How to Build Muscle • Hacker News Board

Re: How to Build Muscle

#11

Post by gaius » Sat, Oct 01, 2016, 4:03 PM UTC

yakster wrote: post #9

There is a lot of useful advice in that article. However, I am always made weary by people's use of term "muscle growth." What is typically perceived and dubbed as muscle growth is actually simply muscle cells retaining water and sugar as fuels to help accommodate the ongoing increase in physical activity. That is what anyone who begins training observes in the first few months. Think of this as a simple increase in…

Right, this is the ol' sarcoplasma volume vs myofibril density debate. It's also that the modern perception of the appearance of fitness is not well correlated with functionality - hence the prizing of the former over the latter.

Re: How to Build Muscle

#12

Post by jacques_chester » Sat, Oct 01, 2016, 4:04 PM UTC

yakster wrote: post #9

There is a lot of useful advice in that article. However, I am always made weary by people's use of term "muscle growth." What is typically perceived and dubbed as muscle growth is actually simply muscle cells retaining water and sugar as fuels to help accommodate the ongoing increase in physical activity. That is what anyone who begins training observes in the first few months. Think of this as a simple increase in…

> However, when it comes to the actual increase in the number of muscle cells, this process is much more difficult to launch.

It's still controversial whether creating new muscle cells (hyperplasia) is possible at all, as distinct from expanding the existing cells (hypertrophy).

> The former is regulated by the psyche and can be described as the hormone of successfully overcoming difficulties and becoming a winner

Actually, testosterone in males is regulated by the hypothalamic-pituitary-testicular-adrenal axis. Mood can affect it, but not by very much.

The concept that hormones are the sole predictor of hypertrophy doesn't fit the observed facts: people are high or low responders to training, to food, to rest, to hormones and so on. There's no single predictor of hypertrophy that you can minimax.

You start with the well-tested classics and adjust from there.

Re: How to Build Muscle

#13

Post by gaius » Sat, Oct 01, 2016, 4:06 PM UTC

julianshapiro wrote: post #6

Author here. More than happy to spend the next few hours answering any questions if the admins find that appropriate. I will do my best to cite evidence/research for my responses.

I expect dang will be along if it gets out if hand, but its quite normal here to do that :-)

Re: How to Build Muscle

#14

Post by JDiculous » Sat, Oct 01, 2016, 4:07 PM UTC

yakster wrote: post #9

There is a lot of useful advice in that article. However, I am always made weary by people's use of term "muscle growth." What is typically perceived and dubbed as muscle growth is actually simply muscle cells retaining water and sugar as fuels to help accommodate the ongoing increase in physical activity. That is what anyone who begins training observes in the first few months. Think of this as a simple increase in…

Any resources (articles, books, videos, etc.) you'd recommend for someone who wants to learn more about this?

Re: How to Build Muscle

#15

Post by jacques_chester » Sat, Oct 01, 2016, 4:07 PM UTC

gaius wrote: post #11

yakster wrote: post #9

There is a lot of useful advice in that article. However, I am always made weary by people's use of term "muscle growth." What is typically perceived and dubbed as muscle growth is actually simply muscle cells retaining water and sugar as fuels to help accommodate the ongoing increase in physical activity. That is what anyone who begins training observes in the first few months. Think of this as a simple increase in…

Right, this is the ol' sarcoplasma volume vs myofibril density debate. It's also that the modern perception of the appearance of fitness is not well correlated with functionality - hence the prizing of the former over the latter.

> Right, this is the ol' sarcoplasma volume vs myofibril density debate.

The evidence against there being any such difference is becoming more and more overwhelming. Studies based on either muscle biopsies or cross-sectional scans basically show no difference.

The emerging consensus is training to approximately around failure is the main predictor of hypertrophic outcomes. Which is why both "train heavy!" and "train volume!" seem to work. The difference is that "train heavy!" also has nervous system adaptations.

Re: How to Build Muscle

#16

Post by yakster » Sat, Oct 01, 2016, 4:08 PM UTC

gaius wrote: post #11

yakster wrote: post #9

There is a lot of useful advice in that article. However, I am always made weary by people's use of term "muscle growth." What is typically perceived and dubbed as muscle growth is actually simply muscle cells retaining water and sugar as fuels to help accommodate the ongoing increase in physical activity. That is what anyone who begins training observes in the first few months. Think of this as a simple increase in…

Right, this is the ol' sarcoplasma volume vs myofibril density debate. It's also that the modern perception of the appearance of fitness is not well correlated with functionality - hence the prizing of the former over the latter.

Absolutely. To continue this line of thought I would even say that most "muscles" of the so-called body builders are to a large extent swellings of lymphatic system and interstitial space. When one eats so much protein, the body does not know what to do with it and simply stores it as junk everywhere it deems safe (least dangerous). Where is the least dangerous? Well, it is not the brain, not the heart, not the organs. So, it deposits them in the muscles and other tissues.

Re: How to Build Muscle

#17

Post by gaius » Sat, Oct 01, 2016, 4:09 PM UTC

parthdesai wrote: post #10

capkutay wrote: post #7

This is good advice but I would caution engineers who sit at their desk all day. Don't just lift heavy weight without spending almost an equal amount of time on core strength and flexibility.

definitely focus on stretching before work out. I have seen so many of my friends screw up their shoulder because they didn't focus on stretching.

Stretching cold muscles will do nothing at best or injure you at worst - stretch after your workout. Warmup with light exercises first. E.g. if you are planning barbell squats, start with air squats.

Re: How to Build Muscle

#18

Post by douche » Sat, Oct 01, 2016, 4:10 PM UTC

jacques_chester wrote: post #5

Unsurprisingly, there is what looks like a paywall / call-to-spam at the end of the 2nd page. For those who want a non-engineer's guide, I cannot recommend strengtheory.com enough. Greg Nuckols is legitimately strong and legitimately up to date with the research. I'm also struck the idiosyncratic exercise selection. For most beginners a boring group of barbell exercises and a flourish of bicep curls and pullups will…

I haven't found anything easier to get started with and stick with than the 5x5 program. Squats, deadlifts, bench, overhead press and rows to work the major muscle groups. Start light and build up slowly and steadily.

Although my strength-building workout of choice has always been sawing, splitting and stacking firewood. Talk about building functional strength...

Re: How to Build Muscle

#19

Post by finkin1 » Sat, Oct 01, 2016, 4:10 PM UTC

julianshapiro wrote: post #6

Author here. More than happy to spend the next few hours answering any questions if the admins find that appropriate. I will do my best to cite evidence/research for my responses.

I've seen some studies that say the number of reps you do doesn't matter. Can you comment on this? Here's a link to a study: http://jap.physiology.org/content/early/2016/05/09/japplphys...

Also, I've never heard of muscles shrinking due to being overworked. Can you elaborate on how this happens?

Re: How to Build Muscle

#20

Post by pdog » Sat, Oct 01, 2016, 4:12 PM UTC

No offense, but Julian after three months isn't even as big as most guys you'd find at a local gym. Why would you take this guy's advice, "science-based" or not?

Addendum: I understand if you're still making progress, but maybe give it more than a few months before you start publishing advice on how to gain 20 pounds of muscle?