+ 17 Muscular Hypertrophy and Lactic Acid - Unlocking the body's secret weapon to building muscle mass!
Muscular Hypertrophy and Lactic Acid - Unlocking the body's secret weapon to building muscle mass!
Generally, when you see muscular hypertrophy you automatically think muscle growth, but when you see lactic acid you think the opposite like breakdown and inability to finish reps or exercise. Most affiliate lactic acid with overtraining a muscle group and delayed onset muscle soreness (DOMS). This post will actually squash the myth of lactic acid and perceived notions. I want to define both terms first:
Muscular Hypertrophy - is an increase in the size of a muscle through an increase in the size of its component cells. It differs from muscle hyperplasia, which is the formation of new muscle cells. Depending on the type of training, the hypertrophy can occur through increased sarcoplasmic volume or increased contractile proteins.
Lactic Acid – also known as milk acid or 2-hydroxypropanoic acid is an acid that is formed by the body. It exists in some foods. In the body, lactic acid develops generally in conjunction with exercise. As for foods, lactic acid exists in certain milk products, like yogurt, as well as some processed food like breads and beers.
Lactic Acid in Action and Its role in Muscular Hypertrophy
In the body, lactic acid forms during strenuous exercise or activity, when oxygen is limited, the body temporarily converts pyruvate into a substance called lactate, which allows glucose breakdown--and thus energy production--to continue. A complex process called glycolysis, breaks glycogen in the muscles into glucose and is one of the primary sources of energy we need to exercise. During glycolysis, each glucose molecule splits in two pyruvic acid molecules. The resulting energy is released and forms into adenosine triphosphate (ATP). Normally, the pyruvic acid merges with mitochondria and undergoes the oxidation process, which produces more ATP. The working muscle cells can continue this type of anaerobic energy production at high rates for one to three minutes, during which time lactate can accumulate to high levels.
Lactic acid has always been thought of as only the result of metabolizing of glucose for energy and considered a waste product that causes the burning sensation in muscles. Recent studies have shown different, its instrumental in avoiding hypoglycemia, which is basically weakness and fatigue related to low blood sugar. It helps in the “fight” or “flight” survival instinct and serves as an energy source. Now, that’s not all that happens with the formation of lactic acid. Contrary to popular belief, lactate or, as it is often called, lactic acid buildup is not responsible for the muscle soreness felt in the days following strenuous exercise. Rather, the production of lactate and other metabolites during extreme exertion results in the burning sensation often felt in active muscles, though which exact metabolites are involved remains unclear.
Here are the facts about this lactate hormone:
1) When you perform tough work out, this agent helps you to grow stronger.
2) Approximately 80% of the energy is prepared from building muscles but when this energy is required to power muscles, it is lost as heat.
3) Foods are converted into energy by the help of these enzymes. But these enzymes have need of oxygen to carry out this process. The trouble is that when you are performing workout, you are not able to obtain the essential amount of oxygen to metabolize food and release energy.
4) When this hormone accumulates in muscles and spread all over the blood stream, it makes all the muscles acidic and cause them to burn. This process has negative influence on your performance, and causes your muscles to build slowly.
5) Small amount of energy is required to convert this ingredient into energy. From this we have found that those muscles produce a lot of lactic acid, which need less oxygen.
The BIGGEST point to understand is this lactic acid formation will help you gain muscle mass. This is going to throw you for a loop…… The more lactic acid that forms (…in other words, the greater the burning sensation and pain…), the greater the amount of growth hormone (HGH) and IGF-1 forms as a response to that. Those two key hormones are big players in muscle mass growth and need no introduction...
In addition, when lactic acid forms in a muscle being trained, two processes called muscle satellite cell proliferation and muscle satellite cell activation come into play as a result. These two processes are also important pieces of the muscle gaining process. What happens is in response to mechanical strain, satellite cells become activated. Activated satellite cells initially proliferate as skeletal myoblasts before undergoing myogenic differentiation. This in simple terms means growth and repair.
Also, a result of lactic acid formation and low levels of blood oxygen within the muscle being trained, all muscle fibers are called into play to help out….slow-twitch, fast-twitch, etc. Meaning more muscle recruitment and contraction.
Ensuring that you are triggering specific feedbacks from the trained muscle, such as the burning feeling, aka lactic acid formation, is crucial in making sure that you are stimulating muscle weight gain from your workout program.
The hormonal, metabolic, and muscle fiber responses to the increase of muscular lactic acid and the lack of fresh oxygen in the area all play a huge role in building a muscular physique. This is the part where you have to be in tune with your body. Feel your muscles contracting and “feel” the burn. Know your limitations because you can cause injury if you do overdo it, but your body will definitely let you know when you have reached your limit.
The key to this approach is going to be higher reps and slower concentrated movements. Meaning lowering the weights slower and pushing it up slower. Thus, maximizing the contractions and muscular pumps. In turn, increasing lactic acid which activates the release growth hormone (HGH) and IGF-1. Leading ultimately to increased muscle mass.
This was brought to you by G&C Productions. I want to give credit to GS9902 for the idea, the title, and for the teamwork we did together in bringing this information to the community. We will be brainstorming more topics to help educate the community in the future. I hope you enjoy reading it as much as I did putting it together. I hope we helped someone…
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RustyhookerBumping this for educational purposes
PowahDaveLovely article
Very insightful
Area-1255Thumbs up!
Now just to make myself slow the rep down
Thumbs up!
NOW I HAVE THE SECRET TO BECOMMING HUGE!!!!
Nice read. Just putting in more reps myself now to push past that burn. I love that burning blood pumping feeling
I thought this was going to be an epo or blood doping post. Almost choked on my burger
Always nice to see well thought out helpful posts.
Past the burn
I use to lift heavy got strong ass hell but grew slow. When I switched up and did lighter weight more reps and went past the purn I saw better results. Now I know why thanx for the 411
Pretty hard to ignore the fact that you keep bumping a particular members thread. Are you his spirit back to haunt us?
All these forum topics are new to me if that's bumping a thread oh well
Bumping thread????
+1 for researching something besides geargeargear!!!
This was an awesome read ! thanks banned dude..
RustyhookerSo which returned banned dude are you?
Great read! G&C bringing it!! Definitely helped!! Thanks guys
great read, very comprehensive, it makes alot of sense.
Thankyou G&C Productions.
Another great read. I was suprised by how much I already knew here. Considering how stupid I have been concerning (aas) and the fact I dont know shit.
Good read guys, a good way to block out the pain from lactic acid build up and push further into your set would be to take beta alinine before your workout.
Supernova283Large lactic acid build up promotes large releases of cortisol. Cortisol is a catabolic steroid which breaks down muscle fiber. How does this play into your theory?
Also your theory promotes lower weight slower movements raise HGH and IGF-1 levels yet it's been shown many times that higher intensity low rest duration with explosive movements increase IGF-1 and HGH levels much higher than lower weight exercises.
CNS strain is also a worry with large amounts of lactic acid build up.
That being said most of you are on steroids which can deter off the negative effects of CNS strain and cortisol levels, but eventually it's going to start to hinder your growth.
Lactate is thought to promote exercised induced growth hormone, however trying to increase the amount of lactic acid build up might not be the best decision.
Your theory on lactic acid and Cortisol is a great point. It is catabolic. But by forcing the body to repeatedly adapt to harsh breakdown further accelerates growth. Given proper diet and rest. On cycle deca has been known for lowering Cortisol and yes beware the rebound.
Well deserved +3 fast my man.
Strange things we learn when we train for years and years and tears and years... ahh you get the picture... books are just that books! nothing like the real fucking thing to learn about the body is my creed brother.
Thank you Big Bro! And to another 30 years of future learning! Cheers!
cdaddy7Here u go little buddy. Go argue with him. By the way, I do my research before I just go and post anything bc i am responsible for the information I give.
http://www.delano.k12.mn.us/high-school/academic-departments/science/mr-...
Damn Nice work!
Really good information,well done you two guys and i certainly know what lactic acid build up feels like doing 20 rep sets pre/contest at the moment,i would rather train heavier with less reps anyday,nothing makes me feel sick like acid burn out reps do :).+3
I'd pay To spend a day in the gym with you and Vike! We're trying to feed the noobs and younger members quality knowledge. A good foundation is key to a staying in the gym for the long term. And not just merely being in the gym but looking like a beast well into their 50's and 60's
I agree thats our way of thinking all the way,i train every single day and get withdrawal symptoms if something gets in the way and stops me
tread-mYou 2 Nooka's broke it down again! Do a little research on blood doping to go to graduate school on blood oxygen..its homework.
I'd definitely like to see that topic as well!!
cdaddy7Thank you Master Tread and will begin my research. Always an honor sir
Forget reading 50 shades of grey during PCT, this is my night-time reading ;)
aylmejormine as well... thx guys and thx to the bump also almost missed this.
good post brother +1
good post brother +1
Great post. And great info
BIG FUCKING GRIN!!!!!!
Another beauty C! Great post brother. G&C Productions I love it!
tread-mI know you 2 are swapping naughty pics but as long as this is the end result...so be it +3 : p
GS BLUSHES he told u about the pics?????
cdaddy7Damnit G I forgot to turn the bluetooth off on my phone!!! LOL
God what a fucking great post bro. Can't stop reading it. Came out better than I expected. +1
zewivery good stuff +1 from me also.
cdaddy7I told you the info would make it a good read G!! +1 back at you bro for your input and teamwork!!
Good read, I didn't know about the correlation between lactic acid and growth hormone and igf
+1
zewisWifeI agree.
cdaddy7Welcome Mrs. Z, It's an honor to have u read my post. Thank-you