Thesis Statement: Building muscle is a lot more difficult, and takes many more components than most people realize.
Introduction:
Attention Getter: Everyone has their own personal fitness goals whether its……
Preview: Today I’m going to be talking about building muscle, and the science behind it.
There are three major components….
1. Diet – what you eat, what it does
2. Lifestyle – sleep, resting, being healthy
3. Lifting – sets, reps, weight, rest
Transition: I’d like to first go into detail on a person’s diet.
I. diet – what you eat
A. Calories
i. Put in more then you burn, if you burn all your calories, what is left to create new tissue
B. Quality
i. You can’t just eat 3000 calories worth of sugar, or fried food, it’s just like a car, if you want it to perform at it’s best you have to use the
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Protein
i. Protein is the building blocks of muscle development, if you’re looking to build muscle you need to eat at least 1 gram of protein for every pound of body weight
II. Lifestyle
A. Healthy – moving around
i. You want to be in a healthy condition so your body repairs itself efficiently
B. Don’t smoke don’t do drugs
i. Just like diet what you put in is what you get out, if you smoke or do drugs, you almost certainly won’t see any gains.
C. Sleep regularly
i. Sleep is essential to building muscle, your body does the majority of its tissue repairing while you are sleeping.
III. Weightlifting – workout plan
A. How many sets and reps
i. A rep or repetition is one motion completed during an exercise, a set is the number of reps you complete before resting. ii. For muscle building you want to keep your repetitions between 6 and 12, and your sets at 3 to 4
B. How long you rest between sets
i. The time period you rest between your sets is actually directly related to the type of muscle you wish to build, shorter rest periods equate to endurance, longer equates to strength ii. For muscles building you want to rest between 60 and 90 seconds.
C. How much weight you
To clarify further, your body does not really care how muscular and lean you are. It only cares about having to survive. If only building up muscles were easy, we would all be walking around appearing like the Incredible Hulk. Muscle building is tough, and it truly takes time.
Robsin, David. "A history lesson in bodybuilding" www.bodybuilding.com. 21 march. 2005. Bodybuilding.com. 15 Feb. 2014 .
...individuals; this is further supported by the ACSM guidelines (Ratamess et al., 2009). Willardson et al.’s (2008) research can be applied to Mr Hards programme as subjects had a wealth of strength training experience; they do however highlight that rest periods can vary depending on individual training age, level and goals. To conclude if the training difficulty is not increased at a point, no further gains in the specific muscle groups (Quads/hamstrings, Gastrocnemius/Soleus and Gluteus). Therefore to progressively overload targeted muscles groups contains increasing total training volume by increasing number of sets or repetitions and rest periods. More importantly these changes must be implemented steadily to allow sufficient time for physiological adaptations, due to these factors total training volume should be made in small amount of 2.5% to 5% (ACSM, 2002).
I was able to gain knowledge about the different parts of the body which are important in the field of bodybuilding. I discover that there are main muscle groups and each of these muscle groups have different parts. For example, the main muscle groups would be the chest, back, arms, shoulders and legs. Now each of these main muscle groups have more that one part, your arms has biceps, triceps and a forearms. Each of these parts are made up or many more segments that can construct a list that can go on for a while. Gaining such a vast understanding of my body was thrilling. I was able to understand all the parts of my body. I am confident that I know almost every muscle group that is in the known human body. After learning about each individual muscle, I was then able to move on to the next step understanding how to train these individual muscle groups. I figured out that there are different routines that you have to follow in order to train each muscle. For example, your legs can be split into different muscles segments such as the quads, calves, and hamstrings. Once I isolated each muscle segment I was able to find workouts for each of them. For the quadriceps you would do workouts known as a barbell squat, lunges and reverse leg curls. Then after finding this out I had to
It took years of hard work and dedication, but I fell in love with the process. Today, I 'm going to share the 7 most important tips that I personally followed to go from skinny to muscular.
Peyser, Marc and Springer, Karen. "The New Muscle Candy." Newsweek 12 January 1998: 131(2): 68.
Having been a part of this group for a while now, multiple individuals along with myself consider bodybuilding to have made a positive impact on our lives. In order to see if our situation was similar in someone who has other focuses in their life, a personal interview was conducted with Michael Ledesma, a full time high school counselor. He describes his experience in a very positive way in which weightlifting has become a part of his daily routine without interfering with it. When asked if weightlifting has improved his functionality he responded by stating, “ Yes weightlifting has improved my functionality. I am more alert throughout the day and am actually more energized when working out in the morning then opposed to at night.” Ledesma
I was clueless to how everything works and what I should do. I observed people of different sizes, lifting various amounts of weights and doing different workouts. I didn’t know where to start. As I went to the gym for a month trying different things not knowing what I was doing I decided to go online. I discovered a site called bodybuilding.com. This site is literally the best discovery I ever made in my life. It was this site that filled my life with knowledge which ultimately transformed my life to what it is today. This site helped me became literate in things I would have never understood on my own. It was this site that set me on my journey of becoming a bodybuilder. I wanted to be someone who can develop the body through exercise and diet, but more specifically the development of the physique which is known universally as bodybuilding. Discovering this site helped me understand what bodybuilding is, and one thing always leads to the next as some may say so I achieve the ability to learn all about the structure of the human body. I was able to gain knowledge about the different parts of the body which are important in the field of bodybuilding. I discover that there are main muscle groups and each of these muscle groups has different parts. For example, the main muscle groups would be the chest, back, arms, shoulders and
Stoppani, J., P.H.D., & Wuebben, J. (2011, 01). Burn notice. Joe Weider's Muscle & Fitness, 72,
Sometimes these dramatic changes in our workout programs (such as increasing volume or intensity) can put too much of a shock on the body. Especially if you see these pro athletes or bodybuilders crazy hard workouts, just because they do it does not mean that it’s right for you. When we are using high rep or intensity sets multiple days a week on the same muscle groups such as drop sets, failure sets and compound sets. This can diminish your energy and take longer for your body to
I have been almost obsessed with getting as strong as possible, and luckily for me I wasn’t the only one. Many other people have done plenty of research on what supplements, what workouts, and how much you should workout to get stronger and better. Before this paper I knew some of the basics about working out. I knew that training legs was more important than training arms even though it was significantly
Schwarzenegger, Arnold, and Bill Dobbins. "Evolution and History". Arnold Schwarzenegger Encyclopedia of Modern Bodybuilding. New York and Schuster,1985. N. Pag. Print.
A lot of people are trying to build muscles in their body by working out. They work out by lifting heavy weights. However, when working out to building muscle, one needs to consume healthy foods and more proteins. After finishing a workout, the muscles in the body have microscopic tears to form in the fiber and connective tissues. This will cause the muscles to be tired and damaged. To repair the muscle, consume healthy foods and more protein. When one get enough foods in the body, the muscles will use the nutrients from the foods consumed and slowly rebuild, resulting in muscles in the body to increase size, strength, and muscle capacity. When I was in grade 9, I started to lift weight and I was new to it. After a few days of working out my body was experiencing any change. I realized that the reason my body was not experiencing change is because of what I was eating. I was not eating much protein and healthy foods. Later I started to eat foods that contain high protein and then I started to experience change, my muscles were getting bigger and stronger. Foods that contain high in protein can help to build muscles such as cottage cheese, chicken breast, whole eggs, canned tuna, etc. So therefore, having enough protein is the main key in order to build
You've probably heard about how influential protein is to gaining muscle, but it also gives you
When I first began to exercise, I was primarily trying to add size on to my body. At the time I only weighed about one hundred sixty pounds and I was six foot one inch. I was also eight teen and feeling that my lack of participating in school sporting events, as well as my abuse of alcohol and less than ideal food choices, had stunted my physical potential. With this new found feeling of inadequacy I set off on a journey that would change my life forever. The first thing I noticed when I began searching for ways to change my body, was that I was obviously going to have to buy weights if I wanted to look like the guys in the gym. So I set out and purchased the cheapest bench and set of weights I could find. I began to mimic exercises that I had seen people do on television or while walking past the gym. In a period of about a month I had already noticed a huge difference in the amount of weight that I could lift. Within the first year of unorganized lifting, as well as no change to my eating habits, I h...