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    Weight Training: A Beginners Guide to Building a Leaner, Bigger, Stronger Body, Naturally and Easily
    Weight Training: A Beginners Guide to Building a Leaner, Bigger, Stronger Body, Naturally and Easily
    Weight Training: A Beginners Guide to Building a Leaner, Bigger, Stronger Body, Naturally and Easily
    Ebook115 pages1 hour

    Weight Training: A Beginners Guide to Building a Leaner, Bigger, Stronger Body, Naturally and Easily

    By Vince Kowalski

    5/5

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    About this ebook

    You've definitely come to the right place If you want to lose fat, build up muscle definition, and look great - fast. And, I can tell you exactly how to do it without using pills, potions, steroids, or wasting copious amounts of time cranking it up in the gym, or spending your hard-earned cash on supplements that don't even work...
    In fact, I'm going to give you some fantastic insight on how to do it both easily and effectively, with science in mind, to back it all up. Building muscle and burning fat isn't really as complex as the fitness industry would have you believe.
    Guess What?
    "You don't need to spend money on a countless array of workout supplements other fitness fanatics swear by.
    "You don't need to continually make changes in your routine and workouts.
    "You don't need to spend arduous hours doing reps, sets, and super sets.
    "You don't need to add ridiculous amounts of cardio to your regime.
    "You don't need to eat boring foods to kick-start your muscle building efforts.

    And... in this title, you're going to learn secrets that most people will never know... because they're actually tried, tested, and scientifically proven to work. And, I've even done them myself, with excellent results, over many years!
    You'll Also Learn:
    "All about muscle science, and how unique it is to your overall success.
    "How to keep a positive mindset, for a winning formula!
    "The 3 Pillars; without these you're absolutely lost.
    "The biggest bodybuilding myths that can set you in the wrong direction.
    "How to work out for your specific body type. Yes, this works wonders!
    "Basic training principles to put you ahead of the game, no matter what your goals are.
    "The untold key to super strength gains; be the best you can be, long-term! Just like a real-life superhero!
    "How diet influences your training, overall.
    "A fantastic must-do training program!
    "And loads, loads, loads more...

    Imagine... just a few months from right now...being noticed by the people you know, and even the ones you don't. They'll totally want to know ALL your secrets...
    Yes, you totally can achieve that shredded, muscular look you've only ever dreamed about. And I'm gonna tell you everything I know to get you there! I can't wait!
    With over a decade of tried and tested experience, my name is Vince Kowalski, and I'm going to get you the dream body you've always wanted. Knowledge is power... so, I'll see you on the inside. I can't wait to share everything with you in there...

    LanguageEnglish
    PublisherVince Kowalski
    Release dateMar 7, 2018
    ISBN9781986302135
    Weight Training: A Beginners Guide to Building a Leaner, Bigger, Stronger Body, Naturally and Easily
    Author

    Vince Kowalski

    Vince Kowalski is a fitness fanatic, and finds enjoyment in testing how we, as humans, can improve and push the human body to its limits. After 10 years of training, he has figured out what does (and does not) work, and is versed in weight training, strength straining and the role nutrition has to play on the body as a whole. Vince sees that there is a huge misconception in the marketplace; people are told to buy this protein powder, or buy this product, or even information that is just plainly wrong on many levels. He wants to cut through the BS and provide actionable information that will yield real results without you having to spend a dime, other than a gym membership. Vince also wholeheartedly believes that building a great-looking, strong, healthy body is achievable. In fact, he states that it’s actually quite easy once you understand the fundamentals of what muscle strength is, and the application of the attention and nutrition necessary to thrive. He has published several books, articles and blogs in the hopes of changing the way people view their bodies, in a way that promotes their success in the safest and healthiest way possible.

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    • 5/5
      The book had some very good information in it. I would recommend it for reading on weight training and for practical nutrition tips.

    Book preview

    Weight Training - Vince Kowalski

    1

    Muscle Science

    The basic science of muscle growth is important in weight training. When you understand what muscles need to stay in a state of wellbeing (or homeostasis), then you can aid the preparation and the long-term health of them, as an ongoing key factor. Generally speaking, muscles are adapting to environmental stress, all of the time. And just as the sun tans the body as a defence against burning, the muscles also grow in response of increased stresses built up in the muscles.

    Before getting started, we need to take a look at some of the key points and get a clearer picture of why muscles behave in the ways they do:

    After you have completed a workout, your body goes through a stage of repairing and replacing damaged muscle fibers. This cellular process is where fibers are fused together and go on to create new muscle myofibrils (protein strands). These myofibrils that have been repaired, they now go on to achieve an increase in thickness and number. This is scientifically what we know as muscle hypertrophy growth. Muscles grow when there is a rate of muscle protein synthesis, which is more significant than any rate of muscle protein which has broken down.

    None of this actually happens while you are lifting the weights. This occurs during your times of rest. You might even begin to wonder; how can I truly add muscle to my muscle cells? Well, this is the function of satellite cells which act like stem cells, although, they are only for your muscles. Once these are activated, they aid by adding more nuclei to your muscle cells and consequently, they then provide direct growth of muscle cells (myofibrils).

    It is the activation of satellite cells which might be the difference between how certain genetic freaks can grow immense muscles, and why it other people the hard-gainers struggle.

    Researchers showed that, in a recent study, people who were known as the extreme responders toward muscle growth, and had 58% myofibril hypertrophy from working out, actually possessed a 23% activation of their satellite cells. Compare this to the modest responders, who showed a 28% growth, and who had a 19% activation within their satellite cells.

    Even though both of these groups showed an increase, the exciting part was where the none responders were placed. They were found to have 0% growth, while having a 0% activation of their satellite cells.

    This leads us to believe that: the more you can activate your satellite cells, the better chance you have of being able to grow muscle. Now the question is; how can we activate the satellite cells and encourage muscle growth at the same time?

    Muscle Growing Mechanisms

    A natural progression of muscle growth is our capacity to continually keep stressing the muscles. It is this stress that becomes a significant component of muscle growth and it interrupts homeostasis inside your body. This constant stress (and the following interruption of homeostasis) instigates three primary mechanisms that encourage muscle growth.

    1. Muscular Tension

    For us to increase muscle growth, there is a need to apply factors of stress which are higher than what the body (or the muscle) has subsequently become adapted to.

    How is this possible? One way to do this; is by lifting weights which are progressively heavier. This places additional tension on the muscles and aids the changes at a cellular level within the tissue. This then allows growth factors which include activation of mTOR and the all-important satellite cells.

    Muscular tension can also noticeably effect connection of the motor units within the muscle cells. These other two factors can explain why there are stronger people, although they are usually not as large as others.

    2. Muscular Damage

    Muscle damage manifests itself when you feel sore after a workout. This (more often than not) occurs in a specific or localized region. When this happens, inflammatory molecules are released (pain) and immune system cells which activate your satellite cells then jump into action (growth).

    This might lead you to think that you have to feel sore in order for this to happen, although, this is not the case. Instead, the damage from the workout needs to be present in your muscle cells. The soreness, on the other hand, is associated with other factors over time.

    3. Metabolic Stress

    You can quickly feel metabolic stress when you feel the burn in the gym, or you have had the pump. Previously, scientists questioned the theory of the pump, however, after further investigation, it appears they are actually onto something.

    Swelling around the muscle is caused by metabolic stress which helps with the muscle growth. It doesn’t, however, necessarily give an increase in muscle cell size. This actually occurs when there is an increase in muscle glycogen, which swells the muscles at the same time as the connective tissues grow. This type of growth has been termed sarcoplasmic hypertrophy, and is one of the primary ways individuals appear to have more extensive muscles without an increase in their strength to match it.

    Now we can understand the three primary factors which lead to muscle growth, and our next question is: how will our hormones affect muscle growth? Let’s look at that next.

    Muscle Growth and Hormones

    Hormones also play an essential role in muscle growth and repair, and this is due to their role in the regulation of satellite cell activity. Insulin Growth Factor (IGF)-1 and (especially) Mecho-Growth Factor (MGF) are needed, both of these (along with testosterone) are two of the most crucial operators that promote muscle growth.

    When working out, testosterone is what most people associate with being the primary hormone. There does come some validity in the thought. Actually yes; testosterone aids in increasing protein synthesis, activating the satellite cells, inhibiting protein breakdown, as well as stimulating various other anabolic hormones.

    In truth, the majority of testosterone is bound to the body, and consequently not accessible to use (up to 98%). And signs that strength training aids in not only releasing higher levels of testosterone, but similarly making the muscle cells more sensitive to any free testosterone, is definitely true.

    Testosterone also aids in stimulating responses of growth hormone. This is performed by the increase in the presence of neurotransmitters in the damaged fiber region. This can also help in the activation of tissue growth.

    The IGF adjusts the amounts of muscle-mass growth, doing this by boosting any protein synthesis. This is done by facilitating the body’s glucose

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