Muscle myths?
I grew up learning certain "facts" about muscle development. Can any of you shed light on today's thinking about them?
1. To effectively build muscle mass, it's better to "work" different muscles a couple days apart instead of working the same ones every day. True or False?
2. Working muscles using light weights but with many reps will build long lean muscles with high endurance instead of bulky muscles. True or false and more importantly, does one type of muscles cause a higher metabolism than the other?
1. To effectively build muscle mass, it's better to "work" different muscles a couple days apart instead of working the same ones every day. True or False?
2. Working muscles using light weights but with many reps will build long lean muscles with high endurance instead of bulky muscles. True or false and more importantly, does one type of muscles cause a higher metabolism than the other?
Max wt. 500+ WLS workshop 4/6/09 440 Surgery 9/21/09 324 9/21/10 218
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I'll share the stuff I've learned over the last couple of months:
1. To effectively build muscle mass, you tear down the muscle then give it the time and material to rebuild. It rebuilds thicker than it was before. Usually 48 hours is enough time unless you are using 'roids. I'll assume you aren't and recommend one day of upper body, doing exercises such as the bench press, dumbell flies, incline bench, just anything to work your arms, shoulders, and chest really well. I work my muscles to failure. (For the uninitiated, that's pushing heavy weight until the muscles just won't work anymore...it should happen about the 5th or 6th repetition.)
The next day the upper body is 'off' and I work my lower body. Squats, leg press, thigh curls. I just give each large muscle group a day off to recover.
Question 2: Working muscles using light weights but with many reps will tone and firm up muscles, but it doesn't build a lot of muscle. You may get some muscle growth, and you will increase strength, but your statement is essentially correct. There is really no different 'type' of muscle, although I understand what you mean...Your metabolism will be more intense the higher muscle mass you have. 100 pounds of muscle is going to burn more calories than 50 pounds of muscle, no matter how tight and strong those 50 pounds are.
I was wondering about you guys after surgery building muscle: Can you get enough protien to effectively bulk up, or build muscle in general? It seems like there are many issues with hair loss and other protein deficiencies, but that is an area I have not looked into yet. Most likely you will need to really increase your protein intake to give your muscles what they need to rebuild.
OK, I hope that helps a bit,
Brandon
1. To effectively build muscle mass, you tear down the muscle then give it the time and material to rebuild. It rebuilds thicker than it was before. Usually 48 hours is enough time unless you are using 'roids. I'll assume you aren't and recommend one day of upper body, doing exercises such as the bench press, dumbell flies, incline bench, just anything to work your arms, shoulders, and chest really well. I work my muscles to failure. (For the uninitiated, that's pushing heavy weight until the muscles just won't work anymore...it should happen about the 5th or 6th repetition.)
The next day the upper body is 'off' and I work my lower body. Squats, leg press, thigh curls. I just give each large muscle group a day off to recover.
Question 2: Working muscles using light weights but with many reps will tone and firm up muscles, but it doesn't build a lot of muscle. You may get some muscle growth, and you will increase strength, but your statement is essentially correct. There is really no different 'type' of muscle, although I understand what you mean...Your metabolism will be more intense the higher muscle mass you have. 100 pounds of muscle is going to burn more calories than 50 pounds of muscle, no matter how tight and strong those 50 pounds are.
I was wondering about you guys after surgery building muscle: Can you get enough protien to effectively bulk up, or build muscle in general? It seems like there are many issues with hair loss and other protein deficiencies, but that is an area I have not looked into yet. Most likely you will need to really increase your protein intake to give your muscles what they need to rebuild.
OK, I hope that helps a bit,
Brandon
I agree totally with Brandon.
You do need protein to build muscle. I have a very good friend who was a former Mr. Michigan, and he has really helped me to understand how to work out. Yes...using one muscle group every other day is recommended, and to effectively build muscle, you should lift to failure.. He also suggest cardio in between muscle groups. You don't have to do a lot of reps, just heavy lifts.
You can get toned without working muscles to failure, but you won't get that bulk.
As far as hair loss, my surgeon says that it is caused by the shock of surgery, and while taking 60 gms of protein a day will help minimize it, it is unavoidable. At least that what he says.
Almost 6 months out and I feel like I am sweeping a small animal off my bathroom floor every day. Love the weight loss...hate the hair loss. My hair was my thing!
You do need protein to build muscle. I have a very good friend who was a former Mr. Michigan, and he has really helped me to understand how to work out. Yes...using one muscle group every other day is recommended, and to effectively build muscle, you should lift to failure.. He also suggest cardio in between muscle groups. You don't have to do a lot of reps, just heavy lifts.
You can get toned without working muscles to failure, but you won't get that bulk.
As far as hair loss, my surgeon says that it is caused by the shock of surgery, and while taking 60 gms of protein a day will help minimize it, it is unavoidable. At least that what he says.
Almost 6 months out and I feel like I am sweeping a small animal off my bathroom floor every day. Love the weight loss...hate the hair loss. My hair was my thing!
Another loser
The hair loss thing seems to be an odd problem to me, if your surgeon is correct. I have not had WLS, and do not plan to, but I have had an ileoectomy, which was fairly major. (Without being too graphic, the surgeon made an incision from about 4 inches about my navel to about 6 inches below it, moved stuff around and removed 2 feet of my small intestine and 6 inches of the large, spliced the two ends together, and stapled me shut...)
My point is that in my opinion it was fairly shocking, but I never suffered hair loss. Like I said, I'm no surgeon. It just seems that it's got to have something to do with protein or vitamin deficiency. If that assumption is correct, it makes me wonder if you could get enough to effectively build much mass after WLS.
I'm sure their is a way, though.
Brandon
My point is that in my opinion it was fairly shocking, but I never suffered hair loss. Like I said, I'm no surgeon. It just seems that it's got to have something to do with protein or vitamin deficiency. If that assumption is correct, it makes me wonder if you could get enough to effectively build much mass after WLS.
I'm sure their is a way, though.
Brandon
Herc,
I started at 350 and bottomed out at 180. I was running 6-8 miles a day and just didn't feel good. I upped my protein to 250-300g a day and started a pretty heavy lifting routine. In the past few months I have gained 15 pounds of muscle. I know it's muscle because in this time I went from 32 to 28 jeans and an xl to l shirt. What worked the best for me is 72 hours off for ea muscle group while working them twice a week. As an example Mon&Thur- back/shoulders , Tues&Fri - arms/chest , Wed&Sat -legs/abs. My 1st day of the week for each group is heavy-low rep and the 2nd is light-high rep. I also throw in a few 3-4 mile runs through the week when I have the energy. Hope this helps.
I started at 350 and bottomed out at 180. I was running 6-8 miles a day and just didn't feel good. I upped my protein to 250-300g a day and started a pretty heavy lifting routine. In the past few months I have gained 15 pounds of muscle. I know it's muscle because in this time I went from 32 to 28 jeans and an xl to l shirt. What worked the best for me is 72 hours off for ea muscle group while working them twice a week. As an example Mon&Thur- back/shoulders , Tues&Fri - arms/chest , Wed&Sat -legs/abs. My 1st day of the week for each group is heavy-low rep and the 2nd is light-high rep. I also throw in a few 3-4 mile runs through the week when I have the energy. Hope this helps.
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