MUSCLE #3, BUILD MUSCLE SIZE AND STRENGTH with exercise targeted to the muscle group you want to tone, define, or build up.

View this post on Instagram

BUILD MUSCLE SIZE AND STRENGTH with exercise targeted to the muscle group you want to tone, define, or build up. AND the right amount of high quality protein within 30 minutes to one hour of finishing the exercise. You need both the exercise and protein which provides the building blocks for muscle protein called amino acids. Each skeletal muscle is encased in connective tissue which thickens at each end as a tendon connecting to a bone near a joint for voluntary movement. This connective tissue separates muscles from each other and within the muscle separates individual muscle fibers containing 100,000 muscle cells. Within the muscle cells there are sarcomeres that actually move the muscle. These structures can be seen through a microscope and are made up of two protein called myosin and actin. The myosin is a long fibrous protein and actin is like a little motor connecting the myosin strands in parallel layers. The nerves signal the muscle when you want to move and a calcium current activates the sarcomeres to contract. Relaxing and getting ready for the next movement requires energy from ATP to reset the actin motors again. The ATP is made in the mitochondria which are next to the sarcomeres. To build muscle you need to stretch the sarcomeres open and cause some local inflammation which then brings satellite cells that merge into the muscle fiber making it larger. The move that does this is called eccentric. This would be the downward movement after contracting the biceps. Three sets of 10-12 movements at weights that exhaust the muscle is all you need 3 times per week. If you don't want bulky muscles do more repetitions at lower weights. Get the shape you want by toning, defining, and building your voluntary skeletal muscles! Next time you will learn about other types of muscle in the heart and intestines, so stay tuned to this series!! #drdavidheber #muscles #musclebuilding #protein #science to learn more go to and

A post shared by Dr. David Heber (@drdavidheber) on

Categories: Fitness

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: