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Weightlifting Without Limits

No Setbacks, Only Progress

Why Getting In Enough Protein Matters When Losing Weight

 

Protein Keeps The Muscle

I am sure most of you have an idea of why we need protein in our diets: for growth and repair of muscle tissue. Well ok, that was pretty simple! We all knew that. However, while most people will try to get in enough protein during a muscle building phase, protein can be pretty overlooked when looking to actually lose weight. I mean after all, the importance of weight loss is not to actually build up, but to trim down, right? Correct, but you don’t want to trim down everything! Even if you want to lose weight, you job should still be to preserve as much muscle mass as possible while losing fat only. This is why protein is also essential during your weight loss journey. Not only should you pay close attention to your protein intake during a muscle building phase, but also, during a weight loss phase. It’s also better for your fat loss efforts over the long-term! 

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What Is Needed For Successful Weight Loss?

Weight Loss As A Process

Losing weight is not an easy task. In fact, it’s pretty tough, no matter how may times you undergo it! If you ask me, I don’t think anyone will ever tell you weight loss is a nice process to undertake. But sometimes, if you want to maintain optimal health, tweak exercise performance and improve the quality of your life, it’s one of those things that needs to happen at some point. However, whether you need to lose 1 pound or 20 pounds of fat, it always requires huge amounts of dedication, lifestyle changes, persistence and patience to make it a successful endeavour. Unfortunately, weight loss is not something that occurs overnight. It would be nice if it did! But our bodies are just not programmed that way.

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Partial Range Of Motion Training And Hypertrophy: A Potential Mechanism Of Action

Partial Vs. Full Range Of Motion

When it comes to stimulating muscle growth, there is quite a lot of debate about whether full range (FOM) or partial range (PRM) of motion is more effective. Well, it’s one of those topics in which you will come across lots of different opinions and no definitive answer. The good news is, lots of people use both FOM and PRM in their training and with success! So what is my opinion on FOM vs. PRM training for muscular hypertrophy? I guess we first have to look at the research!

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Leucine And Protein Synthesis: Muscle Growth

Good Old Protein Synthesis

So we all know that muscle protein synthesis (MPS) is required to build new muscle. Pretty simple, right? It’s building muscle 101. More MPS means that more building blocks  can be produced that go towards the production of new lean muscle tissue. It’s well known now that resistance training is the best way of increasing this MPS, which typically persists ~48 hours after your resistance training session. The more training sessions per week you have (provided your recovery is also accommodated for), the more you keep MPS in a heightened  state. Great for your gains!

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Rest Periods Between Sets For Hypertrophy

Muscular Hypertrophy

When it comes to maximising muscular hypertrophy, two things are needed: mechanical tension and metabolic stress. Ok, mechanical tension alone might be sufficient to induce the hypertrophic response, but if you want the best gains possible, then you can’t forget about metabolic stress. It’s a nice powerful addition to the muscle building process! So, if your goal is to develop maximum muscle mass, then your training should be arranged in such a way to promote both optimal levels of mechanical tension and metabolic stress. With both, you can’t fail.

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Traditional Vs. Pyramid Sets For Hypertrophy: A New Study

 

Kick Starting The Hypertrophy Process

So in my last article I talked quite a bit about the roles of mechanical tension and metabolic stress development in muscular hypertrophy. Moreover, it was suggested that a minimum level of training intensity (~60-65% of 1RM) would likely be needed to generate a threshold level of mechanical tension required for the muscular hypertrophy process. Once this point is reached, then metabolic stress could act to have an additive effect which maximises the muscle growth response. In order to achieve optimal levels of mechanical tension as well as  metabolic stress, resistance training with moderate intensity loads with moderate repetition ranges (6-12) would likely be a sweet spot for maximum muscular hypertrophy. 

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