Song:
What is Sience Based Lifting
Science-based lifting is an approach to weight training where your programming decisions are guided by peer-reviewed research rather than gym tradition, influencer trends, or personal anecdote alone.
Why Should I lift sience based and not just blast gear
Lifting without a structured, evidence-based approach can produce results—but it is inefficient, inconsistent, and increases risk of injury. Science-based lifting, by contrast, uses experimentally validated principles to maximize gains, safety, and long-term progress
How do Muscles Grow ?
Some Retards still belive that Muscles grow because of muscle tears and that they get repaired and the muscle gets bigger wich is just wrong you don't want to damage your muscles you will need longer time to recover (I feel black making this)
Proof of my calim :
https://journals.physiology.org/doi/full/10.1152/jappl.1999.87.6.2311
How Muscles actually grow
Muscle growth, or hypertrophy, is a multifaceted physiological process driven by mechanical, biochemical, and electrical signals. While resistance training and mechanical stress are primary triggers, electrical signaling plays a crucial regulatory role in activating muscle fibers and initiating the growth cascade.
1) The lift starts the signal
Imagine you curl a dumbbell. Your brain sends an electrical command down a motor nerve to the biceps. At the muscle, the nerve releases acetylcholine, which tells the muscle fiber to fire and contract.
2) The biceps feels tension
Now picture the biceps as a bundle of tiny elastic ropes. When the weight is heavy, those ropes get pulled hard. That force is called mechanical tension, and it is the main trigger for muscle growth.
3) The cell notices the force
Inside the muscle cell are mechanosensors, like tiny force detectors. They notice the stretch and pressure, then start chemical signaling pathways that tell the cell, “We need to adapt.”
4) Calcium helps the contraction
When the nerve signal arrives, calcium is released inside the muscle fiber. Calcium is what helps the fiber contract. It is also part of the signaling environment that helps the muscle respond to training.
5) Growth chemistry switches on
After the set, the cell activates pathways that increase protein synthesis. That means the muscle starts building more contractile proteins, mainly actin and myosin, so the fiber can become bigger and stronger.
6) Blood brings the raw materials
During recovery, blood delivers oxygen, glucose, and amino acids to the muscle. Amino acids from protein are the real building blocks used to repair the muscle tissue.
7) The bicep gets rebuilt
Over time, with repeated training, enough food, and rest, the muscle repairs itself at a larger size. That is hypertrophy: the muscle fiber gets thicker because it has adapted to the stress.
( DNR him )
https://pubmed.ncbi.nlm.nih.gov/20847704/
https://pubmed.ncbi.nlm.nih.gov/10442090/
https://vuir.vu.edu.au/25848/
https://www.nature.com/articles/s41467-020-20123-1
https://www.intechopen.com/chapters/38440
https://www.nsca.com/education/articles/kinetic-select/muscle-growth/
If you read all of that I am gay
Why the fuck did I make this ? I want to make a guide about gym splits and you need to know ts for that all of this is basic knowledge and yea its low effort
Supplements I reccomend
creatine monohydrate 0.1g per kg of bodyweight ( Creatine can help make ATP wich allows us to build more muscles)
Vitamin D3 K2 ( you use accutane and don't go out just use ts my nga )
Omega 3
Cluster Dextrine ( Its sugar but preworkout carbs spike insulin and that helps us to use more power because we trick our brain into thinking that we got high recouses it was something my glycogen and liver idk tho I will mention it in my next guide but carbs are good )
Melatonin ( sleep 8 hours)
Whey Protein, Isoclear has the highest amout of protein in it its like a lemonade, Casein Protein use this if you are cutting sits in you stomach like a brick )
Idk Who to tag but if I fw you consider yourself tagged gng
Those Who know
Pls don't rape me next one will be better
What is Sience Based Lifting
Science-based lifting is an approach to weight training where your programming decisions are guided by peer-reviewed research rather than gym tradition, influencer trends, or personal anecdote alone.
Why Should I lift sience based and not just blast gear
Lifting without a structured, evidence-based approach can produce results—but it is inefficient, inconsistent, and increases risk of injury. Science-based lifting, by contrast, uses experimentally validated principles to maximize gains, safety, and long-term progress
How do Muscles Grow ?
Some Retards still belive that Muscles grow because of muscle tears and that they get repaired and the muscle gets bigger wich is just wrong you don't want to damage your muscles you will need longer time to recover (I feel black making this)
Proof of my calim :
How Muscles actually grow
Muscle growth, or hypertrophy, is a multifaceted physiological process driven by mechanical, biochemical, and electrical signals. While resistance training and mechanical stress are primary triggers, electrical signaling plays a crucial regulatory role in activating muscle fibers and initiating the growth cascade.
1) The lift starts the signal
Imagine you curl a dumbbell. Your brain sends an electrical command down a motor nerve to the biceps. At the muscle, the nerve releases acetylcholine, which tells the muscle fiber to fire and contract.
2) The biceps feels tension
Now picture the biceps as a bundle of tiny elastic ropes. When the weight is heavy, those ropes get pulled hard. That force is called mechanical tension, and it is the main trigger for muscle growth.
3) The cell notices the force
Inside the muscle cell are mechanosensors, like tiny force detectors. They notice the stretch and pressure, then start chemical signaling pathways that tell the cell, “We need to adapt.”
4) Calcium helps the contraction
When the nerve signal arrives, calcium is released inside the muscle fiber. Calcium is what helps the fiber contract. It is also part of the signaling environment that helps the muscle respond to training.
5) Growth chemistry switches on
After the set, the cell activates pathways that increase protein synthesis. That means the muscle starts building more contractile proteins, mainly actin and myosin, so the fiber can become bigger and stronger.
6) Blood brings the raw materials
During recovery, blood delivers oxygen, glucose, and amino acids to the muscle. Amino acids from protein are the real building blocks used to repair the muscle tissue.
7) The bicep gets rebuilt
Over time, with repeated training, enough food, and rest, the muscle repairs itself at a larger size. That is hypertrophy: the muscle fiber gets thicker because it has adapted to the stress.
( DNR him )
What the key chemicals do
- Acetylcholine starts the nerve-to-muscle communication at the neuromuscular junction.
- Calcium triggers contraction and helps with intracellular signaling.
- ATP powers the contraction process.
- Amino acids are the raw material for rebuilding muscle proteins.
- Nitric oxide helps with blood flow and signaling, but it is not the main muscle-growth chemical.
Simple one-line version
Your brain sends the command, the muscle feels tension, the cell turns that force into chemical signals, and recovery uses protein to rebuild the bicep bigger.Sources: https://www.sciencedirect.com/science/article/pii/S2095254625000869
https://pubmed.ncbi.nlm.nih.gov/33755332/https://pubmed.ncbi.nlm.nih.gov/20847704/
https://pubmed.ncbi.nlm.nih.gov/10442090/
https://vuir.vu.edu.au/25848/
https://www.nature.com/articles/s41467-020-20123-1
https://www.intechopen.com/chapters/38440
https://www.nsca.com/education/articles/kinetic-select/muscle-growth/
If you read all of that I am gay
Why the fuck did I make this ? I want to make a guide about gym splits and you need to know ts for that all of this is basic knowledge and yea its low effort
Supplements I reccomend
creatine monohydrate 0.1g per kg of bodyweight ( Creatine can help make ATP wich allows us to build more muscles)
Vitamin D3 K2 ( you use accutane and don't go out just use ts my nga )
Omega 3
Cluster Dextrine ( Its sugar but preworkout carbs spike insulin and that helps us to use more power because we trick our brain into thinking that we got high recouses it was something my glycogen and liver idk tho I will mention it in my next guide but carbs are good )
Melatonin ( sleep 8 hours)
Whey Protein, Isoclear has the highest amout of protein in it its like a lemonade, Casein Protein use this if you are cutting sits in you stomach like a brick )
Idk Who to tag but if I fw you consider yourself tagged gng
Those Who know
Pls don't rape me next one will be better
