It seems like everyone wants stronger, more toned muscles.
But if you’re gonna talk about how to get those big muscles,
you first need understand the basics.
It makes you sound smarter,
and well, you don’t want to be that guy who
doesn’t know his basic muscle biology,
yet likes to give everyone training advice.
First, it’s important to understand that
your muscles not only control every movement you consciously make,
but they also control every movement you don’t know you are making.
That means muscles control the movement of food down your esophagus,
they control the blood pressure by constraining arteries,
and they beat your heart.
Based on their function and structure, we divide muscles into three types.
which is found in your heart.
found in the places like your stomach and intestine and blood vessels.
And finally skeletal muscle,
which is usually attached to bones.
There are 640 of them,
and they are the only ones that we consciously move.
They are also what we normally think of when we think of muscles.
Now let’s look at a typical skeletal muscle,
It looks a bit like this.
The actual muscle is the red part.
It connects up here to your shoulder via tendons,
and down here it connects the tendons to your radialis.
The work of contracting and shortening is all done right here, in this middle part, where the muscle cells.
And in anyone’s biceps, we are talking on the order of a billion muscle cells.
Now, these muscle cells are packaged within bundles,
within bundles and the large framework of the muscle,
and they all running lengthways down the muscle.
And here is the cool part,
a single muscle cell called muscle fiber is long.
It’s also packed full of these long myofibrils.
If you were to zoom into a myofibril,
you’d see that they are made of little sections,
They have this cool alternating pattern of myofilaments.
This is where the real work of your muscle happens.
Let’s zoom in even further.
You have myosin and actin filaments running parallel to each other.
The myosin filaments all have these bend extensions on them.
With the additional energy and signal from the nerve system,
they essentially grab onto the actin filaments,
通过曲向运行 向前拖拽 然后再放开
bend to bring it along and then release.
With millions and billions of these working together, you are able to lift stuff.
Now it’s important at this stage to remember that
there are two different types of skeletal muscle fibers,
they are often refer to as ‘slow twitch’ and ‘fast twitch’.
Fast twitch muscles are optimized for short explosive burst,
and they tire quickly.
Slow twitch don’t have much short term power,
but are really good at endurance.
Everyone is born with a certain ratio of these.
But depending on how you train,
you can optimize your whole muscular system for different sports.
The next thing to understand is that muscles grow first by breaking down,
then rebuilding the tissue.
For muscle break down and growth to occur,
you must force your muscles to adapt by creating stress.
That’s different than your previous threshold,
that your body’s already adapted to.
Now this can be done by lifting heavier weights,
continually changing your exercise,
and pushing your muscles to fatigue.
That’s when your feel the burn. After the workout is completed,
and the most important part begins,
which is at adequate rest and providing ample fuel to your muscles,
so they can regenerate and grow.
The reason everyone says you need protein
has everything to do with the basic biology we talked about.
Those myofilaments, both the actin and myosin,
are just long chains of proteins.
If you don’t have enough protein in your body,
your body won’t start rebuilding and growing those filaments,
and that’s where the real work is done and it’s as simple as that.
So there you have it, a few muscle basics that you can be smarter,
and more informed when you’re trying to build and tone your muscles.
Hope you guys enjoy that video.
I work really hard on them. I’m trying to make sure that I can pass on
this basic fundamental sport science knowledge to you.
By the way,
we’re doing this whole sports science video in Tandem with Ortho Carolina.
Be sure that you check out the next video, we’re heading to the gym with Dr. Majors.
We’re gonna find out how to train smarter and stay injury free. I mean it’s all physics right.