1. Muscle
Enhancement

2. Developing Muscles Combination of resistance training, diet and rest
Two possible forms of muscle growth
Hypertrophy – has scientific foundation
Hyperplasia – no scientific foundation

3. Hypertrophy
Increase in the size of the muscle due to an increase in the size of the muscle fibers
Comes in 2 forms
Sarcomere hypertrophy – smaller increase in diameter of muscle & increase in muscle density
Sarcoplasmic hypertrophy – increase in muscle diameter & decrease in muscle density
All hypertrophy will involve both, the ratio is dependent on your training

4. Hyperplasia
Increase in the size of the muscle due to an increase in the number of the muscle fibers
Hyperplasia is just an idea some scientists believe in, it is not widely believed to be true.
It has been stated numerous times one is born with all the muscle fibers one will ever have & splitting fibers is not new ones just damaging existing ones.

5. Muscle Break Down Every 15-30 days we breakdown & rebuild our muscles
Resistance training increases this process, rebuilding 24 to 36 hours after training, and continues at increased rate for as much as 72 hours
Muscles need a stress to build – resistance training is a stress for muscles, your body weight can be the best resistance weight

6. Muscle Break Down
Your body releases many hormones during & after training
Cortisol breaks carbohydrates down for fuel
Growth hormone, insulin & insulin-like growth hormone work together to inhibit the breakdown of muscle by increasing nutrient flow into the muscle
Testosterone stimulates the nervous system to send stronger signals & signals the muscles to rebuild

7. How Muscles Grow Muscles are injured by exposing muscles to resistance
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Muscles are injured by exposing muscles to resistance
Muscles are repaired & adapt to new demands
Muscles need protein, vitamins, hormones, rest & water to repair themselves
NW60

8. Muscle Nutrition
One of the most important things your muscles need is protein, but that alone will not do it
Water
Rest
Proper nutrition

9. Proper Nutrition
Carbohydrates – slow-digesting ones such as whole grains, oatmeal, sweet potatoes, beans, fruits & vegetables.
Main energy source used during a strength training workout
The longer you work out, the more glycogen your muscles require
Once glycogen stores are gone, energy drops & run out of fuel to power muscle contractions

10. Carbohydrate Needs Needs vary depending upon the intensity & duration
Generally, moderate & less than an hour will only require 2 grams of carbohydrates per pound of body weight each day
Generally, intense 2 hours + training may require 3-4 grams of carbohydrates per pound of body weight each day

11. Carbohydrates
This might seem like a ton of carbohydrates, but if you don’t consume enough carbs, your body will burn muscle to fuel your workout efforts
Again, personal carbohydrate requirements vary based upon the intensity & length of workouts as well as body size

12. Protein basic building material for muscle tissue
All athletes need protein after vigorous exercise
helps repair & rebuild muscle tissue that is broken down during exercise
You must consume more than sedentary individuals if you are strength training

13. Protein
Protein needs
General population = .36 grams of protein per pound
Active people need .6 – 1.5 grams of protein per pound
Your body can only absorb 30 grams at one time

14. Protein
Lean animal proteins – chicken, beef, turkey, fish, eggs & dairy
Protein supplement types – whey concentrate, casein, whey isolate, hydrolysate, soy, milk and egg albumin.

16. Fats
Fats help with your testosterone levels and this helps with muscle enhancement
Sources - red meat, avocados, mixed nuts, olive oil and peanut butter

17. Water Muscle is 70 – 80% water & 25% protein
Staying hydrated will maximize training efforts
Hydration aids muscle growth & recovery
Drink a lot of water

18. Calories Calorie Count – you must ingest enough calories
You must stay in a positive calorie count to gain quality mass (eat more than you burn)
If you burn more than you eat, your body will not support new muscle growth

19. Total Picture Consume 20 calories per pound of body weight
Protein = 20 – 30%
Carbohydrates = 40 – 60%
Fats = 20 – 30%
Eating every 2-3 hours about 500 calories