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Truly Huge Fitness Tips
Presented by TrulyHuge.com
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FITNESS TIPS FOR 6/27/2001
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How Do Muscles Grow and Get Bigger
by Tracy Anderson
www.LFNOnline.com
A new program of aerobic exercise will increase a muscle's
endurance and tone and make it slightly bigger, only by a
very small percentage. But if you wish to significantly
increase a muscle's strength and size, you'll need to do
resistance exercises with that muscle on a regular basis
(one to three times a week). Resistance exercise, also
called strength training, uses much heavier weights for
resistance than aerobic exercise. Loads can so heavy
that you can only lift them a limited number of times
in a row, and this is called repetitions. The number
of repetitions performed in a row is called a set.
A strength program usually involves lifting a weight eight
to 15 times (or repetitions), taking time to move through
the full range of motion. You can use free weights,(barbells
or dumbbells, or weight machines (such as Nautilus or
Life Fitness machines). The weight should be heavy
enough to make the final repetition fairly difficult.
By stressing a muscle's anaerobic energy system in
this way for several months, you'll produce changes
in your muscles that are completely different from
those produced by aerobic exercise. The amount of
local energy reserves is increased by anaerobic
exercise.
The nervous system adapts quickly to weightlifting
exercises by facilitating the desired movement while
learning to "shut off" reflex mechanisms that might
otherwise inhibit contraction. With repeated resistance
training, over time the protein filaments inside each
muscle fiber grow thicker and more numerous,
increasing the diameter of exercised muscles. This
size increase is more pronounced in men probably
because of the influence of higher testosterone levels.
The tendons, ligaments and other connective tissues
surrounding the muscle also thicken and become
stronger. The bones attached to the working muscle
may also increase their mineral content. With every
good workout, the cross sectional diameter should
increase by 0.1%, given that your nutrition is good
and your getting enough rest.
Note: An increase in size is not necessary for a muscle
to get stronger. The greatest strength gains are usually
achieved in the first weeks of training before any
significant size increase occurs. And because the
main strength gains come from the rebuilding of the
muscle fibers between workouts, you should allow
at least 48 hours between strength-training sessions.
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