Muscle building for the testosterone challenged

the garbage bag workout Muscle building for the testosterone challengedWhat image do you see when you hear the words “building muscle”.

I imagine some oversized jock, all brawn and very little brain, camped out at the local gym, grunting and groaning with the strain of lifting an enormous lead weight.

I think this is the picture most people have of muscle building.

Since picturing myself lifting anything that resembles big and heavy is repulsive, muscle building is not high on my list of things to do.

But it should be because…………

Muscle power is critical

You don’t need to be able to pick up a car with your pinky or have a wripped six pack, although these attributes are pretty cool, but you need strong muscles to be independent.

The quality of your muscles will determine whether you can get out of the chair or bath, whether you can climb that flight of stairs or open the pickle jar in your “golden” years.

Healthy muscles are also essential for good body chemistry. The more muscle you have, the lower your level of insulin resistance. The excess insulin (hyperinsulinemia) which results from insulin resistance, is what underpins metabolic syndrome and a whole host of diseases.

Pumping iron is not the only way to build muscle

The gym fanatics believe bigger muscles come from lifting bigger weights, but research from Mc Master’s University indicates size doesn’t matter that much.

The key to building muscles is to work the muscle until it is tired, really tired.

Picking up a heavy weight exhausts the muscle more quickly, but you can create muscle fatigue lifting something more manageable.

The key is to lift it until the muscle is bushed.

Taking the weight off

Light weight lifting builds muscle.

Working the muscle enough to cause a little tension, is enough to get the body to send a maintenance crew to the muscle to do a little remodelling. Continuous remodelling builds bigger, stronger muscles over time.

So grunting and straining among testosterone loaded jocks, is not a requirement for body building.

Lifting the dustbin bag until you can’t anymore , will increase those biceps and triceps over time.

Don’t stop too soon

You don’t need an expensive gym membership to build muscle.

Lots of routine tasks evoke a little muscle fatigue, the trouble is most of the time we take a break before the muscle building benefits kick in.

The secret to building muscle – don’t stop too soon.

Do the garbage can lift

So next time you need to take the trash out – don’t drag the bag along the ground, grab it with a vice like grip, pick it up off the ground and march it over to the curb, resist the urge to put it down en route , so you build more muscle.

Low-Load High Volume Resistance Exercise Stimulates Muscle Protein Synthesis More Than High-Load Low Volume Resistance Exercise in Young Men. PLoS ONE (2010) 5 (8): e12033   Nicholas A. Burd, Daniel W. D. West, Aaron W. Staples, Philip J. Atherton, Jeff M. Baker, Daniel R. Moore, Andrew M. Holwerda, Gianni Parise, Michael J. Rennie, Steven K. Baker, Stuart M. Phillips

Interested in learning more about the chemistry behind STRONG muscles ? 

 Subcribe to E-spoons, to get e-mail updates once a month to learn how to keep your body chemistry balanced so you build muscle and burn off fat. 

NOTE : Privacy & spam policy. Spoonful of Science will not rent, trade or sell the e-mail list to anyone. You can unsubscribe at any time by following the unsubscribe link.

Know someone who will find this post useful ? Share it on , ,

Further reading

vitamin D taking out the rubbish tn Muscle building for the testosterone challenged sleep deprivation knocks testosterone levels tn Muscle building for the testosterone challenged exercising for better health tn Muscle building for the testosterone challenged
Vitamin D takes out the rubbish in Alzheimer’s Disease Real jocks do it for 8 hours a night How to choose an exercise programme you will stick with

 The 7 Big Spoons™…. are master switches that turn health on.

balance eicosanoids thumbnail Muscle building for the testosterone challenged rein in insulin thumbnail Muscle building for the testosterone challenged thumbnail dial down stress Muscle building for the testosterone challenged thumbnail sleep Muscle building for the testosterone challenged vitamin D thumbnail Muscle building for the testosterone challenged microflora thumbnail1 Muscle building for the testosterone challenged think like a champion thumbnail Muscle building for the testosterone challenged
Balance Eicosanoids Rein in insulin Dial down stress Sleep ! Increase Vit D Culivate microflora Think champion

Hire Dr Sandy from a Spoonful of Science to be the keynote speaker at your next event.

Did you learn something new or do you have a different perspective ? I’d love to hear from you so post me a comment below

This entry was posted in Exercise and tagged , , , , , . Bookmark the permalink. Follow any comments here with the RSS feed for this post. Post a comment or leave a trackback: Trackback URL.

Post a Comment

Your email is never published nor shared. Required fields are marked *


You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>