Building Muscle

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Building Muscle

  1. 1. So, You Wanna Get SWOLE? Wednesday, March 10, 2010
  2. 2. So, You Wanna Get SWOLE? Building Muscle the Way God Intended Wednesday, March 10, 2010
  3. 3. Misconceptions Wednesday, March 10, 2010
  4. 4. Misconceptions • Fat will never “turn into” muscle Wednesday, March 10, 2010
  5. 5. Misconceptions • Fat will never “turn into” muscle • Everyone’s body is basically the same Wednesday, March 10, 2010
  6. 6. Misconceptions • Fat will never “turn into” muscle • Everyone’s body is basically the same • Muscle building is dependent on genetics alone Wednesday, March 10, 2010
  7. 7. 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 Wednesday, March 10, 2010
  8. 8. 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 Wednesday, March 10, 2010
  9. 9. 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 Wednesday, March 10, 2010
  10. 10. Muscle Wednesday, March 10, 2010
  11. 11. Muscle • Specialized contractile tissue connected to bones Wednesday, March 10, 2010
  12. 12. Muscle • Specialized contractile tissue connected to bones • Major consumers of energy in the body Wednesday, March 10, 2010
  13. 13. Muscle • Specialized contractile tissue connected to bones • Major consumers of energy in the body • Primarily responsible for movement Wednesday, March 10, 2010
  14. 14. Muscle • Specialized contractile tissue connected to bones • Major consumers of energy in the body • Primarily responsible for movement • Contain cellular protein fibers Wednesday, March 10, 2010
  15. 15. 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) Wednesday, March 10, 2010
  16. 16. 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) Wednesday, March 10, 2010
  17. 17. Protein Wednesday, March 10, 2010
  18. 18. Protein • Globular structure composed of amino acids Wednesday, March 10, 2010
  19. 19. Protein • Globular structure composed of amino acids • Many are enzymes that catalyze metabolic processes within the cell Wednesday, March 10, 2010
  20. 20. Protein • Globular structure composed of amino acids • Many are enzymes that catalyze metabolic processes within the cell • Some have structural or mechanical functions Wednesday, March 10, 2010
  21. 21. 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 Wednesday, March 10, 2010
  22. 22. 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 Wednesday, March 10, 2010
  23. 23. 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 Wednesday, March 10, 2010
  24. 24. Muscle Nutrition Wednesday, March 10, 2010
  25. 25. Muscle Nutrition • Drink plenty of water Wednesday, March 10, 2010
  26. 26. Muscle Nutrition • Drink plenty of water • Maintain adequate sodium levels Wednesday, March 10, 2010
  27. 27. Muscle Nutrition • Drink plenty of water • Maintain adequate sodium levels • Maintain high levels of carbohydrate and protein Wednesday, March 10, 2010
  28. 28. Muscle Nutrition • Drink plenty of water • Maintain adequate sodium levels • Maintain high levels of carbohydrate and protein • Creatine Wednesday, March 10, 2010
  29. 29. Muscle Nutrition • Drink plenty of water • Maintain adequate sodium levels • Maintain high levels of carbohydrate and protein • Creatine • Glutamine Wednesday, March 10, 2010
  30. 30. Muscle Nutrition • Drink plenty of water • Maintain adequate sodium levels • Maintain high levels of carbohydrate and protein • Creatine • Glutamine • Rest Wednesday, March 10, 2010
  31. 31. Work it Out Wednesday, March 10, 2010
  32. 32. Work it Out • Resistance training leads to trauma in muscle fibers Wednesday, March 10, 2010
  33. 33. Work it Out • Resistance training leads to trauma in muscle fibers • Trauma causes satellite cells to signal muscle repair and growth Wednesday, March 10, 2010
  34. 34. 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 Wednesday, March 10, 2010
  35. 35. 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 Wednesday, March 10, 2010
  36. 36. Roids Wednesday, March 10, 2010
  37. 37. Roids •Thinking about cheating? Wednesday, March 10, 2010
  38. 38. Roids •Thinking about cheating? •Anabolic steroids increase ability to build muscle by increasing amount of protein synthesis Wednesday, March 10, 2010
  39. 39. 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 Wednesday, March 10, 2010
  40. 40. 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 Wednesday, March 10, 2010
  41. 41. 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 Wednesday, March 10, 2010
  42. 42. Sources Wednesday, March 10, 2010
  43. 43. 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 Wednesday, March 10, 2010
  44. 44. 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/ Wednesday, March 10, 2010
  45. 45. 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 Wednesday, March 10, 2010
  46. 46. 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 Wednesday, March 10, 2010
  47. 47. 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 Wednesday, March 10, 2010
  48. 48. 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 Image Sources: Wednesday, March 10, 2010
  49. 49. 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 Image Sources: • Bicep available from: http://bicepimplant.com/images/bicep.jpg Wednesday, March 10, 2010
  50. 50. 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 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 Wednesday, March 10, 2010
  51. 51. 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 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 Wednesday, March 10, 2010
  52. 52. 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 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 Wednesday, March 10, 2010
  53. 53. 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 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 Wednesday, March 10, 2010
  54. 54. 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 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 Wednesday, March 10, 2010
  55. 55. 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 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 Wednesday, March 10, 2010

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