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5 Fitness Myths That Are Responsible For Thousands of Fitness Failures
Unfortunately, many people are misinformed and are also misled by the many promises of the weight loss industry. Everywhere you look, you see or hear of people promising “Dramatic Weight Loss” with products such as “The Fat Trapper”, or...
Daily Checklist For Building Muscle And Losing Fat
If building muscle and losing fat are goals you have, follow the steps in this article to achieve both in less time. 1. Set a goal for yourself and get real about achieving it. Until you set a goal of how much body fat you want to lose...
Get Fit By Getting Fat
Getting enough of the good fats will help you lose fat, build muscle, and recover faster from your workouts. In addition, it has myriad health benefits, including being good for your heart. Good fats include: polyunsaturated (especially...
How Many Reps and Sets To Build Muscle
One of the most asked questions I get while training others is how many reps and sets of an exercise are needed to achieve lean muscle growth, strength increase, and an overall improvement in body composition. Reps The desired...
How To Get A Flat, Toned Stomach
One of the most common fitness questions this time of year is “How can I tone my stomach for swimsuit season”? Typically, people believe that the guaranteed quick route to obtaining a rock-solid six-pack is a path packed with hundreds of...
 
You Have To Tear Muscle To Build It

Okay, we all know that the quickest way to build muscle is to use progressive weight training.

Progressive means that as soon as you get used to lifting a certain amount of weight, you add a little more. Over time, you'll get stronger because your muscles adapt by getting larger to handle the added weight.

Our bodies adapt to whatever stress we regularly put it through. When you lift weights, what you're doing is actually tearing the muscle tissue in a healthy way. When you eat the proper nutrition, mostly protein, they'll actually repair themselves. In fact, they get stronger and bigger without lifting more weight.

As you continue to lift more weight, your muscles will keep adapting to this increased overload. So they get bigger.

But one thing you may not know, is, lifting weights actually causes muscle fiber damage. And this microscopic damage needs to heal properly if you're going to gain any muscle.

There are type A and type B fibers in your muscles.

Let's say the higher repetitions might tear the type B so heavier weights will tear them and bring them back stronger. Some people are fast switch and some people are slow switch.

Fast switch responds to high reps, mostly between 8-12 repetitions. Slow switch will respond to slower reps between 4 and


6.

Every body has a different buildup. Let's say, for example, my bicep is 90% fast switch and 10% slow switch. I would need to do mainly high repetitions for my bicep.

You, on the other hand, might be 90% slow switch and 10% fast switch so the approach you would want to take is lower reps.

So, in order to build muscle mass, you first have to tear it slightly.

The degree of tearing is directly related to how hard and how long you exercise and what type of exercise you do. Movements in which muscles forcefully contract while they are lengthening will cause the most muscle growth.

These are called "eccentric" contractions, and they provide the resisting action of the muscle such as lowering weights and performing the downward movements in exercises.

When you get the proper nutrition, your body repairs this muscle tissue damage and makes it stronger, for the next time you have to handle this weight.

That's why you have to first cause slight muscle damage, for new muscle mass to be built.

About the author:

Shawn Lebrun is a fitness trainer, natural bodybuilder, and author. If you want to build muscle mass and lose unwanted fat, check out his simple, proven muscle building program: Powerful Muscle Gain Program

 

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  • 10 health fitness tips

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  • 10 tips how to get in shape without sweating

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  • 15 muscle building rules for skinny guys and gals part 1

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  • 195 000 die annually from hospital mistakes

  • 1 minute mental vacation

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  • 5 fitness myths that are responsible for thousands of fitness failures

  • 5 steps permanent weight loss program

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  • 6 advantages of free weights over exercise machines

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  • 7 must know facts to build your strength training routine

  • 7 reasons low carb diets are wrong

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  • 7 simple steps to beginning bodybuilding part 1 of 2

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  • achieving your goals

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  • acupuncture weight loss with 5 step plan

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  • american bodybuilding doing it the american way

  • anabolic hormones a two edged sword

  • andropause and dhea

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  • antioxidants improve recovery from exercise and build a better body

  • anti aging skin care turning back the clock

  • any whey protein guide

  • approaches to knee pain relief

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  • are your nutrition habbits robbing you from the body you desire

  • are you at risk of contracting diabetes

  • are you being troubled by sinusitis

  • are you eating the right carbohydrates

  • arthritis causes treatments and prevention

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  • art of remembering

  • aspartame killing us by degrees part ii

  • attaining healthy nutrition habits how you can do it

  • avoid commont fitness pitfalls

  • avoid these five common weight loss mistakes

  • a beginner workout routine to build muscle

  • a body to go bodybuilding fitness basics

  • a constipation remedy using potassium and prunes

  • a devastating diagnosis builds strength

  • a guide to pampering pedicures

  • a healthy diet for life

  • a nutritionists insight on arthritis

  • a tried and true successful body building routine

  • a very simple program anybody can follow to gain mass

  • balancing the light and dark

  • basic meditation techniques build a strong foundation

  • beach body abs

  • benefits of building muscle

  • benefits of chair yoga part 4

  • benefit of glutamine for bodybuilding

  • best finance guide

  • be a cancer survivor advice about successful treatment methods

  • bigger body muscle bars

  • bodybuilding diet mistakes to avoid at all costs

  • bodybuilding nutrition bulk up or lean down diets you do the math

  • bodybuilding on a budget it doesnt have to put your wallet in a wheelchair

  • bodybuilding routines boring heck no

  • bodybuilding sins that cause back pain and missed workouts

  • bodybuilding sins that cause back pain and missed workouts part 2

  • bodybuilding sins that cause back pain and missed workouts part 3

  • bodybuilding sins that cause back pain and missed workouts part 4

  • bodybuilding sins that cause back pain and missed workouts part 5

  • bodybuilding supplements facts

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  • body fat calculation and health

  • body talk

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  • bridging the gap the top 5 fitness secrets for housewives and athletes

  • building a better body one brick at a time

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  • build big muscles fast gain muscle mass guide

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  • build more muscle and lose more fat by discovering the power of training variables

  • build muscles and smash plateau for beginners

  • build muscle fast with these ten powerful tips part 1

  • build thick and wide back muscle to compliment powerful chest muscle

  • bunions and hallux limitus

  • burn fat not sugar

  • burn the fat feed the muscle lose body fat product review

  • but i dont want muscles part 1 what muscle is and how to build or avoid it

  • buying fitness equipment on ebay deals or duds

  • calcium magnesium biobalanced for maximal bone support

  • calming the storm in your relationship

  • can antioxidants help you build muscles free radicals destroy your muscles

  • can antioxidants help you build muscle free radicals destroy your muscles

  • carbohydrates in food good carbs and bad carbs

  • carbohydrates why size matters

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  • cholesterol how it works in your body

  • choosing the right bodybuilding supplement

  • choosing the right protein for maximum muscle power

  • chronic pain relief an overview

  • cla weight loss wonder

  • cleansing your elimination organs to achieve good health

  • clockwork feedings building muscle fast with nutrient timing part 1

  • conquering goals the battle plan

  • continuous male orgasms

  • core principles the function of functional training

  • correct your acid alkaline balance by the water you drink

  • couple of easiest ways to start burning fat quickly

  • creatine supplementation for increased performance and building muscle

  • creatine the natural bulk muscle builder

  • cross training

  • crutches can be used to help assist people in regaining their mobility

  • cuboid syndrome

  • current dietary recommendations in strength training

  • cutting cholesterol naturally

  • daily checklist for building muscle and losing fat

  • daily motivation for successful weight loss

  • dealing with depression

  • depression from bodybuilding

  • depression mantra

  • determine your stage and plot your weight loss course

  • detox for beautiful skin

  • developing will power and self discipline

  • diabetes what you need to know about this hidden danger

  • dieting 101 for those who want to start but dont know where to begin

  • dieting while partying

  • diet and exercise evolution adaptation part ii examples and practical advice

  • diet and exercise evolution adaptation part i theory

  • diet information body for life

  • diet information detox diets

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  • does creatine really help build muscle

  • does natural pain relief really exist

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  • does your weight loss plan include these 10 essential steps

  • dont just rent your body

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  • double diabetes placing your kids at even more risk

  • do electric ab stimulators really work

  • do you have heart failure

  • do you think you are anorexic as others

  • do you want to be healthy then get to steppin

  • dr bobs medical newsletter oct 2004

  • dumb lamp

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  • eating to build muscle and lose fat

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  • effective weight loss

  • effects of no2 supplement

  • eight fitness tips for the combat realist

  • elderly need to drink more water

  • eliminating heavy metal toxins naturally

  • elliptical trainers are they the perfect workout

  • elliptical trainers they are not the perfect workout

  • emotional intelligence brings results

  • enzymes and modern stress

  • ephedra its not just for weight loss anymore

  • everyone wants to be an underwear model

  • exercises for better sex

  • exercise and low carb diets

  • exercise and low carb diets make poor partners

  • exercise and the time clock

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  • exercise at any size

  • exercise for immunity

  • exercise smarter not harder 10 ways to make consistent progress all the time in your exercise plan

  • exercising for life the magic is in the synergy

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  • falling up the stairs

  • fast weight loss programs the importance of low body fat levels

  • fighting age with dhea

  • find out why bodybuilding supplements may not be necessary

  • find the right new years resolution to get into your best shape ever

  • fitness fat loss tips for a vigorous lifestyle

  • fitness its for the whole person not just the body

  • fitness muscle building know how for hard gainers

  • fitness related benefits of massage

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  • five reasons you should drink more water

  • five tips for easy weight loss

  • follow the path of most resistance

  • foods not the problem its the solution

  • formaldehyde in your home

  • four keys to overcoming your nervousness around women

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  • from fat to fit read one womans amazing weight loss story

  • gaining muscle mass

  • getting fit with a smooth treadmill

  • getting kids moving help for overweight teens

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  • get a great workout at home even on a small budget

  • get back to basics

  • get fit by getting fat

  • glucosamine review and potential benefits

  • going basic with natural bodybuilding

  • good sleep habits a key to better health

  • greasing the path to success finding the confidence to step up to key moments

  • great summer workouts just add water

  • growing old gracefully

  • grow taller through stretching exercises

  • gym lore the history of bodybuilding

  • have your greatest orgasm ever

  • have you reached your full human potential

  • healing heartburn holistically

  • healthy eating tips for busy women

  • health and fitness for life

  • health is internal beauty

  • health matters are we headed for a protein crisis

  • health secrets of cayenne

  • heart attack symptoms causes and treatment small lifestyle changes can help prevent heart attack

  • heart friendly foods

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  • heres my muscle building equation

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  • how to use diet to reduce your stress

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  • if you dont track your diet you are wasting your time

  • imagination is funny

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  • inactive alert essential proteins for sedentary people

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  • is ephedra a miracle cure

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  • is your child naughty or is it somethiing they ate

  • i am

  • joint pain relief an overview

  • keys to a great diet

  • learning how to become a good loser

  • learn how to prevent back pain at home or at work today

  • learn how to reduce your body fat

  • let your intuition guide you to prioritise

  • life is better as an ex smoker

  • living up to your fitness potential

  • living with chronic illness disorders are you a survivor

  • lose weight and get healthy while you make money

  • lose weight and keep it off a new source of hope

  • lose weight find hidden calories

  • lose weight with soy

  • losing body fat by building muscle

  • low carb diets are you losing more than weight

  • mad carb disease

  • mad carb disease not all carbohydrates in foods are bad

  • make the right protein supplement choice

  • male bodybuilding what makes a man

  • managing hepatitis the herbal way

  • managing your pain in three easy steps

  • massage that bridges the space between body and spirit

  • maximum confidence

  • measuring and monitoring your bodyfat improves overall health

  • medical question 2 ovarian cysts part2

  • memory power flex your mental muscle

  • mens sexual dream and fantassy explained

  • men and stretchmarks

  • minerals

  • monitoring your weight loss progress progress dont guess measure

  • more powerful tips to help you become a highly effective speaker presenter

  • more than facial exercise facialbuilding

  • motel madness staying fit on the road

  • movement that matters exercise with a greater purpose

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  • muscletech gakic a new era in musclebuilding performance

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  • muscle building tips and supplements dos and donts

  • muscle building tips dos and donts

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  • my beginning yoga experience

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  • optimum fitness for middle age part 2

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  • prime that pump part 1

  • principles of effective weight loss

  • protect against mesothelioma by avoiding asbestos

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  • tendonitis and the effects on your routine

  • ten easy techniques for pain management

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  • ten of the best supplements that men need for optimum nutrition today

  • ten powerful eating tips to build muscle fast part 1

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  • testosterone and prostate problems

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  • the 2 most important keys to building muscle

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  • the cause of lower back pain five primary problems

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  • the versatility of actinase protein complex

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  • top 10 ways chinese medicine can help you part 1

  • top 5 exercise plateau breakers

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