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When it comes to how to grow muscle, you need to continuously challenge them with more than they’re used to. In other words: you need progressive overload. As simple as this sounds, most people’s training don’t accomplish progressive overload. Sure they’ll get a good pump and sweat out of their workouts but they aren’t actually doing much to signal their muscles to grow overtime. To understand the importance of progressive overload for hypertrophy, you should first know how muscles grow. So let’s say we just finished a workout. Immediately after, our muscles don’t actually get stronger. In fact, it’s not until after a few days of proper recovery that they adapt to the damage we put them through. Meaning? For consistent gains overtime, your workouts need to be designed such that they literally force your muscles to grow every single session. So, today, we’ll cover the 5 types of progressive overload you must know. Increasing the amount of weight lifted is the progressive overload method most people rely on. To apply it, it’s quite straightforward. Let’s say you can currently bench press 100lbs for 8 reps. Next week, you might try to increase the load and do 110lbs for 8 reps. That said, if you take our previous example of bench pressing 100lbs in week 1 and adding 10lbs of weight every week, at the end of the year theoretically you should be benching 620lbs. That’s impossible. This is where our next point comes in handy. When applied properly, adding more reps is another great way to incorporate progressive overload into your training to force your muscles to grow. As long as you’re continuing to push hard, you can keep the same weight and increase all the way up to 30 reps and still get the same growth compared to adding more weight. This is helpful if you only have limited equipment or a nagging injury and can’t increase the weight on your lifts. However for those who do have access to more weights, consider double progression. However, again this often only works for so long. What happens when you get stuck unable to add more weight or do more reps? The next method of progressive overload to stimulate hypertrophy has to do with how many sets you perform. However, while ee know doing at least 10 sets per muscle-group per week nearly doubles the amount of gains you would get from doing 5 sets per muscle group per week, there comes a point of diminishing returns when you get into the 20-30 set zone. A good rule of thumb is to increase volume no more than 10-20% per week. Then, once you get to the 20-30 set zone or just begin to feel quite fatigued, you can cycle back to the original program you started with. The next two types of progressive overload are ways you can continue forcing your muscles to grow while lifting the same weight and doing the same number of reps and sets every week. First: if we slow down our reps, we can increase the amount of time that tension is placed on the muscle to stimulate more growth. This is especially effective for exercises involving smaller, weaker muscle groups like lateral raises where adding just a little bit of weight disproportionately often increases the difficulty, or bodyweight exercises like push-ups and pull-ups where adding weight may not even be an option. However, you want to avoid going too slow as that can provide the opposite effect and start to hinder muscle growth rather than boost it. Note: it seems that we can slow down our reps up to about 6 seconds total. Oftentimes when people think they are challenging their muscles more by adding more weight to their lifts, they really just end up compromising their form in the process. Instead, realize that when it comes to how to grow muscle, if you do the same workout you did the week before, but you performed your exercises with better control, less momentum, and more activation of your target muscles, that is progression. Better form involves relying more on the target muscles and will result in growth even if all other variables remain the same. Now as for which of these 5 methods is best and will provide the most growth, the truth is, it depends. It depends on your level of experience, your equipment availability, and if there’s a certain type of plateau you’re stuck in. The best way to find out is to experiment with them and see what works best for you. But if you’re looking for a step by step program that takes care of all the guesswork for you and ensures that week by week you’re challenging your body in the right way to consistently build muscle and lose fat, just take our analysis quiz to find out which of our programs is best for you and your body below: 🤍 Subscribe to my channel here: 🤍
We're kicking off our exploration of muscles with a look at the complex and important relationship between actin and myosin. Your smooth, cardiac, and skeletal muscles create movement by contracting and releasing in a process called the sliding filament model. Your skeletal muscles are constructed like a rope made of bundles of protein fibers, and the smallest strands are your actin and myosin myofilaments. It's their use of calcium and ATP that causes the binding and unbinding that makes sarcomeres contract and relax. Pssst... we made flashcards to help you review the content in this episode! Find them on the free Crash Course App! Download it here for Apple Devices: 🤍 Download it here for Android Devices: 🤍 Chapters: Introduction: Muscle Love 00:00 Smooth, Cardiac, and Skeletal Muscle Tissues 1:18 Structure of Skeletal Muscles 2:40 Protein Rules 3:25 Sarcomeres Are Made of Myofilaments: Actin & Myosin 3:54 Sliding Filament Model of Muscle Contraction 4:38 Review 9:17 Credits 9:57 * Thanks to the following Patrons for their generous monthly contributions that help keep Crash Course free for everyone forever: Mark Brouwer, Jan Schmid, Steve Marshall, Anna-Ester Volozh, Sandra Aft, Brad Wardell, Christian Ludvigsen, Robert Kunz, Jason, A Saslow, Jacob Ash, Jeffrey Thompson, Jessica Simmons, James Craver, Simun Niclasen, SR Foxley, Roger C. Rocha, Nevin, Spoljaric, Eric Knight, Elliot Beter, Jessica Wode, David Rybka, Beth Larter, Damian Shaw, Randy Goldberg MD, Cynthia Krohn, Allison DeVoe, Brinae Lois Gaudet, Sara Bovi, Stephen DeCubellis, Travis Bell Crash Course is on Patreon! You can support us directly by signing up at 🤍 Want to find Crash Course elsewhere on the internet? Facebook - 🤍 Twitter - 🤍 Instagram - 🤍 CC Kids: 🤍
(USMLE topics) Molecular basis of the sliding filament theory (skeletal muscle contraction) - the cross bridge cycle. Purchase a license to download a non-watermarked copy of this video here: 🤍 Voice by: Sue Stern ©Alila Medical Media. All rights reserved. Support us on Patreon and get FREE downloads and other great rewards: patreon.com/AlilaMedicalMedia Muscle contraction is at the basis of all skeletal movements. Skeletal muscles are composed of muscles fibers which in turn are made of repetitive functional units called sarcomeres. Each sarcomere contains many parallel, overlapping thin (actin) and thick (myosin) filaments. The muscle contracts when these filaments slide past each other, resulting in a shortening of the sarcomere and thus the muscle. This is known as the sliding filament theory. Cross-bridge cycling forms the molecular basis for this sliding movement. - Muscle contraction is initiated when muscle fibers are stimulated by a nerve impulse and calcium ions are released. - To trigger muscular contraction, the troponin units on the actin myofilaments are bound by calcium ions. The binding displaces tropomyosin along the myofilaments, which in turn (and) exposes the myosin binding sites. - At this stage, the head of each myosin unit is bound to an ADP and a phosphate molecule remaining from the previous muscular contraction. - Now, the myosin heads release these phosphates and bind to the actin myofilaments via the newly exposed myosin binding sites. - In this way, the actin and myosin myofilaments are cross-linked. - The two myofilaments glide past one another, propelled by a head-first movement of the myosin units powered by the chemical energy stored in their heads. As the units move, they release the ADP molecules bound to their heads. - The gliding motion is halted when ATP molecules bind to the myosin heads, thus severing the bonds between myosin and actin. - The ATP molecules bound to myosin are now decomposed into ADP and phosphate, with the energy released by this reaction stored in the myosin heads, ready to be used in the next cycle of movement. - Having been unbound from actin, the myosin heads resume their starting positions along the actin myofilament, and can now begin a new sequence of actin binding. - Thus, the presence of further calcium ions will trigger a new contraction cycle
Progressive Muscle Relaxation is a deep relaxation technique that can be performed in many different settings. Practicing progressive muscle relaxtion several times per week has been shown to improve stress, anxiety, sleep, and pain. Follow along as Drs. Neda Gould and Dana DiRenzo demonstrate.
You might be able to gain muscle faster (almost twice as fast!) as you are right now - and still remain “natty”. How? With what I like to call “stretch-focused training”. A training technique that has seemed to crack the code to what it takes to build muscle fast naturally. I’ve even started experimenting with it, and honestly, it seems like it’s working. Don’t just take my word for it, though. I’ve assembled my elite crew of researchers to dive into the science, separate the truth from the fad, and figure out the best way to use this training to build muscle faster. If you want to learn how to maximise your gains, keep reading. Click below to join our brand new 2.0 training and nutrition programs: 🤍 Click below to subscribe for more videos: 🤍 Before moving into the practical of how to build muscle faster, let’s explain the concept behind “stretch-focused training”. Whenever you lift weights, your muscles contract to lift the weight up and then stretch in order to lower the weight back down. The muscles can sense the stretch in the contractile units and, in response, kickstart a complex process that tells the body to build more muscle. This is what researchers now term "stretch-mediated hypertrophy". But is there evidence that it can help you gain muscle fast? Yes, and here are 4 studies I want to look at. First study: participants who performed only bottom half of the curl experienced 2.6x more biceps growth than those who only performed the top half of the curl. Second study: the group who only performed the bottom half of the leg extension saw better growth than those who did the top or the full range of motion! Further proof of the stretch-mediated hypertrophy (third study): participants who did the overhead cable extensions experienced about 1.5x more growth than those who did cable pushdowns. Fourth study: those who did seated hamstring curls saw better growth than those who did lying hamstring curls. How do you go about applying all this to potentially build muscle faster? I have 3 training tips for you. The first tip applies to all your exercises. We know how important the bottom position of an exercise seems to be for growth, so don't cut it short. Also, make sure you’re actually controlling the weight down to the bottom position, and then when you get there, don’t cheat or bounce out of it using momentum. The next tip when it comes to how to maximize your gains has to do with your exercise selection. Note: you don’t need a bunch of special exercises that will provide more “stretch-mediated hypertrophy”. You’re already doing them. The tried and true exercises like bench press, curls, and squats all put your muscles in a deep stretch position given that you perform them with a full range of motion. However, there are some muscles that can potentially benefit from being stretched to a greater degree. These are what’s known as “bi-articulate” muscles. So for these muscles, you’ll want to make sure you’re doing an exercise that puts them into that position of “extra stretch”. But until more muscle groups and exercises come up in future research, here’s the 4 muscles and exercises I’d be comfortable recommending you incorporate. The first two are the hamstrings and triceps. Using exercises like seated leg curls and any sort of triceps overhead extensions can provide a greater stretch and help you build muscle fast naturally. The biceps is another muscle I’d add to this list. One of its heads, the long head, can be positioned into an even greater stretch by performing a slight incline curl or a behind the body cable curl. Although there isn’t direct evidence on this yet, it does seem likely to provide a benefit. Lastly, the glutes. While there’s no direct evidence yet, romanian deadlifts, squats, and split squats will likely be your best bet since they challenge your glutes in that all important stretched position. Last but not least, we have more of an advanced tactic that I like to call “lengthened partials”. Before I share the technique though, just realize you don’t want to use this on big exercises like squats, deadlifts, and overhead press and you also don’t want to do this very often since it can be quite fatiguing. But every now and then, such as during your very last set for a “safe” exercise such as a dumbbell press, flyes, leg extensions, triceps extension, and biceps curl, try this out. After you reach the point where you can’t do anymore full range of motion reps, continue your set by performing half reps at the bottom position to stress your muscle in that stretched position until you reach failure.
In this episode I describe how our brain and nervous system control muscle tissue and how to leverage that for muscle maintenance, growth (hypertrophy) and recovery. I explain muscle metabolism and muscle fiber recruitment. I detail protocols for increasing muscular growth and for neuro-muscular recovery. I explain the effects of deliberate cold, anti-inflammatory agents, and anti-histamines on training progress. I describe science-supported protocols using certain weight load ranges, total sets per week, training intensity, frequency, and in-between set activities if one's goal is to increase muscle growth, strength or endurance. I review three foundational compounds and nutrients and three optimization compounds and nutrients that have been shown to improve neuro-muscular performance. Finally, I explain how to leverage exercise and weight training to enhance cognitive function. #HubermanLab #MuscleGrowth #Exercise Thank you to our sponsors InsideTracker - 🤍 Headspace - 🤍 Supplements from Thorne: 🤍 Social & Website Instagram: 🤍 Twitter: 🤍 Facebook: 🤍 TikTok: 🤍 LinkedIn: 🤍 Website: 🤍 Newsletter: 🤍 Timestamps: 00:00:00 Introduction 00:10:58 Protocol For Fat Loss: (Zero-Cost) PDF Available At: thecoldplunge.com 00:12:45 Muscle Is A Slave To the Nervous System 00:16:22 Why We Have A Brain 00:17:38 Flexors, Extensors, & Mutual Inhibition 00:20:00 How Muscles Move, Making & Using Muscle Energy: Making ATP 00:23:29 The “Burn” Is Not Lactic Acid. Lactate: A Buffer (Prevents Acidity), Fuel, & Hormone 00:26:11 Feeling the Burn For 10% of Workouts Is Good For Brain, Heart, Liver 00:27:30 Leveraging Lactate To Enhance Brain Function 00:29:40 Breathing Properly Through “The Burn”— For Sake of Performance & Brain Function 00:30:47 Neurogenesis (New Neurons) & Exercise: Not Much, In Humans… Which Is Good. 00:33:39 How To Contract Muscles, Make Them Bigger and/or Stronger: Henneman’s Principle 00:36:58 A Large Range of Weight (30-80% of One Repetition Maximum) Can Be Used 00:38:58 What Makes Muscles To Grow? Stress, Tension, & Damage; Myosin Balloons 00:45:22 Figuring Out Which of Your Muscles Will Grow & Get Stronger Easily (Or Not) 00:48:11 Getting Stronger Versus Muscle Growth: Distributed Versus Local Effort 00:50:47 How Much Resistance Should (Most) People Use? (30-80% Range) & Specific Goal 00:54:25 How Many Sets Per Week To Maintain Or To Grow Muscle & Get Stronger 00:56:43 10% Of Resistance Training Should Be To “Failure”, the Rest Should End “Near” Failure 00:58:23 Number of Sets: Inversely Related To the Ability to Generate High Force Contractions 01:00:09 How Long Should Weight Training Sessions Last 01:01:35 Training Duration & Volume 01:03:51 Range of Motion & Speed of Movement; The Key Role of (Upper Motor) Neurons 01:08:10 Customizing Training; 1-6 Month Experiments; Key Elements Summarized 01:09:28 Focal Contractions Between Sets To Enhance Hypertrophy, Not Performance 01:11:26 The Optimal Resistance Training Protocol To Optimize Testosterone Release 01:16:00 How Quickly To Complete Repetitions; Interset Rest Times & Activities; Pre-Exhaustion 01:20:43 Tools To Determine If You Have Recovered From Previous Training: Local & Systemic 01:26:33 Carbon Dioxide Tolerance Test For Assessing Recovery 01:32:43 The Way To End Every Training Session. How To Breath Between Sets For Performance 01:34:46 How & When To Use Cold Exposure To Enhance Recovery; When To Avoid Cold 01:36:37 Antihistamines & Anti-Inflammatory Drugs: Can Be Problematic/Prevent Progress 01:38:42 Foundational Supplements For Recovery: EPA, Vitamin D3, Magnesium Malate 01:41:08 Ensuring Proper Nerve-Muscle Firing: Sodium, Potassium, Magnesium 01:45:00 Creatine: Good? How Much? Cognitive Effects. Hormonal Considerations: DHT 01:50:12 Beta-Alanine, Beet Juice; Note About Arginine & Citrulline & Cold Sores 01:52:00 Nutrition: Protein Density: Leucine Thresholds; Meal Frequency 01:55:54 Why Hard Workouts Can Make It Hard To Think/Do Mental Work 01:57:25 Leveraging Weight Training & Rest Days To Optimize Cognitive Work 01:58:58 What Time Of Day Is Best To Resistance Train? 01:59:40 More Information Resources, Subscribing (Zero-Cost) To Support Disclaimer: 🤍 Title Card Photo Credit: Mike Blabac - 🤍
Join the Amoeba Sisters a they explore different muscle tissues and then focus on the sliding filament theory in skeletal muscle! This video also briefly talks about muscle naming, some vocabulary (such as agonists and antagonists) before focusing on the sliding filament model. Video also mentions general roles of tropomyosin and troponin. - Table of Contents: 00:00 Intro 0:39 Muscle Tissue Types 1:58 Muscle Characteristics 2:33 Skeletal Muscle Naming and Arrangement 3:26 Actin Myosin and Sarcomere 4:32 Sliding Filament Model 6:55 Tropomyosin an Troponin - Factual References: Betts, J. Gordon, et al. “10.3 Muscle Fiber Contraction and Relaxation - Anatomy and Physiology 2e | OpenStax.” Openstax.org, 20 Apr. 2022, openstax.org/books/anatomy-and-physiology-2e/pages/10-3-muscle-fiber-contraction-and-relaxation. Urry, Lisa A, et al. Campbell Biology. 11th ed., New York, Ny, Pearson Education, Inc, 2017. - Further Reading Recommendations: What about I and A bands? What actually initiates the power stroke? How does calcium get released and from where? Remember, there is a lot more detail! We recommend this page from Openstax to learn more: 🤍 - The Amoeba Sisters videos demystify science with humor and relevance. The videos center on Pinky's certification and experience in teaching biology at the high school level. Amoeba Sisters videos only cover concepts that Pinky is certified to teach, and they focus on her specialty: secondary life science. Learn more about our videos here: 🤍 Support Us? 🤍 Our Resources and Handouts: 🤍 Biology Video Playlist: 🤍 GIFs: 🤍 Comics: 🤍 Unlectured Series: 🤍 Connect with us! Website: 🤍 Twitter: 🤍 Facebook: 🤍 Tumblr: 🤍 Pinterest: 🤍 Webtoon: 🤍 Instagram: 🤍 TikTok: 🤍 Visit our Redbubble store at 🤍 TIPS FOR VIEWING EDU YOUTUBE VIDEOS: Want to learn tips for viewing edu YouTube videos including changing the speed, language, viewing the transcript, etc? 🤍 MUSIC: Our intro music designed and performed by Jeremiah Cheshire. End music in this video is listed free to use/no attribution required from the YouTube audio library. COMMUNITY: We take pride in our AWESOME community, and we welcome feedback and discussion. However, please remember that this is an education channel. See YouTube's community guidelines and how YouTube handles comments that are reported by the community. We also reserve the right to remove comments. TRANSLATIONS: Spanish Subtitles Translated by Jeremy García Hindi Subtitles: Translated by Alisha Aggarwal We gladly accept subtitle translations from our community. Learn more here: 🤍 We want to thank our amazing community for the generosity of their time in continuing to create translated subtitles. We also have videos dubbed in Spanish and Portuguese using an artificial voice via 🤍 to increase accessibility. See our Amoeba Sisters en Español channel 🤍 and Amoeba Sisters em Português 🤍
Official Ninja Nerd Website: 🤍 Ninja Nerds! In this lecture Professor Zach Murphy will be teaching you about the structure and function of muscles. We will also be discussing the different layers of muscles including the periosteum, epimysium, perimysium, and endomysium. We hope you enjoy this lecture and be sure to support us below! Join this channel to get access to perks: 🤍 APPAREL | We are switching merchandise suppliers. DONATE PATREON | 🤍 PAYPAL | 🤍 SOCIAL MEDIA FACEBOOK | 🤍 INSTAGRAM | 🤍 TWITTER | 🤍 🤍NinjaNerdSci DISCORD | 🤍 #ninjanerd #MuscleStructure #Musculoskeletal
Join us for a moment of pause with our Progressive Muscle Relaxation practice. Carry this throughout your day and week as a tool to help with relaxation.
The skeletal muscle system is ready to contract, It’s there when you need to fight and also to react, You have around 640, but there’s no need to fear, We’ll cover all the main ones – from your front to your rear! There’s the trapezius muscle, from your neck down your back, This muscle has three portions, so let us discuss that! Superior, middle, inferior – that is what they’re called! And around your shoulders, is where they are sprawled! The deltoids top the shoulders, and each splits into three, Anterior, lateral, posterior fibers as you can see, These muscles help you lift your arms up into the air, So you can wave your arms around like you don’t even care. The biceps is a flexor, made up of two sections, The short and the long heads, almost like reflexions. The triceps is an extensor, with three bits you can see, These are the lateral, long, and the medial heads actually. Your two pecs help move your arms and they are on your chest, Know that these muscles come in pairs, like weights that are bench pressed. The pectoralis major lets you move your humerous, The minor muscle lifts your ribs, as you’ll know if you are studious. The rhomboids on your upper back let you dance your best, The minor above major, remember for your test! Your lats can be seen behind, always by your side, Of all of your back muscles, these are the most wide! The obliques help you rotate, and are found along your sides, Beneath the external, the internal oblique hides. The rectus abdominis, which are often called your abs! Everyone has a six-pack, though sometimes under flab! Glutes are the largest muscles, located on your rear, Your glutes will help you to climb stairs without any fear. The three gluteal muscles are maximus, medius, minimus, So make sure when you study, that you are not oblivious. The quadriceps has four muscles, which help extend your knee, It’s found atop the femur, shown here as you can see. Vastus lateralis, intermedius, medialis Together with the fourth, called rectus femoris. The hamstrings are leg flexors and they have three muscles, Biceps femoris, semitendinosus, semimembranosus, Finally your calf muscles – the soleus and gastrocnemius, With lateral and medial heads, which find cycling strenuous. Music/Lyrics/Visual © Neural Academy
Hank calls in a friend to do his push-ups for him today to explain how skeletal muscles work together to create and reverse movements. Hank and Claire also demonstrate the role size plays in motor units, the three-phase cycle of muscle twitches, and how the strength and frequency of an impulse affect the strength and duration of a contraction. This episode also explains twitch summation, tetanus, and isotonic vs. isometric movements. Pssst... we made flashcards to help you review the content in this episode! Find them on the free Crash Course App! Download it here for Apple Devices: 🤍 Download it here for Android Devices: 🤍 Chapters: Introduction: Heavy Lifting 00:00 How Muscles Push & Pull 1:13 Functional Muscle Groups: Prime Movers, Antagonists, and Synergists 2:27 Motor Units 3:49 3 Phases of Muscle Twitches: Latent, Contraction, Relaxation 4:41 Graded Muscle Responses 5:22 Temporal Summation vs Tetanus 6:19 Multiple Motor Unit Summation (Recruitment) 7:07 The Size Principle of Recruitment 7:52 Isotonic vs Isometric Movements 8:50 Review 9:28 Credits 9:59 * Crash Course is now on Patreon! You can support us directly by signing up at 🤍 Thanks to the following Patrons for their generous monthly contributions that help keep Crash Course free for everyone forever: Mark Brouwer, Jan Schmid, Steve Marshall, Anna-Ester Volozh, Sandra Aft, Brad Wardell, Christian Ludvigsen, Robert Kunz, Jason, A Saslow, Jacob Ash, Jeffrey Thompson, Jessica Simmons, James Craver, Simun Niclasen, SR Foxley, Roger C. Rocha, Nevin, Spoljaric, Eric Knight, Elliot Beter, Jessica Wode *SUBBABLE MESSAGES* TO: Ariela FROM: Gavi I love you so much, stay awesome as always! TO: Josiah P. FROM: Amy P. I love you! *SUPPORTER THANK YOU!* Thank you so much to all of our awesome supporters for their contributions to help make Crash Course possible and freely available for everyone forever: Vanessa Benavent, Les Brown, John Hadfield, Damian Shaw, Burt G. Clothier & Tad A. Saine, Ashley Williamson, Carrie Williamson, Melissa A, Lopin Forsythe, Trevor Sacks Want to find Crash Course elsewhere on the internet? Facebook - 🤍 Twitter - 🤍 Tumblr - 🤍 Support Crash Course on Patreon: 🤍 CC Kids: 🤍
View full lesson: 🤍 We have over 600 muscles in our bodies that help bind us together, hold us up, and help us move. Your muscles also need your constant attention, because the way you treat them on a daily basis determines whether they will wither or grow. Jeffrey Siegel illustrates how a good mix of sleep, nutrition and exercise keep your muscles as big and strong as possible. Lesson by Jeffrey Siegel, animation by Brett Underhill.
. Chapters 0:00 Introduction 0:53 Causes of Muscle Cramps 1:49 Symptoms of Muscle Cramps 2:30 Treatment of Muscle Cramps A cramp is a sudden, involuntary muscle contraction or overshortening; while generally temporary and non-damaging, they can cause significant pain and a paralysis-like immobility of the affected muscle. Muscle cramps are common and are often associated with pregnancy, physical exercise or overexertion, age (common in older adults), or may be a sign of a motor neuron disorders.[1] Cramps may occur in a skeletal muscle or smooth muscle. Skeletal muscle cramps may be caused by muscle fatigue or a lack of electrolytes such as sodium (a condition called hyponatremia), potassium (called hypokalemia), or magnesium (called hypomagnesemia[2]). Some skeletal muscle cramps do not have a known cause.[1] Cramps of smooth muscle may be due to menstruation or gastroenteritis. Motor neuron disorders (e.g., amyotrophic lateral sclerosis), metabolic disorders (e.g., liver failure), some medications (e.g., diuretics and inhaled beta‐agonists), and haemodialysis may also cause muscle cramps.[1] A cramp usually starts suddenly and it also usually goes away on its own over a period of several seconds, minutes, or hours. Restless leg syndrome and rest cramps are not considered the same as muscle cramps.[1]
Go to 🤍 to get started on your first purchase and receive a FREE 1-year supply of Vitamin D3+K2 and 5 travel packs. Thanks to Athletic Greens for sponsoring today's video! AG1 by Athletic Greens is a comprehensive, nutrition drink engineered to fill the nutritional gaps in your diet and support your body’s nutritional needs across four pillars of health: Gut health, Immune support, Energy and Recovery! It’s packed with 75 vitamins minerals, whole-food sourced ingredients and combines the perfect amount of micronutrients, absorption and taste to jumpstart your daily routine. AG1 is available in the US, Canada, UK and Europe. The Key to Building & Keeping Muscle In this video, Justin from the Institute of Human Anatomy discusses the unique circumstances around skeletal muscle hypertrophy, and how resistance training can help muscle bounce back after a period of inactivity. Cool Stuff Support/Email/Video Request/Merch 🤍 ꓥVꓥ: Anatomy Art 🤍 Coupon Code for 20% OFF: IOHA20 References Myonuclear Domain Hypothesis 🤍 🤍 🤍 🤍 🤍 Skeletal Muscle Development 🤍 🤍 Hypertrophy 🤍 Video Timeline 00:00 - 00:35 Intro 00:36 - 00:53 Support the Channel 00:54 - 01:23 What Is Hypertrophy? 01:24 - 02:06 Why Skeletal Muscle Is Unique 02:07 - 03:39 Sphere of Influence 03:40 - 04:44 Essential Nutrition 04:45 - 05:41 Satellite Cells to the Rescue 05:42 - 05:59 What Is Atrophy? 06:00 - 06:58 Myonuclear Domain Hypothesis 06:59 - 07:40 The Problem... 07:41 - 08:25 Moth Time 08:26 - 09:24 What About My Gains?? 09:25 - 10:26 A Wrench In the Gears 10:27 - 11:32 Muscle Memory 11:33 - 12:33 Outro Audio Credit: 🤍 #AG1 #AthleticGreens #Hypertrophy
Lucas lives with myotubular myopathy, a condition that leaves his muscles so weak that he can only move a few fingers. He desires connection with other kids, but struggles to create friendships because he cannot do many of the things other teenagers enjoy. Lucas wants others to know that if you want to be his friend just talk to him about his interests, like board games and music. Support SBSK at 🤍 Check out Lucas' blog at 🤍
New Rewards on Patreon! ► 🤍 Join the PictureFit Discord ► 🤍 Do large muscles mean more strength? What exactly is the difference between building muscle and building strength? We typically confuse the two or believe they are one in the same, but how much of is it an actual overlap and how exactly do we train for strength or size (or a combination of both)? Let's find out! Greg Nuckols' Article ► 🤍 #strength #hypertrophy #gains * Support PictureFit! MERCH! ► 🤍 Patreon ► 🤍 * Facebook ► 🤍 Twitter ► 🤍 Instagram ► 🤍 * Music by Chillhop: 🤍 j'san - good morning sunshine 🤍 Joakim Karud - Canals 🤍 Ruck P - Spring in La Coruna 🤍 Ruck P - Gratitude 🤍 Aso - Ultra Violet: 🤍 Listen on Spotify: 🤍 Picturefit on YouTube! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance! Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional.
Thank you Google for sponsoring a portion of this video! To learn more about how Google helps protect your information online, visit 🤍 The END OF THE UNIVERSE Song: 🤍 Song created by Mitchell Moffit LYRICS: VERSE 1 See the chest You can flex Your pectoralis Major out Minor in So that you can press Underneath On the ribs Is the serratus Anterior For boxing fitness Turn the neck Sternocloidomastoid is here Omohyoid Sternohyoid Work in tandem dear On the back Now the trapezius appear Upper, Middle and Inferior Shoulders up Shoulders down Feel the deltoids work Abduction of your little arms The biceps brachii And brachialis Flex the elbow, looking strong Turn around The triceps Cause extension In the shape of a horseshoe To the forearm Brachioradialis Carpi ulnaris times two Add the carpi radialis; flexor, extensor, too The hand has many muscles, that we’re not going through CHORUS This is the muscle song So sing along 600 plus That you can trust To move you on your way Smooth, Cardiac and Skeletal soft tissue Changing posture Locomotion Organs too VERSE 2 Give me abs Can’t resists Rectus abdominis Tendinous Inscriptions For some definit Got obliques With technique To rotate and twist Intercostals move the chest and ribs The longest Muscle is The sartorius Adductors Longus And Gracilis Tensor Fascaie latae And Pectineus It’s your thigh And here we cannot miss Take a look The Quadriceps In four parts Rectus femoris on top On the outside Vastus lateralis Medialis near the crotch Down below The vastus intermedius Sits on the long femur With the quads You can walk You can run, jump, squat Extend the knee Be a dancer CHORUS This is the muscle song So sing along 600 plus That you can trust To move you on your way Smooth, Cardiac and Skeletal soft tissue Evolutionary wonders Inside you FINALE Rhomboids Retract the shoulder blade with major minor Infraspinatus, and teres make the shoulder liner Lats are looking broader Erector spinae will make you taller Glutes! Are freakin huge! The largest muscles they include The maximus, the medius and minimus Hamstring placement just below with IT band, adductor magnus Biceps femoris are flexors Semitendinosus too And Semimembranosus ooh Calves can flex the foot for you The gastrocnemius for jumping too The soleus points down your toes So you can put on all your clothes And cover all your muscles And move
Dr. Rowe shows a standing leg pain relief exercise that's perfect for desk workers, students, or for muscle tightness from sitting too long. It's going to focus on hitting the front and back of the legs at the same time. This includes the quadriceps (quads), hamstrings, hip flexors, and calf muscles. Let us know how it works for you! * Dr. Michael Rowe St. Joseph, Michigan chiropractor If you are looking for effective neck, back, or sciatica pain relief, contact us at 269-408-8439 or visit us at 🤍 Facebook: 🤍 Twitter: 🤍 Instagram: 🤍 Your local St. Joseph | Benton Harbor | Stevensville Michigan chiropractor SpineCare Decompression and Chiropractic Center 3134 Niles Rd Saint Joseph, MI 49085 MEDICAL DISCLAIMER All information, content, and material of this video or website is for informational and demonstration purposes only. It is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Don’t use this content as a replacement for treatment and advice given by your doctor or health care provider. Consult with your doctor or healthcare professional before doing anything contained in this content. By watching this video, you agree to indemnify and hold harmless SpineCare Decompression and Chiropractic Center (and its representatives) for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. SpineCare Decompression and Chiropractic Center makes no representations about the accuracy or suitability of this content. USE OF THIS CONTENT IS AT YOUR OWN RISK. #legpain #stretch #stretching
Now that we know about muscle tissue, let's see how this is arranged to form the muscular system, the incredible network of muscles that covers the skeletal system so that it can pull on bones and allow us to move around at will. There are hundreds of muscles so we won't cover them all, but we will learn some basic ways of categorizing and naming them, and take a look at a bunch of them too! Watch the whole Anatomy & Physiology playlist: 🤍 General Chemistry Tutorials: 🤍 Organic Chemistry Tutorials: 🤍 Biochemistry Tutorials: 🤍 Biology/Genetics Tutorials: 🤍 Biopsychology Tutorials: 🤍 Microbiology/Infectious Diseases Tutorials: 🤍 Pharmacology Tutorials: 🤍 History of Drugs Videos: 🤍 Immunology Tutorials: 🤍 EMAIL► ProfessorDaveExplains🤍gmail.com PATREON► 🤍 Check out "Is This Wi-Fi Organic?", my book on disarming pseudoscience! Amazon: 🤍 Bookshop: 🤍 Barnes and Noble: 🤍 Book Depository: 🤍
Welcome to the latest episode of HT Physio Quick Tips! In this episode, Farnham's leading over-50's physiotherapist, Will Harlow, reveals 7 principles that will help you reverse loss of muscle mass with age. The ageing process leads to a condition called "sarcopenia" which means slow and steady muscle loss. This leaves older people vulnerable to injuries and devastating falls. Luckily, there is a way to reverse this process! In this video, you'll learn how. To get a copy of Will's new book, Thriving Beyond Fifty, you can find it on Amazon below: UK link: 🤍 US link: 🤍 (Amazon Affiliate links) If you're suffering from nagging knee pain that hurts in the morning and stops you from walking as far as you'd like, you can take our free knee pain guide - which will give you 5 expert tips to put a stop to knee pain at home - by visiting here: 🤍 If you're over-50 with a painful problem in the Farnham, Surrey area, you can learn more about how Will Harlow and HT Physio can help you overcome a painful problem here: 🤍 Any information in this video should not be used as a substitute for individual medical advice. Please seek advice from your local healthcare professional before taking action on the information in this video.
My guest is Dr. Andy Galpin, Professor of Kinesiology at California State University, Fullerton, and one of the foremost experts in the world on the science and application of methods to increase strength, hypertrophy and endurance performance. We discuss fundamental principles of strength and hypertrophy training and building endurance, the mechanisms underlying them and we review specific protocols to optimize training and recovery. We also discuss hydration, sleep, nutrition, supplements, and mental tools that can be leveraged to accelerate adaptations leading to enhanced strength, muscle growth and/or endurance. #HubermanLab #Strength #Fitness Thank you to our sponsors AG1 (Athletic Greens): 🤍 Thesis: 🤍 InsideTracker: 🤍 See Andrew Huberman Live: The Brain Body Contract Tuesday, May 17th: Seattle, WA Wednesday, May 18th: Portland, OR 🤍 Our Patreon page 🤍 Supplements from Thorne 🤍 Social & Website Instagram - 🤍 Twitter - 🤍 Facebook - 🤍 TikTok - 🤍 Website - 🤍 Newsletter - 🤍 Subscribe to the Huberman Lab Podcast Apple Podcasts: 🤍 Spotify: 🤍 Google Podcasts: 🤍 Other platforms: 🤍 Dr. Andy Galpin Links Twitter: 🤍 Instagram: 🤍 Website: 🤍 Published Work: 🤍 RAPID Health: 🤍 Absolute Rest: 🤍 Article Links "Properties of Motor Units in the Heterogenous Pale Muscle (M. Gastrocnemius) of the Cat": 🤍 "Skeletal Muscle Hypertrophy with Concurrent Exercise Training: Contrary Evidence for an Interference Effect": 🤍 Timestamps 00:00:00 Dr. Andy Galpin, Strength & Endurance Training 00:03:08 The Brain-Body Contract 00:03:55 AG1 (Athletic Greens), Thesis, InsideTracker 00:08:20 Adaptations of Exercise, Progressive Overload 00:14:40 Modifiable Variables, One-Rep Max, Muscle Soreness 00:27:30 Modifiable Variables of Strength Training, Supersets 00:43:50 How to Select Training Frequency: Strength vs. Hypertrophy 00:58:45 Hypertrophy Training, Repetition Ranges, Blood Flow Restriction 01:08:50 Tools: Protocols for Strength Training, the 3 by 5 Concept 01:10:48 Mind-Muscle Connection 01:16:16 Mental Awareness 01:27:57 Breathing Tools for Resistance Training & Post-Training 01:37:25 Endurance Training & Combining with Strength 01:51:20 Tools: Protocols for Endurance Training 02:08:15 Muscular Endurance, Fast vs. Slow Twitch Muscle 02:16:35 Hydration & the Galpin Equation, Sodium, Fasting 02:35:57 Cold Exposure & Training 02:43:15 Heat Exposure & Training 02:53:47 Recovery 03:04:02 Tool: Sodium Bicarbonate 03:17:26 Tool: Creatine Monohydrate 03:20:08 Absolute Rest 03:29:08 Zero-Cost Support, YouTube Feedback, Spotify, Apple Reviews, Sponsors, Patreon, Thorne, Instagram, Twitter Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed. Title Card Photo Credit: Mike Blabac - 🤍 Audio Engineering: Joel Hatstat at High Jump Media
“Why am I not building muscle?”—have you ever asked that? Well, building muscle is easy…. If you’re a brand new beginner. Past the “newbie gains” stage, building muscle becomes disproportionately harder, especially as a natural. This is why many people, no matter how hard they work in the gym or how well they eat, just seem like they’re not making gains anymore. Unfortunately, you can’t brute force your way past this. Beyond basic fixes like “eat enough food” or “get enough sleep”, you not gaining muscle comes down to 1 reason. Here, I reveal what the no.1 reason why you’re not gaining muscle and how to build muscle by modifying your training to instantly make it far more effective at building muscle (i.e., winning tips to build muscle). Click below to find a step by step program that uses science to help you build lean muscle and burn off fat: 🤍 Click below to subscribe for more videos: 🤍 First, we have to understand how a muscle actually grows in order to take advantage of it. Historically, there were 3 mechanisms that everyone conceived as driving muscle growth. However, as more research was conducted over time, it became evident the science and reasoning behind some of these mechanisms was quite flawed. Unfortunately, most people, including many trainers, weren’t made aware of this. As a result, many people still train ineffectively, resulting in them not gaining muscle in the long-term. So what are these 3 mechanisms? And which of them are no longer reliable? The first mechanism, muscle damage, represents actual damage, known as microtrauma, that training can cause to muscle cells. This damage causes a reactive inflammatory response in the body which can create muscle soreness, and in theory, causes the muscle to grow bigger in response. The second mechanism is called metabolic stress. This mechanism represents the chemical demands placed on your muscles during training. As you work harder and create more and more build up, your muscles become more acidic, creating a burning sensation in your muscles. The hormonal environment and swelling of the muscle caused by this is theorized to cause muscle growth. Thus, explaining the various tips you’ll see on “chasing the pump” to build muscle. The third and final mechanism is mechanical tension. This represents the tension that’s placed on your muscle as it lengthens and then contracts under load. Generally, the heavier the weights you lift and the greater the range of motion you use to lift them, the more mechanical tension is created. All 3 mechanisms sound great on paper, but recent research has revealed that we’ve been undermining the importance of 1, way overestimated 1, and- well- were totally wrong about the other. Let’s start with muscle damage. As it turns out, research shows that although muscle damage and soreness will be a byproduct of hard training, trying to get more of it does not lead to more growth, and can in fact hinder it. As for metabolic stress, the available research on shorter rest periods, training to failure, and faster lifting tempos suggest that it simply doesn’t seem to be strongly correlated with hypertrophy. Finally, mechanical tension. This mechanism has withstood the test of time and recent research has only served to reiterate that it is the most important driver for muscle growth. So, if you’re not making gains, you’ll want to structure your workouts such that they maximize mechanical tension. There are 4 modifications you could use. First, don’t prioritize ‘feeling’ like you made progress, prioritize ACTUALLY making progress. You can do this by sticking with the same exercises week to week and slowly adding more weight and reps to them as you get stronger. Second, rest with purpose. Although optimal rest time highly depends on how taxing the exercise is as well as your training status, a good recommendation is to spend at least 1.5-2 minutes of rest between sets for most of your exercises, with 3 minutes of rest being a good idea for heavy compound movements. Third, increasing mechanical tension is NOT just about going from point A to point B or how much weight you can lift. It’s about HOW you lift that weight from point A to point B. Pay attention to proper form rather than let your ego get the best of you. In addition to that, another thing explaining why you’re not gaining muscle is the lack of mind to muscle connection, so be sure to develop that. Even if you feel stuck right now, thinking, “Why am I not building muscle?”, apply those 4 modifications to your workouts and you’ll very quickly notice the gains picking back up again. That’s the true power of science.
Today’s video covers a simple technique that can be used to mobilize the two heads of the gastrocnemius calf muscle and the soleus calf muscle. The calf muscle complex includes both the gastrocnemius and soleus muscles as they work together to move the ankle through plantarflexion. These muscles are heavily recruited during activities like running, hiking, walking and cycling, which is also where people tend to report pain. A bit of soft tissue work like shown here that is used in conjunction with calf strengthening (see my other posts on this) can greatly help reduce pain and get you back to doing your favorite activities again. If you have a willing partner or can see a physical therapist or massage therapist, give this technique a try. Otherwise, you can also self-massage your calf with a foam roller or similar tool.
Dr. Rowe shows how to quickly get rid of psoas muscle and hip flexor pain. A tight psoas muscle is a big overlooked cause of lower back pain. Additionally, it may cause pain in the front of the leg, groin, and hip area. Since it's such a deep muscle, massage is not very effective at releasing tightness or offering relief. Instead, the best method is to focus on activating (loosening) the muscle through mobility exercises and then strengthening the muscle (to prevent issues later on). This video will be broken up into two separate parts to focus on this. Go through both parts to get the best results, and use what works best for you. As a bonus, all of these iliopsoas muscle and hip flexor stretching exercises can be done at home, require no special equipment, and may give quick pain relief... even in as little as 30 seconds! Watch now and instantly fix a tight psoas at home! Chapters: 0:00 Intro PART ONE: Psoas Activation 1:06 Psoas Cobra 3:05 Hip Flexor Couch Stretch PART TWO: Iliopsoas Strengthening 5:30 Knee Raiser 7:02 Hip Lunge Slider 8:42 Iliopsoas Bridge * Dr. Michael Rowe St. Joseph, Michigan chiropractor If you are looking for effective neck, back, or sciatica pain relief, contact us at 269-408-8439 or visit us at 🤍 Facebook: 🤍 Twitter: 🤍 Instagram: 🤍 Your local St. Joseph | Benton Harbor | Stevensville Michigan chiropractor SpineCare Decompression and Chiropractic Center 3134 Niles Rd Saint Joseph, MI 49085 MEDICAL DISCLAIMER All information, content, and material of this video or website is for informational and demonstration purposes only. It is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Don’t use this content as a replacement for treatment and advice given by your doctor or health care provider. Consult with your doctor or healthcare professional before doing anything contained in this content. By watching this video, you agree to indemnify and hold harmless SpineCare Decompression and Chiropractic Center (and its representatives) for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. SpineCare Decompression and Chiropractic Center makes no representations about the accuracy or suitability of this content. USE OF THIS CONTENT IS AT YOUR OWN RISK. #psoas #backpain #lowerbackpain
Stuart Phillips, PhD, is a professor of kinesiology at McMaster University in Hamilton, Ontario, Canada, where he also serves as the director of the Physical Activity Centre of Excellence. His research centers on the roles exercise and nutrition play in influencing human skeletal muscle protein turnover and how these lifestyle factors influence body composition, especially as we age. EPISODE LINKS: Show notes and transcript: 🤍 Stuart's Twitter: 🤍 Stuart's Instagram: 🤍 Stuart's publications: 🤍 PODCAST INFO: Email: 🤍 Apple Podcasts: 🤍 Spotify: 🤍 RSS: 🤍 CHAPTERS: 00:00:00 - In this episode 00:00:40 - Start of interview 00:01:31 - Why muscle is important for longevity 00:08:49 - Is the importance of muscle mass (per se) overstated? 00:11:03 - Is the RDA on protein too low? 00:13:18 - Minimum vs. optimal protein intake (for athletes) 00:13:54 - Why older adults need more protein 00:19:07 - Caloric restriction vs. higher protein for aging 00:22:20 - What is a catabolic crisis? 00:24:05 - Effects of space flight on muscle 00:30:32 - Practical tips for protein intake 00:33:51 - Protein timing and the anabolic window 00:35:44 - Most important factors for hypertrophy 00:38:14 - Should we supplement leucine? 00:40:03 - Does plant protein support hypertrophy? 00:50:48 - Causes of anabolic resistance 00:52:40 - What types of exercise and how much? 01:01:14 - Protein and rest as tools for recovery 01:02:32 - Mechanisms of muscle protein synthesis and breakdown 01:02:50 - Does rapamycin inhibit hypertrophy? 01:07:26 - What is Dr. Phillips doing to age well? 01:09:44 - Hormonal responses to exercise 01:11:34 - Sex differences in hypertrophy 01:13:57 - Effect of menopause on muscle 01:14:22 - Do testosterone boosters work? 01:16:15 - Does growth hormone improve muscle? 01:20:50 - Androgen replacement therapy (benefits vs. drawbacks) 01:25:36 - Mental health benefits of exercise 01:26:15 - Anti-catabolic effects of heat 01:32:39 - Molecular causes of sarcopenia 01:36:56 - Anti-catabolic effects of omega-3 01:43:17 - Brain and muscle effects of creatine SOCIALS: Twitter: 🤍 Instagram: 🤍 Facebook: 🤍 Premium subscribers of FoundMyFitness get access to a Google Presentation for the graphics in videos, earlier access, a two-times-per-month science news digest and commentary, and some kind of live online event usually every month. Learn more at: 🤍
This workout will show you how to gain muscle at home - no equipment needed! This Full body home workout will add mass to your body in no time. #fullbodyworkout #noequipment
How to remember every muscle in the lower limb. 0:00 Intro 0:35 Big Hip (Hip Flexors / Glutes) 2:24 Tiny Hip 4:19 Thigh 5:15 Quadriceps 5:50 Hamstrings 6:40 Adductors 8:23 Anterior Lower Leg 9:08 Fibularis / Peroneals 9:42 Posterior Lower Leg 10:34 Medial Lower Leg (Tarsal Tunnel) 11:20 Arches 11:44 Dorsal Foot 12:42 Superficial Plantar Foot 13:49 Deep Plantar Foot 14:45 Kenhub! Go to 🤍 for 10% off your subscription. Thanks to the 🤍vlogbrothers scholarship for supporting my channel. DFTBA! ☠️NONE OF THE INFORMATION IN THIS VIDEO SHOULD BE USED AS MEDICAL ADVICE OR OPINION. IT IS FOR GENERAL EDUCATION AND ENTERTAINMENT☠️ 🔗 L I N K S 🔗 📱Instagram: 🤍 🐦Twitter: 🤍 💰Patreon: 🤍 🎥 Medical History Channel: 🤍 📚My favorite books📚 🤍 📽 O T H E R V I D E O S 📽 ⚰️Medical History playlist: 🤍 🔬Anatomy Basics playlist: 🤍 💪Kinesiology and Biomechanics playlist: 🤍 📜 S O U R C E S 📜 A full annotated, fact checked version of the script can be found here: 🤍 💊A B O U T 💊 Hi, I’m Patrick. I’m a freelance science writer based in the San Francisco Bay Area. I hold a bachelor’s degree in Athletic Training and a master’s in clinical exercise physiology. I used to work in the clinical setting as a certified athletic trainer, physical therapy aide, and a certified strength and conditioning specialist. After working in the clinical setting, I went back to school and became a teacher. The goal of my content is to help normal people, not just pre-med students, learn about the human body. That might mean explaining a topic from an anatomy class or exploring a topic from medical history. 💻 C O N T A C T 💻 If you’d like to sponsor a video or have other business inquiries: patkellyteaches [at] gmail.com #corporis #anatomy
In this episode 2 of a 6-part special series, Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton and world expert on exercise science, explains optimal protocols for increasing strength and causing hypertrophy (muscle growth), as well as for increasing speed and power. He explains the training principles and underlying mechanisms for reaching these goals. Our conversation covers a breadth of training topics, including selecting the number of repetitions, sets, inter-set and inter-workout rest periods, warm-ups, exercise cadence, breathing, stretching, recovery, training frequency, overcoming plateaus, nutrition, and he gives specific examples of exercises for power, strength, and hypertrophy. #HubermanLab Thank you to our sponsors AG1 (Athletic Greens): 🤍 Eight Sleep: 🤍 Levels: 🤍 InsideTracker: 🤍 Supplements from Momentous 🤍 Huberman Lab Social & Website Instagram: 🤍 Twitter: 🤍 Facebook: 🤍 TikTok: 🤍 LinkedIn: 🤍 Website: 🤍 Newsletter: 🤍 Dr. Andy Galpin Academic Profile: 🤍 Website: 🤍 Twitter: 🤍 Instagram: 🤍 YouTube: 🤍 Articles Sarcoplasmic Hypertrophy in Skeletal Muscle: A Scientific “Unicorn” or Resistance Training Adaptation?: 🤍 Towards an improved understanding of proximity-to-failure in resistance training and its influence on skeletal muscle hypertrophy, neuromuscular fatigue, muscle damage, and perceived discomfort: A scoping review: 🤍 Other Resources Andy Galpin: Science of Muscle Hypertrophy: 🤍 Prilepin’s Chart: 🤍 Cable Core Rotation: 🤍 Eric Cressey: 🤍 Timestamps 00:00:00 Benefits of Strength & Hypertrophy Training, Aging 00:10:52 Strength & Hypertrophy Training, Aesthetics 00:14:02 Momentous, Eight Sleep, Levels 00:17:48 Strength vs. Hypertrophy Training: Adaptations 00:22:42 Ligaments, Tendons & Resistance Training 00:28:05 Bone Strength & Resistance Training, Age, Women 00:32:38 Strength Training & Major Adaptations 00:41:32 AG1 (Athletic Greens) 00:42:25 Hypertrophy Training & Major Adaptations; Protein Synthesis 00:45:56 Endurance vs. Strength Training & Cell Signaling, Protein Synthesis 00:52:26 Muscle Hypertrophy, Sarcoplasmic Hypertrophy 00:56:37 Muscle Physiology & Plasticity, Muscle “Memory” 01:04:00 Non-Negotiables & Modifiable Variables of Exercise Training 01:11:51 InsideTracker 01:12:53 Tool: Speed & Power Training, “3 to 5” Approach, Periodization, Planning 01:22:02 Warming Up & Training, Dynamic Movements 01:30:55 Strength vs. Hypertrophy Repetition Cadence, Triphasic Training 01:44:03 Tool: Breathing & Training, Valsalva Technique 01:53:22 Tool: Training Auto-Regulation, Specificity vs. Variation, Prilepin's Chart 02:02:35 Training to Failure, Exercise Selection & Recovery, Standardization 02:13:45 Tool: Power vs. Strength Training & Modifiable Variables; Supersets 02:24:22 Sets & Rest Periods; Stretching 02:28:48 Tools: Power Training & Modifiable Variables; Examples 02:30:16 Tools: Strength Training & Modifiable Variables, Cluster Sets, Dynamic Variable Sets 02:40:44 Power & Strength Training Protocols 02:43:37 Intention, Focus & Exercise 02:47:29 Hypertrophy Training Program, Muscle Growth & Signaling 02:55:12 Tools: Hypertrophy Training & Modifiable Variables; Examples 03:03:02 Balanced Muscle Development & Hypertrophy 03:09:04 Tools: Hypertrophy Training & Modifiable Variables; Splits 03:23:08 “Non-Responders” & Exercise Plateaus, Volume 03:27:06 Hypertrophy, Repetition & Rest Ranges, Muscle Failure, “Chaos Management” 03:37:39 Frequency & Workout Duration, Splits 03:44:52 Training Frequency, Infrequent Training, Intermediate Repetition Ranges 03:55:22 Hypertrophy, Muscle Damage & Recovery 04:01:15 Combining Cardiovascular & Hypertrophy Training, Interference Effect 04:06:22 Hypertrophy Training Protocols 04:12:06 Tool: Neck & Rear Deltoid Exercises, Stabilization & Hypertrophy 04:14:42 Hypertrophy: Reps, Sets & Progression, “Hidden” Stressors, Exercises to Avoid 04:21:09 Deliberate Cold Exposure & Hypertrophy vs. Strength 04:26:41 Nutrition, Timing & Strength/Hypertrophy; Creatine 04:38:04 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter Title Card Photo Credit: Mike Blabac - 🤍 Disclaimer: 🤍
Can you build muscle and lose fat at the same time? Yes–and it’s known as body recomposition, where you build muscle and lose fat at the same time. However, recomp does come with a catch. We need to be at a calorie deficit in order to lose weight and strip off fat. But the drawback with being at a calorie deficit is that it severely compromises our ability to build muscle. However, this doesn’t mean it’s impossible to build muscle while losing fat, and in today's video I'll share 3 steps for how to build muscle and lose fat at the same time. The first thing you need to do for body recomposition is setup your diet. Eat at a very slight deficit of roughly 5% to a maximum of 20%. And aim for around a protein intake of around 1g/lb of your bodyweight. Then, fill the rest of your calories with carbs and fats. Next, to build muscle and lose fat at the same time, beyond training your muscles at an adequate volume, switch up your routine. For example, switching to a new training split, increasing or decreasing your muscle training frequency, and/or switching up some of your exercises or the manner in which you perform them. Next, we need to optimize our nutrient timing so to build muscle while losing fat. First, you need to ensure that you’re evenly spreading out your daily protein intake into about 3-5 meals throughout the day. Also aim to have adequate carbs and protein shortly before and after you train. When it comes to the question of ‘Can you build muscle and lose fat at the same time,’ the answer is yes, but you need to follow the action plan below: Step 1 (Set Up Nutrition): Eat just slightly below maintenance calories (~5-20% deficit, or ~100-500 calories below maintenance). Multiplying your bodyweight in lbs by ~14-16 can give you an estimate as to what your maintenance calories are. Ensure your protein intake is ~1g/lb of your bodyweight, and consider going above this if you’re relatively leaner (e.g. 15% body fat or below). Step 2 (Switch Up Training): Switch up your training routine. Still ensure that you’re training with the optimal muscle training frequency and weekly volume, but switch up your training to provide a new stimulus for growth. Step 3 (Optimize): Spread your daily protein intake fairly evenly into at least 3 meals per day, and ensure that you’re ingesting adequate pre AND post workout protein + carbs in a timely manner. Bonus Step (Measure): Track your bodyweight, circumference measurements, progress pictures, and strength in the gym. Use these to variables to gauge your progress. A body recomposition isn’t ideal for everyone, but in the cases I went through and with the protocol I previously outlined, it can be an effective way for you to shortcut your transformation. But, in the long run, you’ll likely eventually want to transition to a dedicated muscle building or fat loss period and prioritize one or the other. And for an all in one, step by step program that shows you not only how to successfully achieve a body recomposition, but also then shows you exactly what to do afterwards so that you can continue to strip off fat and build lean muscle as efficiently as possible with science, then simply take the analysis quiz below to discover which specific program is best for your body and where it’s currently at: 🤍 Filmed by: Bruno Martin Del Campo Subscribe to my channel here: 🤍 MUSIC: 🤍 FULL BODY WORKOUT ROUTINE: Full Body Workout A - 🤍 Full Body Workout B - 🤍 UPPER/LOWER BODY WORKOUT ROUTINE: Upper body workout - 🤍 Lower body workout - 🤍 PUSH PULL LEGS WORKOUT ROUTINE: Push workout - 🤍 Pull workout - 🤍 Legs workout - 🤍
Is it possible to build muscle fast? It took me years to gain some size and eventually my gains stopped altogether. However, in my recent lean bulk, I implemented a handful of new research-backed muscle growth techniques and managed to gain a lean 20 lbs in 16 months. By far my best bulking transformation and my fastest muscle gains since the early days. So, if you’re interested in learning how to gain muscle fast and how to bulk up fast, check out the 5 things I did to build muscle. Click below to calculate how many calories to eat for a lean bulk: 🤍 Click below for a step by step fitness plan to build muscle as efficiently as possible: 🤍 Click below to subscribe for more videos: 🤍 Number 1: my training. There’s a really exciting new area of research called “stretch-mediated hypertrophy”. Some muscles seem to grow faster from exercises that challenge them the most when they’re in a stretched position. So, to take advantage of this and build muscle fast, there’s two things I did. First, in my weekly routine, I made sure I was doing at least one exercise that really challenged each muscle in a stretched position. Second, I emphasized the stretch by lightening the weight and trying to go as deep as I could with good form. For some exercises like presses and squats I also added a half second pause at the bottom. Next, to maximize muscle growth, you need to get at least within 3 reps of failure. Now even though I was aware of this, I’ll be honest after I built up a decent amount of muscle I just got comfortable. It wasn’t until I started pushing myself close enough to TRUE failure that I started really seeing my growth take off. This won’t be comfortable and it never gets easier. But there are a few things I did that helped. First, I changed my mindset toward the pain. I simply view it as a sensation and I now link that feeling of pain with growth. Second, I always take at least a few seconds to just close my eyes and mentally prepare myself for the next set. It’s so easy to let your mind get distracted when you’re working out and start scrolling through social media. But to push to the levels required to truly force your muscles to grow, you need to get locked in and that happens before you’ve even started your set. Next, recovery. Your workouts are what provide the stimulus for your muscles to grow, but the actual growth happens when they’re resting and recovering. For years I would always train at least 5, 6, and sometimes even 7 days a week. When I was younger I could do this no problem. But overtime it became too much. I stopped looking forward to my workouts, had low energy, and my muscles just didn’t recover very well. So I cut down my workouts to just 5 per week and recently cut it down even more to just 4 slightly longer workouts per week with the occasional accessory day. Almost instantly after making this switch I felt MUCH better day to day and a lot more energized going into my workouts. And I definitely noticed my muscles recovered and grew a lot better as a result. Don’t get me wrong you still need to train hard and you still need to do enough weekly volume to grow; at least 8-10 sets per muscle weekly. But more isn’t always better. Now, all that training wouldn’t have done much to build muscle if I didn’t modify my bulking diet. To maximize growth, you probably need to be eating in a calorie surplus in your bulking meal plan. But just like with workout volume, more calories isn’t always better. So what I did was a “lean bulk”. This is when you purposefully overfeed your body with just a bit more than it needs, typically around 10-15% above your maintenance calories. However, even with a lean bulk, you probably will still gain some fat. In the past I’d always go back to dieting whenever I saw a bit of fat gain and so I never really progressed. This time I decided to stick through it and I’m telling you it paid off tremendously. So shift your mindset and think of it as a long term investment. So tip number 5 when it comes to how to gain muscle fast was probably the hardest thing to implement. You see, fat loss is a relatively fast process. You can easily lose 1-2 lbs of pure fat per week. But in comparison, once you’re past the beginner stage of training, it can take several months to gain even just 1 lb of muscle. I mean I gained 20 lbs but not all of that was muscle and it took me almost a year and a half to do. But don’t let this discourage you. The small gains you make week to week will overtime amount to big noticeable changes. So be patient and trust the process. TIMESTAMPS: 0:00 - Lean Bulk Transformation 0:17 - Training 2:55 - Effort 4:54 - Recovery 6:21 - Diet 8:09 - Time
👉 Muscle cramps, particularly in the legs, are involuntary muscle contractions that can be caused by factors such as dehydration, muscle fatigue, electrolyte imbalances, nerve compression, and poor blood circulation. 👉 Massage therapy is beneficial for those who suffer from muscle cramps as it helps relax and loosen tense muscles, improves blood flow, reduces muscle spasms, and promotes the release of endorphins, natural pain-relieving chemicals in the body. 👉 Combining massage therapy with other self-care practices like staying hydrated, maintaining a balanced diet, and engaging in regular stretching and exercise can optimize muscle health and help prevent future cramping episodes. Muscle cramps, including cramps in the legs, are involuntary contractions or spasms that occur in the muscles. They can be caused by various factors such as dehydration, muscle fatigue, electrolyte imbalances (such as low potassium or calcium levels), nerve compression, and poor blood circulation. Cramps in the legs are particularly common, often affecting the calf muscles or muscles in the feet and thighs. These cramps can occur during physical activity or at rest, and they may range from mild discomfort to intense pain. Massage therapy can be beneficial for individuals who suffer from muscle cramps. Through the application of manual pressure, kneading, and stretching techniques, massage helps relax and loosen tense muscles, improving blood flow and reducing muscle spasms. Massage therapy can also relieve muscle tension and promote the release of endorphins, natural pain-relieving chemicals in the body. Additionally, it can help address underlying factors that contribute to cramps, such as muscle tightness and trigger points. Regular massage sessions may help prevent future cramping episodes and improve overall muscle health. For more information about NAT online courses, please visit 🤍 Join this channel to get access to perks: 🤍 #manualtherapy #massagetherapy #triggerpoints #naturaltherapy #education #MuscleCrampsRelief #LegCrampSolutions #MassageTherapyBenefits #MuscleHealthMatters #CrampPreventionTips #SelfCareForMuscles
Muscle soreness (also known as delayed onset muscle soreness or “DOMS”) is something we can all relate to. The sore legs and various other sore muscles we experience after a hard workout can be an uncomfortable feeling. Although this is perfectly normal, sore muscles becomes a problem when it interferes with your muscle recovery. If your muscle soreness after a workout sticks around until your next workout, this is going to negatively impact your workout AND further interfere with the muscle recovery process. Thus, it’s essential that you optimize your muscle recovery after a workout in order to minimize muscle soreness - and no, ice baths or stretching after a workout won't help! In this video I’ll go over 4 science-backed tips to enhance muscle recovery and provide fast muscle soreness relief. I’ll discuss the topics of foam rolling, active recovery (cool downs) and various supplements that have been shown to relieve muscle soreness and enhance muscle recovery. SCIENCE BASED PROGRAMS: 🤍 MY FOAM ROLLER RECOMMENDATIONS: 🤍 (the one I was using in this video) 🤍 (a slightly better, more compact one I use) *these are affiliate links and I will receive a portion of the sale through these links – so thank you if you decide to purchase one!* FOLLOW ME ON IG/FB: INSTAGRAM: 🤍 FACEBOOK: 🤍 WRITTEN ARTICLE (BUILTWITHSCIENCE.COM): 🤍 STUDIES: Soreness interferes w/ workout/recovery: 🤍 🤍 🤍 Ice baths: 🤍 🤍 🤍 Static stretching: 🤍 🤍 Foam rolling: 🤍 🤍 🤍 Active recovery: 🤍 🤍 🤍 Omega-3: 🤍 🤍 🤍 🤍 Caffeine: 🤍 , 🤍 MUSIC: 🤍 Song 1 = Lakey Inspired – “Going Up” Song 2 = Lakey Inspired – “Better Days”
A quick "hack" for some that struggle with fat loss is just to put on some muscle. This increases our body's energy demands so we burn more calories, even when we're resting. Legal Notice: Consult your doctor before beginning any kind of exercise program. This video does not replace a physical therapy program or consultation with a medical professional. #hybridcalisthenics #shorts - Free Fitness Routine: 🤍 Join our Discord community! 🤍 Shirts: 🤍 - Instagram: 🤍 YouTube: 🤍 FaceBook: 🤍 Twitter: 🤍 Twitch: 🤍 TikTok: 🤍 Tumblr: 🤍 Patreon: 🤍 Subreddit: 🤍 All Other Links: 🤍
How do you get rid of muscle knots? What are muscle knots? Why do you get muscle knots? 10 simple things you can do right now at home to eliminate your muscle knots. Learn all about this common condition in your neck, shoulders, and back from the doctor of physical therapy at Tone-and-Tighten.com. ➡️ CLICK HERE FOR OUR RECOMMENDED FOAM ROLLER: 🤍 ➡️ CLICK HERE FOR OUR RECOMMENDED THERACANE: 🤍 ➡️ RECOMMENDED LACROSSE BALL FOR TRIGGER POINT RELEASE: 🤍 ➡️ RECOMMENDED HEATING PAD: 🤍 = ✅ EVERY DAY STRETCHES FOR NECK PAIN AND TIGHTNESS: 🤍 = ✅ HOW TO FIX YOUR NECK AND BACK POSTURE: 🤍 = ✅ HOW TO GET RID OF MUSCLE KNOTS IN YOUR LOWER BACK: 🤍 = ✅ BEST SLEEPING POSITIONS FOR NECK PAIN RELIEF: 🤍 = ✅ BEST EXERCISES FOR A PINCHED NECK NERVE, NUMBNESS, AND TINGLING: 🤍 = ✅ MELT AWAY TENSION IN UPPER TRAPS: 🤍 = WHAT ARE MUSCLE KNOTS? Muscle knots are hard, sensitive areas in our muscles where the muscle is in a shortened, contracted state even when the muscle is supposed to be at rest. These muscle knots are commonly found in our neck, shoulders, upper back, and hips and are a common condition that affect millions of people everyday. These tight areas of contracted muscle are also referred to as "trigger points" as oftentimes touching these areas can "trigger" pain in different location in your body. Muscle knots can cause a painful, aching sensation in the muscle that can refer to nearby joints as well. When you touch it it feels tight and contracted despite your efforts to relax that area. Muscle knots can also feel swollen and inflamed and can contribute to other associated problems including headaches, stress, anxiety, and difficulty sleeping. Muscle knots are a common condition that I see in patients in my physical therapy clinic all the time. Fortunately there's a lot that you can do about them to treat them safely and effectively right at home! Today I wanted to share some of my favorite tips, tricks, and exercises to help you get rid of muscle knots in your neck, shoulders, and upper back. I've also included video demonstration of each of these methods to ensure you do them correctly and maximize your outcomes. HOW TO TREAT MUSCLE KNOTS Keep in mind that treating your muscle knots can take some time. You didn't develop them overnight; chances are they're not going to go away overnight, also. To treat your muscle knots you'll need to break up the knotted tissue and calm down the inflamed nerves. Below you'll find a list of the most effective methods to alleviate your muscle knots at home. 1. Heat: applying heat to an area causes capillaries to dilate, thereby promoting more blood flow into that area. Increasing blood flow to a muscle can be an effective means of getting knots to release. 2. Stretching: muscle knots are areas of the muscle that fail to fully relax/elongate. Stretching the muscles in which these knots lie is an effective way to stretch out the knot, 3. Muscle Activation: by working the muscle in which your knot lies you can increase blood flow into that spot and promote relaxation. Contracting these muscles is also a good way to fatigue this area and get the muscle knot to release. 4. Postural Correction: poor posture is one of the primary contributing factors predisposing one to muscle knots. Taking actions to correct poor posture and promote improved alignment can significantly improve muscle tension and pain. 5. Postural Strengthening and Muscle Activation: Stretching the tight structures through the front of the chest and shoulders while strengthening the weak muscles of your upper back in between your shoulder blades is key in improving posture and decreasing propensity for muscle knots. NO-EQUIPMENT BACK WORKOUT: 🤍 6. Massage: massaging muscle tissue is a great way to decrease tension and "break up" those chronic muscle contractions. We decrease tension and promote blood flow into an area when we massage it, so massage is great at alleviating muscle knots and associated pain. 7. Trigger Point Release: Trigger point release is applying a deep pressure directly on a muscle knot and maintaining that pressure 15-60 seconds. The theory here is that we actually compress capillaries and "starve" the knot of blood and oxygen. After the muscle fibers "release" we then release our pressure and blood/oxygen comes rushing back into the spot, thereby maintaining the relaxed state.
IM injection technique for the deltoid muscle site using the Z-track technique. The deltoid muscle is one of the IM injection sites you can use to administer vaccines or other medications. In this video, I give you some tips on doing this. First, you'll want to check to make sure you have the right patient, medication, dose, time, and the right route. Protocols for injections or medication administration do change based on research, so always verify the proper protocol for administering a particular medication or vaccine. You'll want to gather your supplies and perform hand hygiene. I prefer to wear gloves when giving an injection, although the CDC does state that gloves are optional unless there is an open lesion on the hand or if contact with body fluids is likely. You'll want to locate the deltoid muscle using the acromion process landmark. Move about two finger widths below this landmark. You'll also want to choose a needle length based on the patient's adipose tissue, and a proper needle gauge based on the medication you plan to administer. Rather than pinching the skin, the Z-track technique is now the recommended method. Using one hand, pull the skin to the side. Insert the needle into the deltoid muscle at a 90 degree angle. Slowly depress the plunger at a rate of about 10 seconds per mL. Carefully remove the needle, engage the safety, and dispose of it in the proper sharps container. You can use gauze to cover the injection site. Notes: 🤍 Subscribe: 🤍 Nursing School Supplies: 🤍 Visit our website RegisteredNurseRN.com for free quizzes, nursing care plans, salary information, job search, and much more: 🤍 Check out other Videos: 🤍 All of our videos in a playlist: 🤍 Popular Playlists: NCLEX Reviews: 🤍 Fluid & Electrolytes: 🤍 Nursing Skills: 🤍 Nursing School Study Tips: 🤍 Nursing School Tips & Questions" 🤍 Teaching Tutorials: 🤍 Types of Nursing Specialties: 🤍 Healthcare Salary Information: 🤍 New Nurse Tips: 🤍 Nursing Career Help: 🤍 EKG Teaching Tutorials: 🤍 Dosage & Calculations for Nurses: 🤍 Diabetes Health Managment: 🤍
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