Stimulation of the masses
Muscle burns – this is a very unpleasant sensation.but.paradoxically.Many bodybuilders are trying to achieve it during training and is very upset.if they fail.Are they.masochists.or equivalent to burning muscle growth? We know.that the negative repetition is a powerful stimulus for growth.if you give your muscles enough time to recover.This is a tough technique of stimulation can be used not more than twice a month for a single muscle group.and the rest of the resort to the less destructive methods.for example.Lifting weights in slow concentric muscle contraction.In this series, I'll give you another method – pumping acid into the muscles.It sounds awful, but it is a sure way to make muscles grow.
What causes muscle burning?
To perform its normal biomechanical function of your muscles consume oxygen.It is needed, for example, to replenish the energy (ATP update).If you begin to contract muscles.more energy is required.and.therefore.increases oxygen consumption.The more intense reduction, the greater the need of oxygen.Unfortunately.too intense muscle contractions.for example.while working with weights.block the flow of.This is due to the deterioration of local blood flow, through which oxygen enters and.Therefore, the powerful muscle contractions cause increased oxygen demand and simultaneously reduce his intake.
The appearance of lactic acid.
Due to lack of oxygen your muscles begin to produce ATP in the anaerobic mode.Muscle glycogen is converted into ATP and without oxygen support.This method of obtaining energy provokes local release of substance contracting muscles.called lactic acid.Since blood flow is difficult, it is retained in the muscles, causing a burning sensation.As you might guess from the title.Lactic acid is obtained from the anion lactate (lactate anion) and hydrogen (acid).The most dangerous for the muscles do not lactate, namely acid.Lowering the local level of pH, it causes a burning sensation in working muscles.Scientists call the lactic acid "soft acid".Technically, this may be true, but judging by the sensations in muscles, it's hard to believe the softness.Obviously, the more intense burning sensation, the more lactic acid is produced.But this only applies to weight training.If the local blood circulation is not very difficult.then the acid is washed out and pain is not as strong.It is therefore possible to produce lactic acid in fairly large quantities and do not feel special burning.True.with bodybuilders this does not happen.because blood circulation is difficult during normal training.The exception is the technique in the style of "rest / pause".for 10-15 seconds between reps heavy normal blood flow has time to recover and remove the acid.Upon completion of training the normal blood flow is restored.lactic acid appears in the blood and burning subsides.Although.Hitting the muscle.lactic acid significantly lowers the local pH level.He quickly recovered from her care.and painful burning disappears.
Lactic acid is not the cause of muscle pain.
Most of the newly formed acid permanently removed from the muscle fiber end-set.It is not delayed for hours or days.This is a very important part.as many believe.that the accumulation of lactic acid during intense training is responsible for the subsequent muscle pain.If you feel pain after 24 or 48 hours after training, lactic acid is not being, it is long gone.So it has nothing to do of delayed muscle pain.On the other hand.It can cause muscle injury.sufficient to start the process of catabolism.which is gaining strength with time and.eventually.causes pain.But all the same.absolutely no right to think.that the pain occurs.due to the accumulation in your muscles of lactic acid.For this reason, burning will not necessarily of delayed muscle soreness.If the amount of lactic acid is sufficient.to cause significant damage to the fibers.and then we will have pain.If the burning was weak, and special pains not to be.Thus, the muscle does not necessarily cause burning pain and is not responsible for its.
Hormone-like effects of lactic acid.
It is easy to see that the first action of lactic acid negatively, your muscles respond to her attack.But the only way of protection for it – it's getting bigger and stronger.The whole scenario is illustrated by the fact.that caused muscle growth coaching – is a process rather local character.Remember that only trained muscles get bigger.Since the set after the completion of lactic acid in the blood goes.logical to assume.that at high concentrations it affects the entire body.Muscle burning in the legs will have a much greater consequences for him.than a burning sensation in the forearms.despite the fact.that the latter cause a burning sensation is much easier.than in the first.Because the quadriceps are much more massive hands – hence, produce acid and allocate more.Once in the blood, its two components are separated, allowing you to lactate (lactic acid salt) and hydrogen.Gradually, they will be destroyed, but some time circulate throughout the body, like hormones.They send signals to all the organs that the body is under stress.Bodies react differently: some negatively, others positively.In fact.caused by burning muscle growth is the result of local and systemic effects of positive net local and systemic adverse processes.If the negative processes exceed the positive muscle fibers collapse begins.Your goal – is to optimize the positive anabolic response.minimizing the negative effects of catabolic.
Lactic acid makes your muscles lose energy.
If an intense burning sensation makes you nervous.you should know.that the acid has a more negative effect on the trained muscles.The first – because of the pain you have to stop the approach before.as all out.intensity decreases.Lactic acid depletes energy reserves and delaying recovery.When you start to approach the next after a short rest.pain appears even faster.further reducing the intensity of.Does not look good, but usually that's what makes bodybuilders happy.They think that worked to the limit and do something for your muscles.During the heavy.power-oriented training.you are trying to.as many repetitions.but quite another thing.when you are trying to burn.Then the goal – to cause the maximum and keep it burning as long as possible.In this case, the total weight and number of repetitions can be reduced, but for you it does not matter.However, you also need energy to continue training and achieve even greater burning.When it reaches the muscle acidosis.the process of developing new energy is suppressed.as raw.necessary for the production of ATP.lost.(1) This is the raw material, among other phosphocreatine from creatine reserves in your muscles.In other words, muscle burning reduces the reserves of creatine.I think you know about the benefits of creatine loading into muscle.Local acidosis is the reverse process.Low levels of creatine in the muscles associated with the lack of power.weak recovery, and the collapse of the protein.Temporary lack of creatine is an intermediate in the process of launching the catabolism.following the appearance of muscle burning.
Reduced recovery.
Slowing down the synthesis of ATP – this is the reason.it seems.recovery between two infinite sets.when you achieve muscle burning.Even a pretty big break did not help.But weak resynthesis of ATP – the only reason.Feel your muscles after an approach, and you will feel that they are somewhat strained.This soft tone alone can feel, trying to shake them.For example, sit on the bench after bending down approach, in which you reach a burning sensation.Hold the leg curl and try to move it left and right.At first it may seem impossible, but then the muscles begin to relax and resist the effects of.The problem is that this strain alone consumes ATP when it is already enough.Stocks of phosphocreatine and creatine are melting, and the muscles get enough energy to restore.Is there a way out of this vicious circle.Shake and massage the muscles between sets to help them relax.Reduced consumption of ATP.energy storage are able to replenish.making it possible to recover.Another way – it's study of antagonists, which causes the so-called accelerated relaxation.So I love the technique of modified supersets.Here is an example.Do exercises for biceps approach so that it burned.Normally relax and do exactly the same approach to exercise the triceps.Again and again relaxation exercise for biceps.This strategy has several advantages.First, it gives your biceps more time to recover.Second, work on triceps relaxes the biceps, and energy reserves are replenished.You might think that during this long holiday may lose muscle fullness? This is not so.Working out the triceps will allow you to pump even more blood into the biceps.I really do not know.what a real pump.has not yet begun to make approaches to spin between sets presses lying on a bench obratnonaklonnoy.Contraction of the muscles-antagonists allows you to get more intense pump.remove more acid from the muscles.speeding up the recovery.Another advantage of the modified supersets in.that you produce more lactic acid.since there are two groups of muscles.Consequently, in her blood gets too more.With more acid in the blood, but less than in the muscles, you win by two points.Subjecting the muscle action of an increasing number of acid during the approach.at the same time get rid of it fast enough.as far as possible.upon completion.
The level of protein synthesis is controlled by ATP.
If the metabolic processes of the formation energy of deceleration during exercise.their recovery will take more time.than the training.Fortunately, the degree of deceleration is not very high.Anyone can say.when his muscles are weaker.but there is another consequence of a lack of energy.which is not easily detected.When ATP levels drop even slightly, muscle protein synthesis completely stops.The reason is simple.Anabolism requires energy (2, 3).That is, the process of building muscle requires the presence of ATP.No ATP, no anabolic.(3) In this sense,.still.As with your car.who will not budge.If you have not filled in tank fuel.Studies have shown that there is a hierarchy of processes that require ATP.When he was little, the cells try to divide what is left.Some processes are sacrificed to the other, only some of the decline, while others stop at all.The analogy with a car come up and here.When you are low on gasoline, you start to save by turning off air conditioning.In order.to save even more.You can reduce the rate of.hoping to get to the filling up of the.as the tank becomes empty.The same thing happens with muscles.
Negative impact on the androgen receptor.
Lack of ATP plays another cruel joke on your muscles.It is an androgen receptors are mediators of anabolic action of testosterone.Receptors are constantly moving inside the muscle cells.In addition.that they bind to molecules of testosterone.receptors must be in contact with DNA in cell nuclei.to start the process of growth.The entry of receptors into the cell nucleus – a process energy intensive, and the exit – there is no.At low levels of ATP receptors in outside many of the nuclei, because they are free to go, and enter no.And no matter how much you produce androgen when androgen receptor is not inside the nuclei, they are inactive.Rapid inhibition of androgen processes and reduced protein synthesis is due to the lack of ATP.induced muscle burning.The next time we'll discuss how our body responds to acidosis.
Bodybuilders have always been linked with an increase in muscle burning muscle.but in reality this growth – only the lag response to burning.If we talk about the immediate impact, then all is not as rosy.Burning sensation.occurs during the execution set.is a consequence of local production of lactic acid.which lingers in the muscles of the strong flow difficulties.Pain is severe.When the set ends.acid is released into the blood.and the pain fades to the next approach.during which, a new portion.Acid rapidly reduces energy stores in muscle.inhibits its performance.delaying recovery and inhibits anabolism.When the deleterious effects of acidosis continues.it becomes so strong.that the organism has to somehow counteract it.Struggle begins.
Adjust the flow of creatine.
Burning reduces the amount of energy in your muscles.particularly significant loss of ATP occurs in the trained fibers.You can think.that supplementation of creatine stop the loss of creatine / phosphocreatine / ATP.but it is not.Along with protein synthesis is another metabolic process.lack of inhibitory ATP.- Is the transport of molecules into cells.To creatine was in the muscles, the body needs its carriers, and they are required for normal energy.Unfortunately, the lack of ATP concentration of activity falls.While taking creatine during training is useless.some of it before the training course will help.The researchers even suggest that it may slow down the rise of cortisol caused by coaching (1).In addition, as you'll soon find out, creatine is able to provide other beneficial effects.If you have not used it, I highly recommend you try.If you are familiar with creatine.dose should be increased to combat the adverse effects of burning muscle.Wise to take creatine and after training.If his way of transportation at that time covered.their operation quickly restored when returning to normal levels of ATP.Here you can benefit from more physical activity in order to bring more creatine into the muscle.
The destruction of muscle branched chain amino acids.
Thermal stress induced muscle burning, further inhibits anabolism and catabolism increases.But burning is not only the catabolic effects of.Local muscular acidosis directly stimulates the activity of the enzyme (2).which is responsible for the collapse of local muscle branched chain amino acids (BCAA).That is, at the peak of loss of creatine muscle burning splits your BCAA (2).The critical role of BCAA in muscle activity is well known.Increase their level accelerates muscle growth, counteracting catabolism.The losses threaten to reverse the effect of BCAA.The main culprits appear to be losses of BCAA lack of energy and self acidosis.The impact of lowering the pH of the muscle increased cortisol secretion growing.The additional intake of creatine can to some extent slow down the devastation of the energy storage.but with the direct destructive effects of burning is very difficult to fight.The next logical step seems to increase the reception of BCAA in the attempt to counteract their losses (2).The influx of BCAA to the muscles during exercise is not as difficult as creatine.Acceptance of BCAA before and during training effectively fights with their loss in muscle (2).Recent studies have shown.that intense exercise greatly increased demand for BCAA during exercise as.and throughout the day (3).So spread your amino acid pool for the day.but do not forget about the importance of taking amino acids during exercise.
The role of cortisol.
Cortisol makes the situation worse and.as noted.its plasma levels increase during intense exercise.If you are an experienced bodybuilder.then your muscles to some extent, immunized against its catabolic effect.Strange but true: the muscles are, the more cortisol receptors in these.Fortunately.ability of each to respond to a catabolic hormone reduced due to permanent loads.that you are putting muscle.Until the end of the intracellular mechanism of this phenomenon has not been studied.Sure.novice athletes do not benefit from the opening.their muscles are more susceptible to the damaging effect of cortisol.Circulating cortisol eventually penetrates the trained muscles.where, together with lactic acid causes loss of energy.overcome our natural defenses.In other words, it increases the sensitivity of muscles to the catabolic effects of lactic acid.For example, the collapse of BCAA in muscle is more intense burning sensation in.Cortisol may accelerate the loss of creatine.However, this is not the worst news.The most powerful catabolic process comes into play later.Muscle because it so difficult to recruit.that muscles have a proteolytic mechanism.purpose of which – to prevent the growth of muscles as the least effective way to adapt to physical stress.When you are trying to gain mass, it starts and eats most of it, if not all.Lactic acid together with cortisol enhances the activity of muscle proteolysis.This means that more and more of your muscle protein is broken.If you remember.I wrote.that the catabolic effect of proteolysis depends on the ATP.that is to destroy the proteins it needs energy.You might think that low levels of ATP prevents the activity of proteolysis.Unfortunately, if things are bad, they are bad all over.In the first part of this article I quoted a hierarchy of ways of consumption of ATP.Low its content does not affect the activity of proteolysis, since it is not sensitive to a shortage of ATP.
Raising levels of insulin.
One hormone can counteract proteolysis – is insulin.Many of its anti-catabolic effects, it owes its ability to inhibit proteolysis.and its high level rescues muscle cells from destruction.Insulin is able to significantly slow the loss of muscle BCAA.The difficulty is that local acidosis, caused by burning, causes temporary insulin resistance.The scientists demonstrated.that in the fall of ATP levels in the cells ability to bind insulin receptors is reduced (4).That is, while the muscle responds to this hormone is not well.Moreover.training provokes a decrease in insulin levels in the blood.is another way to overcome the protective systems.Insulin is made smaller, and that what is produced has a lower protective effect.While at the receptor level there is little you.what you can do with it (although creatine can help).you can easily whip up insulin secretion.This will make the carbohydrate drinks before, during and immediately after exercise.Even if the work is not very efficient receptor.they are still working.and more insulin partially compensates for their low activity.It is believed that the rise of insulin inhibits the release of growth hormone.
You can think.that can inhibit uglevodosoderzhaschie drinks caused the rise of coaching growth hormone.Not at all.Growth hormone and lactic acid have nothing to do.Most of the experiments confirmed.that due to coaching release of growth hormone levels are not accompanied by a rise of insulin-like growth factor 1 (IGF-1).Why? Because the liver for its production needs and growth hormone, and insulin.If insulin levels are low, the IGF-1 is not.Only struggling with the fall, you can stimulate release of IGF-1.This is also the only way to set a noticeable muscle mass.Des (1-3) IGF-1: IGF-1 heavy-duty.There is another hormone that is able to resist proteolysis – is itself the IGF-1.Let's see how it affects muscle burning.A certain number of IGF-1 is always present in the blood and muscles.Its level increases even if you use the methods described above (carbohydrate drinks).The additional release of IGF-1, of course, will be encouraged not current training and previous.
Acidosis destroys a certain amount of IGF-1.which already have.and local oxidation processes suppress the normal activity of its receptors.In response, our body through a small decrease in pH to slightly change the formula of the molecule of IGF-1.It will create a super-stripped down to a form called des (1-3) IGF-1.
Normal IGF-1 is connected in a chain of 70 amino acids.Muscle cuts from her burning nitrogen-terminal tripeptide, ie the last three amino acids.Such transformations seem insignificant, but as a result of changing all.
In terms of anabolism des (1-3) IGF-1 in 10 times more powerful than normal IGF-1.(I recall.that IGF-1 is already one of the most powerful anabolic hormones in our bodies?) means.muscle causes a burning sensation level rise of a new and very powerful IGF-1.Many thought.and even now think.that des (1-3) IGF-1 is produced naturally by the body not.and only a biochemical company chemists are able to reinforce conventional GrowPep IGF-1 in 10 times.
Many professional bodybuilders dream of expensive form of this hormone, produced by GrowPep.Muscle burns it gives you for free.Why des (1-3) IGF-1 more powerful than conventional IGF-1? Because he is not capable of binding to proteins.that prevent the interaction of IGF-1 to its receptors.There are other processes.but the failure to inhibitory proteins bind des (1-3) IGF-1 seems the main reason for its differences from its predecessor.Such a protein called IGF-1 binding protein.Most of the IGF-1 levels in the blood and muscle is not free, because this protein is associated.Therefore, almost all of it is inactive.To detect anabolic effect it must be freed from this context.If you have any burning muscle accelerates separation of IGF-1 from binding to proteins.and much of the hormone changes in the shape of des (1-3) IGF-1.So the end result of the impact of burning on the IGF-1 is a decrease in the number of inactive IGF-1 levels and increase levels of free IGF-1.
The latter tries to protect muscles from catabolism.but his efforts to weaken the low sensitivity of its receptors.IGF-1 is able to withstand some of the catabolic effects of lactic acid, but, unfortunately, not all.But every rose has its thorns.The main problem of des (1-3) IGF-1 in a very short life cycle.Binding proteins not only save the IGF-1, they also protect from decay of its molecules.Being naked, des (1-3) IGF-1 is rapidly degraded, losing its anti-catabolic ability.It is clear that abuse of muscle burning quickly reduce stockpiles of IGF-1 in blood and muscle.Such his boosters.as androstenedione and vysvoboditeli growth hormone to some extent able to counteract this.Summarizing all the above, we note that short-term effects of burning muscle rather negative.Depleted energy reserves in muscles.takes power.destroyed muscle creatine and branched chain amino acids.Cortisol is released.run other catabolic processes.meanwhile.as anabolism is terminated.Protection of muscle provided by anti-catabolic hormones, weakened.And you thought that muscle burns – it is good.Fortunately.our body responds to this film tenfold increase in capacity of IGF-1.resisting the loss of muscle.Other anabolic hormones are released.and until.until you can control the levels of creatine.BCAA and cortisol.You will confront some of the devastating consequences of local acidosis.But more on that in the next section.
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