Muscle Cells Lab Report
HOW TO GAIN MUSCLES.
Introduction.
The assignment topic touches on a very important part of the human body a muscle. This is a soft tissue found on most animals and is made of cells that contain protein filaments of actin and myosin that slide past one another, producing a contraction that changes both the length and the shape of the cell. It function to produce force there location on the body or according to the functions and roles they play. They are the cardiac muscles (muscles covering the heart), the smooth muscles (muscles covering the intestine and blood vessels) and the skeletal muscles. Our major discussion will be on the skeletal muscles (muscles attached to the skeleton) for they are the majorly involved muscles during body building.
Essential tips to focus on for muscle build.
The listed below training designs and tips are considered best in terms of muscle building and will impress the trainee for giving excellent boast on the muscles. They are actually …show more content…
recommended for easy and first muscle build.
1. Eat well.
One is urged to eat like an athlete. In a muscle building mission, one is recommended to eat maximum (eat to fuel not to feed) to increase body weight. You are urged to eat more meals a day and eat natural foods (direct plant and animal foods) which contain grade1 proteins so that it can have direct results reflect on the body.
2. Keep reps at 12 or less.
Anything in excess will not give sufficient resistance to work your fast-twitch muscle fibre especially those responsible for heavy lifting and powerful movements. Primary compound lifts should stay below eight reps to increase growth hormone production; and supplemental lifts (lower intensity, single joint movements like Curls) should work in the six- to eight-rep range to maximize hypertrophy (i.e., muscle growth).
3. Consistently lift weights over the head.
The exercise of lifting weights over the head needs almost every muscle fibre in the body to support one from collapsing under the bar hence making the muscles grow stronger and larger as days pass by. There are different that can be implemented depending on the persons goals for the training session:
• snatch and clean & jerk
• Over head squats
•push press/military press
•Turkish get-ups
• Waiter carries
4. Focus on big lifts
One should always have that focus on compound lifts like squats, deadlifts and multi-joint press and pulis through there full range of motion. The increased stress produced by these movements stimulates growth hormone synthesis while improving anabolic response and muscle building. One who is an amateur to strength training (less than two years of lifting experience), he should work his way up to heavy sets of four to five repetitions. More experienced lifters can build up to sets as heavy as one- to three-rep maximums.
Alongside this trainings one can use the following supplements to fasten and boast muscle build.
1. Creatine this is a supplement that is produced naturally in your body, it provides energy for your muscles and other tissues. Taking creatine as a dietary supplement can increase its contents in the muscles by up to 40% beyond the normal content. This will facilitate muscle gain since it affects the work rate of the muscle cell by increasing. Creatine also increases water contents in the muscles which makes the muscle appear like they have swollen slightly which is a sign of muscle build. Studies have justified that creatine is safe for muscle build up and causes no harm.
2. Protein supplements
For one to have excellent muscle growth he/she requires much intake of proteins than the amount his/her body breaks down through natural process. One can take protein supplements to enhance adequate supply of protein to the body. Some of the mostly available protein supplements are whey, casein and soy
proteins.
3. Weight gainers
This are supplements mainly designed to enable one gain more protein and calories. They are recommended to be used by individuals who suffer from lesser muscle growth. They are recommended to be used if someone is facing problems in eating well and instead prefers drinking weight gainer shake drinks.
Other supplements like the once listed below are also recommended for quality muscle building:
1. Beta- Alanine (This is a special type of amino acid that reduces fatigue and increases exercise performance.)
2. Branched- chain Amino Acid ( This consists of the luesine, valine and isoluesine. They are important in muscle growth for they make up to 14% of the amino acids in ones muscles. It contributes a lot in reduction of muscle lose.)
Introduction.
The assignment topic touches on a very important part of the human body a muscle. This is a soft tissue found on most animals and is made of cells that contain protein filaments of actin and myosin that slide past one another, producing a contraction that changes both the length and the shape of the cell. It function to produce force there location on the body or according to the functions and roles they play. They are the cardiac muscles (muscles covering the heart), the smooth muscles (muscles covering the intestine and blood vessels) and the skeletal muscles. Our major discussion will be on the skeletal muscles (muscles attached to the skeleton) for they are the majorly involved muscles during body building.
Essential tips to focus on for muscle build.
The listed below training designs and tips are considered best in terms of muscle building and will impress the trainee for giving excellent boast on the muscles. They are actually …show more content…
recommended for easy and first muscle build.
1. Eat well.
One is urged to eat like an athlete. In a muscle building mission, one is recommended to eat maximum (eat to fuel not to feed) to increase body weight. You are urged to eat more meals a day and eat natural foods (direct plant and animal foods) which contain grade1 proteins so that it can have direct results reflect on the body.
2. Keep reps at 12 or less.
Anything in excess will not give sufficient resistance to work your fast-twitch muscle fibre especially those responsible for heavy lifting and powerful movements. Primary compound lifts should stay below eight reps to increase growth hormone production; and supplemental lifts (lower intensity, single joint movements like Curls) should work in the six- to eight-rep range to maximize hypertrophy (i.e., muscle growth).
3. Consistently lift weights over the head.
The exercise of lifting weights over the head needs almost every muscle fibre in the body to support one from collapsing under the bar hence making the muscles grow stronger and larger as days pass by. There are different that can be implemented depending on the persons goals for the training session:
• snatch and clean & jerk
• Over head squats
•push press/military press
•Turkish get-ups
• Waiter carries
4. Focus on big lifts
One should always have that focus on compound lifts like squats, deadlifts and multi-joint press and pulis through there full range of motion. The increased stress produced by these movements stimulates growth hormone synthesis while improving anabolic response and muscle building. One who is an amateur to strength training (less than two years of lifting experience), he should work his way up to heavy sets of four to five repetitions. More experienced lifters can build up to sets as heavy as one- to three-rep maximums.
Alongside this trainings one can use the following supplements to fasten and boast muscle build.
1. Creatine this is a supplement that is produced naturally in your body, it provides energy for your muscles and other tissues. Taking creatine as a dietary supplement can increase its contents in the muscles by up to 40% beyond the normal content. This will facilitate muscle gain since it affects the work rate of the muscle cell by increasing. Creatine also increases water contents in the muscles which makes the muscle appear like they have swollen slightly which is a sign of muscle build. Studies have justified that creatine is safe for muscle build up and causes no harm.
2. Protein supplements
For one to have excellent muscle growth he/she requires much intake of proteins than the amount his/her body breaks down through natural process. One can take protein supplements to enhance adequate supply of protein to the body. Some of the mostly available protein supplements are whey, casein and soy
proteins.
3. Weight gainers
This are supplements mainly designed to enable one gain more protein and calories. They are recommended to be used by individuals who suffer from lesser muscle growth. They are recommended to be used if someone is facing problems in eating well and instead prefers drinking weight gainer shake drinks.
Other supplements like the once listed below are also recommended for quality muscle building:
1. Beta- Alanine (This is a special type of amino acid that reduces fatigue and increases exercise performance.)
2. Branched- chain Amino Acid ( This consists of the luesine, valine and isoluesine. They are important in muscle growth for they make up to 14% of the amino acids in ones muscles. It contributes a lot in reduction of muscle lose.)