Building Muscle: Five Levels of Complexity

Introduction

Explanation on how to build muscle across five levels of complexity.
Consultations with experts: professor in muscle metabolism, biomechanics industry leader, and a strength and conditioning researcher.
Presenter: Pro natural bodybuilder with over a decade of experience in coaching and studying the science of muscle growth.

Core Principle: Lift weights and eat protein.
- Protein sources: fish, chicken, meat, dairy, beans, lentils, protein powders.
- Adaptive response: Muscles grow bigger to handle lifting weights, similar to fingertips hardening when playing guitar.
Building Blocks: Amino acids from protein are needed for muscle growth.

Progressive Overload: Key to continual muscle growth.
- Gradual increase in stress through heavier weights or more reps.
- Example: Increasing reps from 10 to 12, then adding weight and repeating.
- Other methods: Adding sets, enhancing mind-muscle connection, or exercise variation.
Protein Intake:
- Recommended intake: 1.6 to 2.2g/kg of body weight or 0.7 to 1g/lb.
- Alternative for high body fat: 1g of protein per cm of height.
- Meal frequency: 3-5 meals may be ideal, but not as critical as total protein intake.

Effort: Critical to push close to failure.
- Generally leave 2-3 reps in reserve.
Volume:
- Optimal range: 10-20 sets per body part per week.
- Excess volume can be counterproductive.
Intensity:
- Defined by weight heaviness, not effort.
- Effective rep range: 3 to 30, but practical range is 6-12 to balance joint strain and recovery.
Exercise Selection:
- Compound movements (squats, presses) are foundational.
- Isolation exercises target smaller muscles.
Frequency:
- Hitting muscles at least twice a week recommended.
- Frequency less crucial than volume and recovery.

Three-Factor Model
- Mechanical Tension: Primary driver, akin to tug-of-war tension.
- Muscle Damage: Initially thought important, now considered less relevant.
- Metabolic Stress: Related to the pump but not directly beneficial for growth.

Mechanical Tension to Biochemical Signal:
- Tension sensed, activating mTor which regulates growth.
- Translation of MRNA to amino acids builds muscle proteins.
Role of Protein and Amino Acids:
- Lucine critical for mTor activation.
- Balance of synthesis and breakdown leads to growth.
Testosterone:
- Minor role in natural range, significant impact when injected.
Speculative Theories:
- Sarcoplasmic hypertrophy (non-contractile growth) and myonuclear addition.
Research Importance:
- Understanding muscle conditions and potential future exercise enhancements.