Muscular Hypertrophy: The Real Physiological Stimulus For Looking Toned

ByAndrew Vazquez

The fitness industry is rife with misconceptions. Even when there is a reputable knowledge base to dispel erroneous notions; many people still cling to "conventional" wisdom. One of the misconceptions out there is the concept of "toning". I think we all have a general idea of what that is: having a sculpted look without an inordinate amount of muscle mass. That concept has forever-been associated with using lighter weights with more repetitions. Somehow this entire physique ideal has led many women to believe that lifting heavy weights simply isn't for them. That's analogous to buying a brand new sports car and refusing to exceed fifteen miler per hour on the highway for fear of being deemed a Nascar driver. Speeding doesn't make you a Nascar driver anymore than lifting heavy weights turns you into a man. The real mystery behind the concept of toning is that there is no physiological stimulus directly associated with it.

In other words "toned" is not a muscular adaptation that is formally categorized by exercise science. There is however, a muscular adaptation known as hypertrophy. Hypertrophy, by any other description, is simply an enlargement of the muscle. This adaptation is directly associated with strength training. The bigger your muscles the more toned they look. It's really that simple. Well, it's almost that simple. Training can be manipulated to elicit different responses. Strength, hypertrophy, endurance, and even fat loss, are all adaptations that can be induced via an appropriate training program. For the sake of an argument let's assume that fat loss is the only adaptation that would make you looked toned.

The problem is that lifting weights for fat loss would also elicit some level of muscle hypertrophy. Exercise physiologists, sports scientists, etc., tend to compartmentalize physiological adaptations for the sake of instruction. We tend to categorize things in order to simplify them. The notion that an exercise program will purely cause fat loss or muscle hypertrophy is sort of misleading. There tends to be a crossover between all possible adaptations. After all, muscles don't really know what the body's goal is. They only know how to pull in order for movement to occur. At some point, after enough confusion, muscles will do their best to adapt to whatever it is you're doing. The safest thing to do from a muscle's point of view? Chuck in enough of each adaptation in order to preserve function.

Does this mean that an exercise program can't be geared towards a specific adaptation? No. It simply means that your muscles will take on residual characteristics in order to yield optimal adaptation. The takeaway here? There is no toning without some level of muscular growth. Pick up the heavier weight.

- Andrew L. Vazquez

Andrew Vazquez holds a degree in Exercise Physiology with a minor in Nutrition. He is passionate about educating individuals about their health and wellness. Visit http://andrewlvazquez.com for more information regarding guided training programs. Questions can be sent to andrew@andrewlvazquez.com

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Health and Fitness: Build-Muscle
Andrew Vazquez

Email Address:SubscribeBuild Muscle Article FeedFind More ArticlesSearchSimilar Articles10 Reasons Why Your Exercise Program Isn't Getting You ResultsDebunking Common Exercise Myths - Part 1Metabolic And Endocrine Adaptations To Resistance TrainingMajor Diseases of Aging Unified by a Global Theory - Easy, Simple Practices Let You Live LongerRecent ArticlesHow To Make Your Buttocks Bigger Naturally With Just 3 Exercises3 Simple and Easy Ab Workouts That You Need to Know!How To Improve Your Pull Ups!Full Body Vs Split Body Building RoutineBest Exercise for the BicepsBSN NO-Xplode Supplement ReviewMuscle Building Tips for a Rock-Hard Six PackQuick Shortcuts For Insane Six Pack AbsThe Artistry of Muscle BuildingKnow Your Muslce Groups For A More Effective Body Building WorkoutSubmitted On February 19, 2012. Viewed 15 times. Word count: 454.

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Vazquez, Andrew".".19 Feb. 2012EzineArticles.com.2 Mar. 2012 .APA Style Citation:
Vazquez, A. (2012, February 19). . Retrieved March 2, 2012, from http://ezinearticles.com/?Muscular-­Hypertrophy:-­The-­Real-­Physiological-­Stimulus-­For-­Looking-­Toned&id=6890752Chicago Style Citation:
Vazquez, Andrew "." EzineArticles.com. http://ezinearticles.com/?Muscular-­Hypertrophy:-­The-­Real-­Physiological-­Stimulus-­For-­Looking-­Toned&id=6890752EzineArticles.com© 2012 EzineArticles.com
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Solid Advice For Building A More Muscular Physique

ByFrancis Salenga

You can't build bigger muscles in a few days. Be dedicated and determined to meet your goals. Learn how to approach the process of proper muscle building with the helpful advice of the following article. Take note of the expert tips and incorporate them into your exercise program for strong and solid results.

30 minutes prior to weight lifting, it is a good idea to have a protein shake. Your muscles will get fueled up for the workout and you won't feel too full. This will make your workout more effective. Try making a shake from low-fat yogurt or milk and protein powder.

If you begin to experience pain, you should cease working out right away. Muscles and tendons are incredibly fragile, so don't push past your limits to gain muscle. If your muscles become sore, discontinue your workout for the day, so that your body will be in great shape for your next workout.

If you only eat several times a day, your body won't be getting the required nutrients to build muscle mass. Divide your daily requirements of carbs, protein and good fats into a schedule of 6 to 8 smaller meals throughout the day. This kind of diet helps you speed up a slow metabolism or maintain a high one so that your muscles can more quickly rebuild themselves.

A frustrating part of muscle building is that some muscle groups show immediate results, while others take longer to develop. To target these areas, try using a fill set. A fill set of 25 to 30 repetitions should be performed on the targeted muscle groups about three days prior to the last workout.

You can cut corners a bit when you lift, although always be safe. Using your body just a little bit in order to get a few extra reps is a great way to increase the amount of your workout. That being said, it's not a good idea to cheat too often. Make sure to perform all your reps at a controlled speed. Do not compromise your form.

You must make sure that your overall daily calorie consumption is adequate. Dependent on the quantity of extra muscle you are aiming for, an online calculator can assist you in determining how many extra calories you need to consume. Utilize one of them, and then change your diet around to include enough protein, carbohydrates, and various other nutrients that your body needs to increase muscle mass.

Creatine supplements can sometimes be beneficial. They can give you that extra push that you need to really build muscle mass. Always, however, use caution when taking any supplement. Take the creatine exactly as instructed on the label, never exceeding the recommended amount.

If you're new in muscle building, it is important that you have perfect form before concentrating on power. If you allow your form to be off, it will compromise your workout. If you lift heavy weights with bad form, you could do more harm than good to your body, and you could even end up with some serious injuries.

For optimum muscle gain, it is advantageous to use a supplement called creatine. This supplement allows you to work with heavier weight, building as much as ten pounds of muscle in just a matter of a few weeks. Before you begin working out, take anywhere from three to up to five grams and take the same amount again after working out.

Now you should really know enough to plan and implement an effective muscle building strategy. You know the right ways to increase strength and muscle mass. Remain dedicated on your goals, and eventually, you'll notice incredible results.

For more information visit my site The Muscle Maximizer

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Health and Fitness: Build-Muscle
Francis Salenga

Email Address:SubscribeBuild Muscle Article FeedFind More ArticlesSearchSimilar ArticlesMassive Muscle Gainer Pointers to Turn Your Skinny Body Into That Muscular Physique You WantBuilding Muscles: Learn How You Can Do ItBody Building Training - Avoid These 3 Muscle Myths For Successful Body Building TrainingWomen's Muscle Building - Making a Muscular Body Work For YouMuscle Building Tips - How to Find the Right Muscle Building Workout ProgramWant Muscle? Develop a Muscle-Building Mindset!The Eight-Week Ultimate Mass Building RoutineSome Amazing Mass Building ExercisesHow To Build Muscle Naturally - Four Essential StepsBuilding Muscle Mass Workout - The One Thing You Can't Do Without to Build Big MusclesRecent ArticlesHow To Make Your Buttocks Bigger Naturally With Just 3 Exercises3 Simple and Easy Ab Workouts That You Need to Know!How To Improve Your Pull Ups!Full Body Vs Split Body Building RoutineBest Exercise for the BicepsBSN NO-Xplode Supplement ReviewMuscle Building Tips for a Rock-Hard Six PackQuick Shortcuts For Insane Six Pack AbsThe Artistry of Muscle BuildingKnow Your Muslce Groups For A More Effective Body Building WorkoutSubmitted On February 28, 2012. Viewed 3 times. Word count: 608.

MLA Style Citation:
Salenga, Francis".".28 Feb. 2012EzineArticles.com.2 Mar. 2012 .APA Style Citation:
Salenga, F. (2012, February 28). . Retrieved March 2, 2012, from http://ezinearticles.com/?Solid-­Advice-­For-­Building-­A-­More-­Muscular-­Physique&id=6908715Chicago Style Citation:
Salenga, Francis "." EzineArticles.com. http://ezinearticles.com/?Solid-­Advice-­For-­Building-­A-­More-­Muscular-­Physique&id=6908715EzineArticles.com© 2012 EzineArticles.com
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How To Get Lean AND Muscular

ByMatt Marshall

The key to building a "classic" physique it having the right combination of muscular development paired with the right amount of leanness. In this article I'll reveal the key to getting both lean AND muscular.

If you are too bulky, you'll end up with plenty of muscle but without the necessary leanness required to give you a classic looking physique.

On the other side of the coin, if you're lean but without enough muscle mass you'll just look skinny.

The key is the combination. Getting both lean AND muscular.

To achieve a lean and muscular physique, you need to focus on getting stronger while staying as lean as possible. You want plenty of muscle mass... without any extra fat.

For example, shooting for a 300 pound bench press is great. When you can bench press 300 pounds you'll have plenty of muscle size and strength. But if your goal is to get a proportionate physique, then a 300 pound bench press is NOT impressive if you've got 25% body fat.

Let me put it another way: To get a classic physique, shoot for getting as strong as you can while staying at light as you can.

The man who can bench press 300 pounds at a bodyweight of 200 pounds will have a more classic and proportionate physique than the man who can bench press 300 pounds at a bodyweight of 250 pounds. (Assuming they are the same height.)

Milestones

So if you want a classic, well-proportioned physique, strive for the following milestones:

Overhead Press: Your bodyweight.

Bench Press: Your bodyweight plus 100 pounds.

Squat: Your bodyweight plus 200 pounds.

Deadlift: Your bodyweight plus 300 pounds.

Chin-Up: Your bodyweight plus 100 pounds.

These milestones are for a one rep max.

So if you weigh 185 pounds, to have a classic looking body you'd need to be able to...

Overhead Press: 185lbs.

Bench Press: 285lbs.

Squat: 385lbs.

Deadlift: 485lbs.

Chin-Up: 1 rep with 100 pounds strapped to your waist.

These milestones are all achievable with the right training program. It will take some hard work and a bit of time but it's well within the realm of possibility for most average guys.

These milestones are useful because they often tell you exactly what you need to do to get a better body. For example, I often get questions from guys who want advice on getting bigger. The best way to get bigger is to achieve those strength milestones. You can worry about triple-blasting your biceps AFTER you can squat your bodyweight plus 200 pounds.

On the flip side, many strong guys can hoist huge numbers but don't look as good as they could because they're carrying excess body fat. Rather than shooting for a 400 pound bench, it might make more sense to get leaner and focus on achieving the goal of knocking out chin-ups with 100 pounds on your waist (a task made easier by getting leaner.)

So if you want to have it all -- muscle mass AND abs -- use the milestones I gave you as your goals.

***********************************************************************
Matt Marshall blogs at TriedandTrueFitness.com -- the only website that reveals how to get a lean and muscular physique WITHOUT drugs.

Sign up here to get his free report: http://www.triedandtruefitness.com/free-report/

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Health and Fitness: Build-Muscle
Matt Marshall

Email Address:SubscribeBuild Muscle Article FeedFind More ArticlesSearchSimilar ArticlesThe Four Most Important Factors For Building Muscle Fast!3 Simple Steps for Building Muscle MassBest Way to Build Muscle Fast? 5 Muscle Building TipsAvoid Building Muscle The Wrong Way - Part 17 Strength Training Tips To Build Muscle6 Simple Tips To Effectively Build Muscle Fast In 30 MinutesFind Out How To Build Muscle FastThe Top Ten Weight Training Exercises for Building MuscleWarning - These Exercises Help Build Muscle FastHow To Build Muscle FastRecent ArticlesHaving a Six Pack The Easy WayHow To Progress In Muscle Building With The Rest Pause Technique2 Days A Week Workout Program4 Helpful Tips To Get Six Pack AbsAre Weightlifting Straps For Babies?1, 3 Dimethylamylamine: The Supplement For Intelligence, Weight Reduction, and Body BuildingHow To Have Fun With CardioHealthy Supplements To Improve Your Dumbbell ExercisesSure Healthy Supplements For Resistance TrainingTop Exercises For Massive Legs!Submitted On February 22, 2012. Viewed 52 times. Word count: 510.

MLA Style Citation:
Marshall, Matt".".22 Feb. 2012EzineArticles.com.28 Feb. 2012 .APA Style Citation:
Marshall, M. (2012, February 22). . Retrieved February 28, 2012, from http://ezinearticles.com/?How-­To-­Get-­Lean-­AND-­Muscular&id=6898048Chicago Style Citation:
Marshall, Matt "." EzineArticles.com. http://ezinearticles.com/?How-­To-­Get-­Lean-­AND-­Muscular&id=6898048EzineArticles.com© 2012 EzineArticles.com
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