-
Cramps or spasms? #muscles
#muscles #sports #active #shorts #run #lift #orthopedics
✍️Dr. Matthew Harb talks about muscle spasms
https://www.MatthewHarbMD.com/links
👨⚕️Orthopedic Hip and Knee Surgeon
📍Located in Maryland and Washington DC
📚Education and Insight
🛠Minimally invasive, outpatient, hip and knee replacement surgery
👉Visit me Online: https://www.MatthewHarbMD.com
☎️Schedule a virtual or in office appointment: https://www.MatthewHarbMD.com/links
📲Follow me on Social Media:
💥TIKTOK: https://www.tiktok.com/@matthewharbmd
💥INSTAGRAM: https://www.instagram.com/thebonesurgeon
📲Please SUBSCRIBE for new #shorts #doctor videos!
https://www.youtube.com/channel/UCbte-7tl7kaAm1xfWgz6xvQ?app=desktop&sub_confirmation=1
✍️QUESTION — Have a question or comment about medicine, orthopedic surgery, or musculoske...
published: 28 Mar 2022
-
Muscle Hypertrophy Explained (What Makes Muscle Grow)
To gain muscle through weight lifting, you must have both metabolic fatigue and mechanical damage. When you lift heavy, the contractile proteins in your muscles must generate enough force to overcome the weight's resistance. This in turn can cause structural damage to the muscle. Mechanical damage to muscle proteins activates the body's repair response, muscle size increases as a result of the damaged protein fibers. The ATP, an energy component that supports the contraction of your muscles, is used up by the muscle fibers, which results in metabolic fatigue. They are unable to continue fueling muscle contractions or can no longer lift the weight effectively, this can also result in muscle growth. Gaining muscle hypertrophy requires both metabolic fatigue and mechanical damage. #Shorts #m...
published: 04 Feb 2023
-
Muscle Anatomy 101
published: 29 Aug 2024
-
How your muscular system works - Emma Bryce
Check out our Patreon page: https://www.patreon.com/teded
View full lesson: https://ed.ted.com/lessons/how-your-muscular-system-works-emma-bryce
Each time you take a step, 200 muscles work in unison to lift your foot, propel it forward, and set it down. It’s just one of the many thousands of tasks performed by the muscular system: this network of over 650 muscles covers the body and is the reason we can blink, smile, run, jump, and stand upright. So how does it work? Emma Bryce takes you into the body to find out.
Lesson by Emma Bryce, directed by Viviane Leezer.
Thank you so much to our patrons for your support! Without you this video would not be possible.
Tony Trapuzzano, Devin Harris, Brandy Jones, John Ess, Jessica James, Barun Padhy, Dale Dualan, Simone Kidner, Shawn Quichocho, ...
published: 26 Oct 2017
-
Why Do We Get Muscle Cramps 😫 #shorts #viralvideo #Creativelearning3d
Ever had a sudden, sharp pain in your leg that stops you in your tracks? That's a muscle cramp! It happens when your muscles contract involuntarily and don’t relax. Muscle cramps can be caused by dehydration, overuse, or holding a position for too long. When your body lacks enough fluids or electrolytes like potassium, calcium, or magnesium, your muscles misfire, leading to that painful cramp. Stretching and staying hydrated can help prevent cramps, so make sure to drink plenty of water and keep your muscles flexible!
Disclaimer:
"This video is for informational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult with a doctor or qualified healthcare provider for personalized guidance and recommendations."
#musclecramps, #musc...
published: 23 Sep 2024
-
The Strongest Muscle In Your Body 🤨 (not what you think)
published: 06 May 2023
-
Muscles, Part 1 - Muscle Cells: Crash Course Anatomy & Physiology #21
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: https://apple.co/3d4eyZo
Download it here for Android Devices: https://bit.ly/2SrDulJ
Chapters:
Introduction: Muscle Lov...
published: 08 Jun 2015
-
📌UPPER BODY AT HOME | 4 Bodyweight Exercises👌
published: 02 Oct 2024
-
How To Build Muscle (Explained In 5 Levels)
Explaining how to gain muscle in 5 levels of increasing complexity.
Download my FREE Comeback Program here: https://jeffnippard.com/comeback-program/
Get my Ultimate Guide To Body Recomposition here:
https://shop.jeffnippard.com/product/the-ultimate-guide-to-body-recomposition/
If you're still in your first 1-2 years of lifting, I strongly recommend running my Fundamentals Program: https://shop.jeffnippard.com/product/fundamentals-hypertrophy-program/
-------------------------------
Help SUPPORT the channel by:
1. Trying one of my training programs: → http://www.jeffnippard.com/programs
2. Checking out what my sponsors have to offer:
▹ MASS (Monthly Research Review)
‣ https://bit.ly/jeffMASS
‣ Only $25/month (pre-paid yearly)
▹ PEScience Supplements
‣ https://www.PEScience.com
‣ U...
published: 22 Jul 2021
-
What makes muscles grow? - Jeffrey Siegel
View full lesson: https://ed.ted.com/lessons/what-makes-muscles-grow-jeffrey-siegel
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.
published: 03 Nov 2015
0:14
Cramps or spasms? #muscles
#muscles #sports #active #shorts #run #lift #orthopedics
✍️Dr. Matthew Harb talks about muscle spasms
https://www.MatthewHarbMD.com/links
👨⚕️Orthopedic Hip a...
#muscles #sports #active #shorts #run #lift #orthopedics
✍️Dr. Matthew Harb talks about muscle spasms
https://www.MatthewHarbMD.com/links
👨⚕️Orthopedic Hip and Knee Surgeon
📍Located in Maryland and Washington DC
📚Education and Insight
🛠Minimally invasive, outpatient, hip and knee replacement surgery
👉Visit me Online: https://www.MatthewHarbMD.com
☎️Schedule a virtual or in office appointment: https://www.MatthewHarbMD.com/links
📲Follow me on Social Media:
💥TIKTOK: https://www.tiktok.com/@matthewharbmd
💥INSTAGRAM: https://www.instagram.com/thebonesurgeon
📲Please SUBSCRIBE for new #shorts #doctor videos!
https://www.youtube.com/channel/UCbte-7tl7kaAm1xfWgz6xvQ?app=desktop&sub_confirmation=1
✍️QUESTION — Have a question or comment about medicine, orthopedic surgery, or musculoskeletal conditions. Post in the comment sections and let me know!
Dr. Matthew Harb specializes in minimally invasive, muscle sparing, hip and knee replacement surgery. Minimally invasive surgery allows patients to recover faster and have less pain post operatively. Implants are tailored and custom fit to each patient to allow for improved performance. Dr. Harb’s expertise in rapid recovery protocols allow for quick recovery after surgery and excellent outcomes in patients with hip and knee arthritis. With minimally invasive, muscle sparing surgery patients can return to their lifestyles and get back to doing the things they love sooner. Dr. Harb performs outpatient joint replacement surgery with many of his patients walking independently and going home the day of surgery.
“My focus is excellence in patient care, expedited recovery after surgery, and getting people back to the normal activities they love. Our team focused approach is committed to superb outcomes, improving lives, and returning patients to living pain free.”
https://wn.com/Cramps_Or_Spasms_Muscles
#muscles #sports #active #shorts #run #lift #orthopedics
✍️Dr. Matthew Harb talks about muscle spasms
https://www.MatthewHarbMD.com/links
👨⚕️Orthopedic Hip and Knee Surgeon
📍Located in Maryland and Washington DC
📚Education and Insight
🛠Minimally invasive, outpatient, hip and knee replacement surgery
👉Visit me Online: https://www.MatthewHarbMD.com
☎️Schedule a virtual or in office appointment: https://www.MatthewHarbMD.com/links
📲Follow me on Social Media:
💥TIKTOK: https://www.tiktok.com/@matthewharbmd
💥INSTAGRAM: https://www.instagram.com/thebonesurgeon
📲Please SUBSCRIBE for new #shorts #doctor videos!
https://www.youtube.com/channel/UCbte-7tl7kaAm1xfWgz6xvQ?app=desktop&sub_confirmation=1
✍️QUESTION — Have a question or comment about medicine, orthopedic surgery, or musculoskeletal conditions. Post in the comment sections and let me know!
Dr. Matthew Harb specializes in minimally invasive, muscle sparing, hip and knee replacement surgery. Minimally invasive surgery allows patients to recover faster and have less pain post operatively. Implants are tailored and custom fit to each patient to allow for improved performance. Dr. Harb’s expertise in rapid recovery protocols allow for quick recovery after surgery and excellent outcomes in patients with hip and knee arthritis. With minimally invasive, muscle sparing surgery patients can return to their lifestyles and get back to doing the things they love sooner. Dr. Harb performs outpatient joint replacement surgery with many of his patients walking independently and going home the day of surgery.
“My focus is excellence in patient care, expedited recovery after surgery, and getting people back to the normal activities they love. Our team focused approach is committed to superb outcomes, improving lives, and returning patients to living pain free.”
- published: 28 Mar 2022
- views: 2645005
0:47
Muscle Hypertrophy Explained (What Makes Muscle Grow)
To gain muscle through weight lifting, you must have both metabolic fatigue and mechanical damage. When you lift heavy, the contractile proteins in your muscles...
To gain muscle through weight lifting, you must have both metabolic fatigue and mechanical damage. When you lift heavy, the contractile proteins in your muscles must generate enough force to overcome the weight's resistance. This in turn can cause structural damage to the muscle. Mechanical damage to muscle proteins activates the body's repair response, muscle size increases as a result of the damaged protein fibers. The ATP, an energy component that supports the contraction of your muscles, is used up by the muscle fibers, which results in metabolic fatigue. They are unable to continue fueling muscle contractions or can no longer lift the weight effectively, this can also result in muscle growth. Gaining muscle hypertrophy requires both metabolic fatigue and mechanical damage. #Shorts #muscle #workout #hypertrophy
_____________________________________________________________________________________________
Subscribe: https://rb.gy/9lifdm
Contact:
[email protected]
The information and resources provided on this channel are for educational and informational purposes only.
https://wn.com/Muscle_Hypertrophy_Explained_(What_Makes_Muscle_Grow)
To gain muscle through weight lifting, you must have both metabolic fatigue and mechanical damage. When you lift heavy, the contractile proteins in your muscles must generate enough force to overcome the weight's resistance. This in turn can cause structural damage to the muscle. Mechanical damage to muscle proteins activates the body's repair response, muscle size increases as a result of the damaged protein fibers. The ATP, an energy component that supports the contraction of your muscles, is used up by the muscle fibers, which results in metabolic fatigue. They are unable to continue fueling muscle contractions or can no longer lift the weight effectively, this can also result in muscle growth. Gaining muscle hypertrophy requires both metabolic fatigue and mechanical damage. #Shorts #muscle #workout #hypertrophy
_____________________________________________________________________________________________
Subscribe: https://rb.gy/9lifdm
Contact:
[email protected]
The information and resources provided on this channel are for educational and informational purposes only.
- published: 04 Feb 2023
- views: 20599612
4:45
How your muscular system works - Emma Bryce
Check out our Patreon page: https://www.patreon.com/teded
View full lesson: https://ed.ted.com/lessons/how-your-muscular-system-works-emma-bryce
Each time you...
Check out our Patreon page: https://www.patreon.com/teded
View full lesson: https://ed.ted.com/lessons/how-your-muscular-system-works-emma-bryce
Each time you take a step, 200 muscles work in unison to lift your foot, propel it forward, and set it down. It’s just one of the many thousands of tasks performed by the muscular system: this network of over 650 muscles covers the body and is the reason we can blink, smile, run, jump, and stand upright. So how does it work? Emma Bryce takes you into the body to find out.
Lesson by Emma Bryce, directed by Viviane Leezer.
Thank you so much to our patrons for your support! Without you this video would not be possible.
Tony Trapuzzano, Devin Harris, Brandy Jones, John Ess, Jessica James, Barun Padhy, Dale Dualan, Simone Kidner, Shawn Quichocho, Gi Nam Lee, Joy Love Om, Narat Suchartsunthorn, Miloš Stevanović, Ghassan Alhazzaa, Duo Xu, Yankai Liu, Pavel Zalevskiy, André Spencer, Justus Berberich, Claudia Mayfield.
https://wn.com/How_Your_Muscular_System_Works_Emma_Bryce
Check out our Patreon page: https://www.patreon.com/teded
View full lesson: https://ed.ted.com/lessons/how-your-muscular-system-works-emma-bryce
Each time you take a step, 200 muscles work in unison to lift your foot, propel it forward, and set it down. It’s just one of the many thousands of tasks performed by the muscular system: this network of over 650 muscles covers the body and is the reason we can blink, smile, run, jump, and stand upright. So how does it work? Emma Bryce takes you into the body to find out.
Lesson by Emma Bryce, directed by Viviane Leezer.
Thank you so much to our patrons for your support! Without you this video would not be possible.
Tony Trapuzzano, Devin Harris, Brandy Jones, John Ess, Jessica James, Barun Padhy, Dale Dualan, Simone Kidner, Shawn Quichocho, Gi Nam Lee, Joy Love Om, Narat Suchartsunthorn, Miloš Stevanović, Ghassan Alhazzaa, Duo Xu, Yankai Liu, Pavel Zalevskiy, André Spencer, Justus Berberich, Claudia Mayfield.
- published: 26 Oct 2017
- views: 2686571
0:24
Why Do We Get Muscle Cramps 😫 #shorts #viralvideo #Creativelearning3d
Ever had a sudden, sharp pain in your leg that stops you in your tracks? That's a muscle cramp! It happens when your muscles contract involuntarily and don’t re...
Ever had a sudden, sharp pain in your leg that stops you in your tracks? That's a muscle cramp! It happens when your muscles contract involuntarily and don’t relax. Muscle cramps can be caused by dehydration, overuse, or holding a position for too long. When your body lacks enough fluids or electrolytes like potassium, calcium, or magnesium, your muscles misfire, leading to that painful cramp. Stretching and staying hydrated can help prevent cramps, so make sure to drink plenty of water and keep your muscles flexible!
Disclaimer:
"This video is for informational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult with a doctor or qualified healthcare provider for personalized guidance and recommendations."
#musclecramps, #musclehealth, #crampsrelief, #legcramps, #musclespasms, #musclecare, #fitnesstips, #crampsprevention, #healthandwellness, #crampsexplained, #stayhydrated, #musclerecovery, #crampstreatment
https://wn.com/Why_Do_We_Get_Muscle_Cramps_😫_Shorts_Viralvideo_Creativelearning3D
Ever had a sudden, sharp pain in your leg that stops you in your tracks? That's a muscle cramp! It happens when your muscles contract involuntarily and don’t relax. Muscle cramps can be caused by dehydration, overuse, or holding a position for too long. When your body lacks enough fluids or electrolytes like potassium, calcium, or magnesium, your muscles misfire, leading to that painful cramp. Stretching and staying hydrated can help prevent cramps, so make sure to drink plenty of water and keep your muscles flexible!
Disclaimer:
"This video is for informational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult with a doctor or qualified healthcare provider for personalized guidance and recommendations."
#musclecramps, #musclehealth, #crampsrelief, #legcramps, #musclespasms, #musclecare, #fitnesstips, #crampsprevention, #healthandwellness, #crampsexplained, #stayhydrated, #musclerecovery, #crampstreatment
- published: 23 Sep 2024
- views: 1631605
10:24
Muscles, Part 1 - Muscle Cells: Crash Course Anatomy & Physiology #21
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 ...
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: https://apple.co/3d4eyZo
Download it here for Android Devices: https://bit.ly/2SrDulJ
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 http://www.patreon.com/crashcourse
Want to find Crash Course elsewhere on the internet?
Facebook - http://www.facebook.com/YouTubeCrashCourse
Twitter - http://www.twitter.com/TheCrashCourse
Instagram - https://www.instagram.com/thecrashcourse/
CC Kids: http://www.youtube.com/crashcoursekids
https://wn.com/Muscles,_Part_1_Muscle_Cells_Crash_Course_Anatomy_Physiology_21
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: https://apple.co/3d4eyZo
Download it here for Android Devices: https://bit.ly/2SrDulJ
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 http://www.patreon.com/crashcourse
Want to find Crash Course elsewhere on the internet?
Facebook - http://www.facebook.com/YouTubeCrashCourse
Twitter - http://www.twitter.com/TheCrashCourse
Instagram - https://www.instagram.com/thecrashcourse/
CC Kids: http://www.youtube.com/crashcoursekids
- published: 08 Jun 2015
- views: 7128479
21:55
How To Build Muscle (Explained In 5 Levels)
Explaining how to gain muscle in 5 levels of increasing complexity.
Download my FREE Comeback Program here: https://jeffnippard.com/comeback-program/
Get my U...
Explaining how to gain muscle in 5 levels of increasing complexity.
Download my FREE Comeback Program here: https://jeffnippard.com/comeback-program/
Get my Ultimate Guide To Body Recomposition here:
https://shop.jeffnippard.com/product/the-ultimate-guide-to-body-recomposition/
If you're still in your first 1-2 years of lifting, I strongly recommend running my Fundamentals Program: https://shop.jeffnippard.com/product/fundamentals-hypertrophy-program/
-------------------------------
Help SUPPORT the channel by:
1. Trying one of my training programs: → http://www.jeffnippard.com/programs
2. Checking out what my sponsors have to offer:
▹ MASS (Monthly Research Review)
‣ https://bit.ly/jeffMASS
‣ Only $25/month (pre-paid yearly)
▹ PEScience Supplements
‣ https://www.PEScience.com
‣ Use discount code JEFF to save $$
▹ RISE Training Gear and Sportwear
‣ http://rise.ca/jeff
‣ Use discount code JEFF to save 10%
-------------------------------
In this video I'm explaining how to build muscle in 5 levels of increasing difficulty from Noob to Pro. The first level covers the basics: you need to lift and eat protein. Level 2 goes one layer deeper covering progressive overload and daily protein intake (how much protein per day?). Level 3 covers effort, training volume, intensity, exercise selection and frequency. Level 4 gets more granular, describing exactly what causes muscle growth through a critical evaluation of the three-factor model (mechanical tension, muscle damage and metabolic stress). On this level, we address questions like "what role does soreness play in hypertrophy?" and "how much is the pump driving muscle growth?" Level 5 is a deep dive into the biochemistry of muscle growth: the physiological impacts of tension, amino acids (leucine, EAAs) and testosterone.
0:00 - Introducing the levels
0:30 - Level 1: Noob
1:25 - Level 2: Novice
4:23 - Level 3: Average
10:03 - Level 4: Elite
15:50 - Level 5: Pro
-------------------------------
References:
Total Daily Protein Target:
https://pubmed.ncbi.nlm.nih.gov/28698222/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5828430/
Training Volume:
https://www.strongerbyscience.com/the-new-approach-to-training-volume/
Training Intensity:
https://pubmed.ncbi.nlm.nih.gov/29564973/
Training Frequency:
https://pubmed.ncbi.nlm.nih.gov/30558493/
Rest Periods: https://www.youtube.com/watch?v=NR94rNsArv0
Tempo: https://www.youtube.com/watch?v=TQxMvpe2lQ8
Intensity Techniques: https://www.youtube.com/watch?v=Ri0v5-osLCQ
Mechanisms of Muscle Hypertrophy:
https://pubmed.ncbi.nlm.nih.gov/20847704/
Muscle Damage:
https://pubmed.ncbi.nlm.nih.gov/30335577/
https://pubmed.ncbi.nlm.nih.gov/29282529/
*Footnote on Metabolic Stress:
While I personally think it makes the most sense, it actually isn't perfectly clear if shorter rest periods do in fact increase metabolic stress compared to longer rest periods. For example, this study (https://sites.kowsarpub.com/asjsm/articles/57500.html) found that blood lactate levels increased similarly during a full-body workout when resting either 30, 60, or 120 seconds between sets. Still, since this study only measured lactate levels and not H+, hypoxia, phosphate, etc. I think the assumption that shorter rest periods would lead to more metabolic stress (via increased fatigue) is nonetheless a reasonable assumption in the absence of direct empirical data.
*Footnote on BFR:
Some might argue that BFR does actually enhance muscle hypertrophy, however, if that effect exists, metabolic stress hasn't been shown to be the main causative factor. Plus, BFR only seems to augment hypertrophy if the training methods are suboptimal (both light weights and far from failure).
Blood Flow Restriction:
https://pubmed.ncbi.nlm.nih.gov/30694972/
Costameres:
https://pubmed.ncbi.nlm.nih.gov/12556452/
Titin:
https://pdb101.rcsb.org/motm/185
Filamins:
https://www.mdpi.com/2411-5142/1/1/90
Hypertrophy Stimuli and Sensors:
https://pubmed.ncbi.nlm.nih.gov/30335577/
mTOR:
https://www.rcsb.org/3d-view/5FLC
Sarcoplasmic Hypertrophy:
https://www.strongerbyscience.com/sarcoplasmic-vs-myofibrillar-hypertrophy
This video was inspired by the "5 Levels" series on Wired: https://www.youtube.com/channel/UCftwRNsjfRo08xYE31tkiyw
Helpful video:
https://www.youtube.com/watch?v=voMnQr7sfmk
Music:
Bankrupt Beats:
https://www.youtube.com/channel/UCr4OlbPX24EjWIniK7tj0VA
Written by me
Edited by me
Filmed by Daniel Cooper, Stephanie Buttermore and me
Thanks for Jorn Trommelen, Andrew Vigotsky and Eric Helms for their help!
-------------------------------
Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
https://wn.com/How_To_Build_Muscle_(Explained_In_5_Levels)
Explaining how to gain muscle in 5 levels of increasing complexity.
Download my FREE Comeback Program here: https://jeffnippard.com/comeback-program/
Get my Ultimate Guide To Body Recomposition here:
https://shop.jeffnippard.com/product/the-ultimate-guide-to-body-recomposition/
If you're still in your first 1-2 years of lifting, I strongly recommend running my Fundamentals Program: https://shop.jeffnippard.com/product/fundamentals-hypertrophy-program/
-------------------------------
Help SUPPORT the channel by:
1. Trying one of my training programs: → http://www.jeffnippard.com/programs
2. Checking out what my sponsors have to offer:
▹ MASS (Monthly Research Review)
‣ https://bit.ly/jeffMASS
‣ Only $25/month (pre-paid yearly)
▹ PEScience Supplements
‣ https://www.PEScience.com
‣ Use discount code JEFF to save $$
▹ RISE Training Gear and Sportwear
‣ http://rise.ca/jeff
‣ Use discount code JEFF to save 10%
-------------------------------
In this video I'm explaining how to build muscle in 5 levels of increasing difficulty from Noob to Pro. The first level covers the basics: you need to lift and eat protein. Level 2 goes one layer deeper covering progressive overload and daily protein intake (how much protein per day?). Level 3 covers effort, training volume, intensity, exercise selection and frequency. Level 4 gets more granular, describing exactly what causes muscle growth through a critical evaluation of the three-factor model (mechanical tension, muscle damage and metabolic stress). On this level, we address questions like "what role does soreness play in hypertrophy?" and "how much is the pump driving muscle growth?" Level 5 is a deep dive into the biochemistry of muscle growth: the physiological impacts of tension, amino acids (leucine, EAAs) and testosterone.
0:00 - Introducing the levels
0:30 - Level 1: Noob
1:25 - Level 2: Novice
4:23 - Level 3: Average
10:03 - Level 4: Elite
15:50 - Level 5: Pro
-------------------------------
References:
Total Daily Protein Target:
https://pubmed.ncbi.nlm.nih.gov/28698222/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5828430/
Training Volume:
https://www.strongerbyscience.com/the-new-approach-to-training-volume/
Training Intensity:
https://pubmed.ncbi.nlm.nih.gov/29564973/
Training Frequency:
https://pubmed.ncbi.nlm.nih.gov/30558493/
Rest Periods: https://www.youtube.com/watch?v=NR94rNsArv0
Tempo: https://www.youtube.com/watch?v=TQxMvpe2lQ8
Intensity Techniques: https://www.youtube.com/watch?v=Ri0v5-osLCQ
Mechanisms of Muscle Hypertrophy:
https://pubmed.ncbi.nlm.nih.gov/20847704/
Muscle Damage:
https://pubmed.ncbi.nlm.nih.gov/30335577/
https://pubmed.ncbi.nlm.nih.gov/29282529/
*Footnote on Metabolic Stress:
While I personally think it makes the most sense, it actually isn't perfectly clear if shorter rest periods do in fact increase metabolic stress compared to longer rest periods. For example, this study (https://sites.kowsarpub.com/asjsm/articles/57500.html) found that blood lactate levels increased similarly during a full-body workout when resting either 30, 60, or 120 seconds between sets. Still, since this study only measured lactate levels and not H+, hypoxia, phosphate, etc. I think the assumption that shorter rest periods would lead to more metabolic stress (via increased fatigue) is nonetheless a reasonable assumption in the absence of direct empirical data.
*Footnote on BFR:
Some might argue that BFR does actually enhance muscle hypertrophy, however, if that effect exists, metabolic stress hasn't been shown to be the main causative factor. Plus, BFR only seems to augment hypertrophy if the training methods are suboptimal (both light weights and far from failure).
Blood Flow Restriction:
https://pubmed.ncbi.nlm.nih.gov/30694972/
Costameres:
https://pubmed.ncbi.nlm.nih.gov/12556452/
Titin:
https://pdb101.rcsb.org/motm/185
Filamins:
https://www.mdpi.com/2411-5142/1/1/90
Hypertrophy Stimuli and Sensors:
https://pubmed.ncbi.nlm.nih.gov/30335577/
mTOR:
https://www.rcsb.org/3d-view/5FLC
Sarcoplasmic Hypertrophy:
https://www.strongerbyscience.com/sarcoplasmic-vs-myofibrillar-hypertrophy
This video was inspired by the "5 Levels" series on Wired: https://www.youtube.com/channel/UCftwRNsjfRo08xYE31tkiyw
Helpful video:
https://www.youtube.com/watch?v=voMnQr7sfmk
Music:
Bankrupt Beats:
https://www.youtube.com/channel/UCr4OlbPX24EjWIniK7tj0VA
Written by me
Edited by me
Filmed by Daniel Cooper, Stephanie Buttermore and me
Thanks for Jorn Trommelen, Andrew Vigotsky and Eric Helms for their help!
-------------------------------
Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
- published: 22 Jul 2021
- views: 7384579
4:20
What makes muscles grow? - Jeffrey Siegel
View full lesson: https://ed.ted.com/lessons/what-makes-muscles-grow-jeffrey-siegel
We have over 600 muscles in our bodies that help bind us together, hold us ...
View full lesson: https://ed.ted.com/lessons/what-makes-muscles-grow-jeffrey-siegel
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.
https://wn.com/What_Makes_Muscles_Grow_Jeffrey_Siegel
View full lesson: https://ed.ted.com/lessons/what-makes-muscles-grow-jeffrey-siegel
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.
- published: 03 Nov 2015
- views: 21830451