This is how to actually build muscle

So we all know that in order to build muscle you have to damage your muscle fibers so that they can grow back bigger and stronger, but what if I told you that is just not how it works at all. Real quick, “MAXE” is 50% off everything on myprotein until July 9th. Anyway, this idea of micro tears in the muscle is known as muscle damage, and it was once believed to be the main driver of muscle growth, but as we learned more and more about hypertrophy, we now understand it is mechanical tension that builds muscle, not muscle damage.

And this makes sense, right because the goal of hypertrophy is to stimulate your muscle fibers to send a signal to get stronger, not damage them forcing them to recover. So, in that case, you actually want to minimize muscle damage while maximizing mechanical tension, and how do you do that, simple. You train extremely hard and very close to failure, until your reps inevitably start to slow down, and when this happens your muscle fibers will have to produce more force in order to keep moving the weight, and this force is what’s known as mechanical tension, which is then detected by your muscle fibers enabling the enlargement of the each cell. That is why it’s so important to train close to failure, because it’s only really those last 5 reps of any set taken to failure that actually start to slow down and thus produce mechanical tension.

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About Me: I'm a college student with a passion for fitness hoping to make it my career. I started training in early 2019 and have devoted a big portion of my life to it ever since. Now, with the help of this amazing community I've been blessed to be a part of, I will try my best to give back the information I've learned for those hoping to embark on a journey of their own.

I hope that helps and subscribe for more lifting tips! #Gym #Shorts

[MaxEuceda]

Muscle growth is a pretty simple process. Train hard -> reps slow down -> muscles produce more force -> elicit mechanical tension -> muscle fibers enlarge -> muscle gets bigger. Do this consistently while applying progressive overload, and you become chad

Looking to get protein powder, creatine, or any other supplements?

[subneo]

The only failure I can reach is looking in the mirror

[jmr]

“I don't count my sit ups. I only start counting when it starts hurting.
(Muhammad Ali)

[darkwizarddisani]

NO MORE EGO LIFTING BOYS !!! WE GETTING STRONG THIS YEAR

[faisal-eohc]

I stabed my stomach to get visible abs, muscles damage definitely works

[tom]

Mechanical tension is when we have any kind of weight resisting against our muscles. It is and always will be a scientific fact that pushing the muscle to complete failure is the only way it will grow. Dorian Yates would absolutely agree with this, Infact he's the one that promotes it!

[lumpyfuture]

Working out and sex has two things in common:
- Repeated rhythmic movements leading to matching breathing and/or moaning with each repetition
- Making uncanny facial expressions during and after the 3rd set

[JailbreakMoments]

healing happens between the micro tears in the muscle, which makes it grow. tension causes the muscle to get micro tears.

[Spc]

I just lift weights going slow to feel the stress, then I increase the weight overtime as I feel comfortable to do so without feeling like I’m going to injure myself! And that was made me gain 50 pounds and eating as many calories as I can!

Idk about lean muscle but it’s still made me bigger!

[Leedabozz]

Would love to see a full video on how you train. Weekly split, rep ranges for each exercise, as well as what exercises you do more sets of vs less of. Your video about training intensely with lower reps and recommending only between 4-16 sets per muscle group per week really intrigued me after doing mostly high volume for a few years and would love if you could cover all these things in a full length vid to make it easier to understand.

[sevenproxies]

The toes lifting at the last reps. I felt your pain bro

[kingofpenguins]

1. Awesome video, this was very educational.
2. Props for not making this a loop👏👏

[ALFREAKALOT]

That's a good explanation and probably the only one that was so clear out of the whole internet lmaoo

[dyztroyax]

Here is what builds muscle. Training intensily.

[Mr_Nano]

You got me on the first half ngl, glad you really give good advices, thanks

[alexalbrecht]

One of the most helpful channels Ive found so far. Thanks.

[ryanhalien]

It’s unfortunate that shorts forces such oversimplification when it comes to fitness, muscle growth is complex and has many different drivers, “mechanical tension” yes but micro tears also play a part, so does mtor, so does blood flow aka “the pump” and in a huge way, your diet and on and on, boiling it down to “it’s not muscle damage it’s tension communicates one important point but it’s a gross oversimplification

[theralmr.cheesy]

You're completely correct. However, too much mechanical tension cause muscle damage, allowing the muscle to repair it's self and come back stronger.
It's more identifiable in the skin. Although not a muscle, it holds the same principles. When your hands endure more stress, the skin tears before reforming slightly tougher. Over time, this forms calluses, very hard skin. It's the same principle with the muscles. More stress, the more damage, the harder the muscle. This allows the muscles to endure more weight, causing the need for more mechanical tension, causing the cycle to repeat.
Mechanical tension and muscle damage work hand in hand. Therefore, it doesn't matter if you try to avoid muscle damage. If you train close to failure, the mechanical tension will cause muscle tears regardless of how much you try to avoid damage.

[sw-gzps]

also to add to the menno henselmans critique of effective reps. There was also a comprehensive article published in stronger by science called "The Evidence is Lacking for
“Effective Reps”" which is worth a read and provides many links to various relevant studies

[THEFuentes]

Bro that RDL/still leg at 4 plates is insane with that control. Great work!