. Typically, by eating an extra 360 calories of quality food every day, you should be able to gain a pound of muscle a week. This does not mean if you eat 720 extra calories you will gain 2 pounds of muscle however because by eating too many calories, the excess calories will likely be stored as fat.
High sodium intake-Sodium is an essential mineral that is an absolute must for muscle growth. Sodium enhances carbohydrate storage and amino acid absorption while also improving the muscle's responsiveness to insulin thus increasing muscle strength and growth.
Water-65 percent of our body weight is made up of protein and water. If you keep training when dehydrated, your strength and muscle size will decrease. The recomamount of water a person should consume daily is 8 glasses or more.]]> 2017-01-05 20:18:41 UTC https://padlet.com/154713/f2f2janvsnfn/wish/145596487 Protein 154713 https://padlet.com/154713/f2f2janvsnfn/wish/145597363 In order to build muscle, you need lots of protein. According to builtlean.com the recommended amount of protein to consume for muscle growth would be .6 to 1.1 grams per pound of bodyweight. For example, a relatively fit 180lb man should aim to consume between 108 and 198 grams of protein daily for muscle gain. However, someone who is overweight and looking to slim down should consume the amount of protein as their target weight. For example, if a 225lb man wants to reduce his bodyweight to 180lbs through proper training and nutrition, he should consume a base of 180g of protein per day



]]> 2017-01-05 20:23:15 UTC https://padlet.com/154713/f2f2janvsnfn/wish/145597363 How Muscles Grow 154713 https://padlet.com/154713/f2f2janvsnfn/wish/145599213 Muscle Tension-In order to produce muscle growth, you have to apply a load of stress greater than what your body or muscles had previously adapted to. The main way is to lift progressively heavier weights. This additional tension on the muscle helps to cause changes in the chemistry of the muscle, allowing for growth 

Muscle Damage- Feeling sore after a workout means you have localized muscle damage from working out. This muscle damage causes a release of inflammatory molecules and immune system cells which makes you feel sore. This doesn’t mean that you have to feel sore in order for this to happen, but instead that the damage from the workout has to be somewhere in your muscle cells for growth to occur.

Metabolic Stress-Metabolic stress causes cell swelling around the muscle, which helps to contribute to muscle growth without necessarily increasing the size of the muscle cells. This type of growth is one of the ways that people can get the appearance of larger muscles without increases in strength.

Overview-For muscle breakdown and growth to occur you must force your muscles to adapt by creating stress that is different than the previous threshold your body has already adapted to. This is can be done by lifting heavier weights and continually changing your workouts. After the workout is completed, you need rest and providing your body fuel so that your muscles can regenerate and grow.


]]> 2017-01-05 20:32:38 UTC https://padlet.com/154713/f2f2janvsnfn/wish/145599213 Why I Chose It 154713 https://padlet.com/154713/f2f2janvsnfn/wish/145621113 Since I play football, gaining muscle and getting stronger is something that we are pushed to do. I have always been interested on how those guys at the gym can get so big without using steroids. So I thought this would be an interesting topic for me to cover.]]> 2017-01-06 01:54:05 UTC https://padlet.com/154713/f2f2janvsnfn/wish/145621113 Info Bib 154713 https://padlet.com/154713/f2f2janvsnfn/wish/145621349 Bill.geiger.16. "28 Laws Of Lifting For Muscle." Bodybuilding.com. N.p., 05 Nov. 2015. Web. 05 Jan. 2017.
By Alex Stewart. "What Are The Top 5 Supplements For Faster Muscle Gain?" Bodybuilding.com. N.p., 08 Dec. 2016. Web. 05 Jan. 2017.
"How Do Muscles Grow? The Science Of Muscle Growth." BuiltLean. N.p., 04 Nov. 2016. Web. 05 Jan. 2017.
"Top 10 Foods to Gain Muscle Mass." Breaking Muscle. N.p., n.d. Web. 05 Jan. 2017.
]]> 2017-01-06 01:59:53 UTC https://padlet.com/154713/f2f2janvsnfn/wish/145621349 Picture Bib 154713 https://padlet.com/154713/f2f2janvsnfn/wish/145621752 "Caffeine in Foods & Beverages." World of Caffeine. N.p., n.d. Web. 05 Jan. 2017.
"Creatine – All you need to know." The Scrutinizer. N.p., n.d. Web. 05 Jan. 2017.
"Do You Need Warm Up Exercises?" GymLion. N.p., 11 Aug. 2015. Web. 05 Jan. 2017.
Haley, Andy. "You're Probably Screwing Up The Basic Athletic Stance. Learn How to Fix It." STACK. N.p., n.d. Web. 05 Jan. 2017.
Jim.vaglica. "Pressing Charges: 7 Bench-Press Crimes, Solved." Bodybuilding.com. N.p., 18 Dec. 2015. Web. 05 Jan. 2017.
]]> 2017-01-06 02:08:27 UTC https://padlet.com/154713/f2f2janvsnfn/wish/145621752 Weight Lifting 154713 https://padlet.com/154713/f2f2janvsnfn/wish/145622384 Warming up-That helps not just the muscles push more weight but also the tendons and ligaments that have to support that heavier resistance as well. A warm muscle is better capable of lifting max weight and less likely to become injured.


Reps for Muscle-There are different ways to get stronger.If your goal is building muscle, choose a weight at which you reach muscle failure between 8-12 reps. For emphasizing muscle endurance, go with a weight that allows you to do more than 15 reps.


Cheat Reps Can Count Too- When done right, cheat reps can make the target muscle work harder. That's best done by completing 6-8 reps on your own with good form, then adding just enough momentum to pass the sticking point for a few more reps. If you have to cheat right from the very first rep, though, the weight's too heavy.


Proper Form/Athletic Stance- Adopt an athletic stance. Your feet should be about shoulder-width apart, toes pointed slightly outward, knees bent, chest out, shoulders back, with low back slightly arched.This is a natural and strong position and it should be a starting point for you on almost any standing exercise.
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