408:
22:
448:(2008), citing recent studies, recommends a minimum protein intake of 2.2 g/kg "for anyone involved in competitive or intense recreational sports who wants to maximize lean body mass but does not wish to gain weight. However athletes involved in strength events (..) may need even more to maximize body composition and athletic performance. In those attempting to minimize body fat and thus maximize body composition, for example in sports with weight classes and in bodybuilding, it's possible that protein may well make up over 50% of their daily caloric intake."
440:
concluded that more than 30 g protein in a single meal did not further enhance the stimulation of muscle protein synthesis in young and elderly. However, this study didn't check protein synthesis in relation to training; therefore conclusions from this research are controversial. A 2018 review of the scientific literature concluded that for the purpose of building lean muscle tissue, a minimum of 1.6 g protein per kilogram of body weight is required, which can for example be divided over 4 meals or snacks and spread out over the day.
89:
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124:). However, the precise mechanisms are not clearly understood; the current accepted theory is through the combination of mechanical tension, metabolic stress, and muscle damage. Although, there is insufficient evidence to suggest that metabolic stress has any significant effect on hypertrophy outcomes.
435:
decreases amino acid uptake by muscle tissue, and inhibits protein synthesis. The short-term increase in protein synthesis that occurs subsequent to resistance training returns to normal after approximately 28 hours in adequately fed male youths. Another study determined that muscle protein synthesis
339:
Individual differences in genetics account for a substantial portion of the variance in existing muscle mass. A classical twin study design (similar to those of behavioral genetics) estimated that about 53% of the variance in lean body mass is heritable, along with about 45% of the variance in muscle
484:
However, other work examining the time course of changes in muscle protein synthesis and their relationship to hypertrophy showed that damage was unrelated to hypertrophy. In fact, in one study the authors showed that it was not until the damage subsided that protein synthesis was directed to muscle
443:
It is not uncommon for bodybuilders to advise a protein intake as high as 2–4 g per kilogram of bodyweight per day. However, scientific literature has suggested this is higher than necessary, as protein intakes greater than 1.8 g per kilogram of body weight showed to have no greater effect
153:
The best approach to specifically achieve muscle growth remains controversial (as opposed to focusing on gaining strength, power, or endurance); it was generally considered that consistent anaerobic strength training will produce hypertrophy over the long term, in addition to its effects on muscular
677:
Diseases that result in true muscle hypertrophy include, but not limited to, select: muscular dystrophies, metabolic myopathies, endocrine myopathies, congenital myopathies, non-dystrophic myotonias and pseudomyotonias, denervation, spasticity, and lipodystrophy. The muscle hypertrophy may persist
476:
One theory is that microtrauma plays a significant role in muscle growth. When microtrauma occurs (from weight training or other strenuous activities), the body responds by overcompensating, replacing the damaged tissue and adding more, so that the risk of repeat damage is reduced. Damage to these
289:
During a workout, increased blood flow to metabolically active areas causes muscles to temporarily increase in size. This phenomenon is referred to as transient hypertrophy, or more commonly known as being "pumped up" or getting "a pump." About two hours after a workout and typically for seven to
424:
within a muscle cell). There appears to be some limit to how large a myofibril can become: at some point, they split. These events appear to occur within each muscle fiber. That is hypertrophy results primarily from the growth of each muscle cell rather than an increase in the number of cells.
439:
A small study performed on young and elderly found that ingestion of 340 grams of lean beef (90 g protein) did not increase muscle protein synthesis any more than ingestion of 113 grams of lean beef (30 g protein). In both groups, muscle protein synthesis increased by 50%. The study
383:
and therefore muscle hypertrophy. An increased requirement for protein can help elevate protein synthesis, which is seen in athletes training for muscle hypertrophy. However, there is no scientific consensus on whether strength-training athletes have increased protein requirements.
678:
throughout the course of the disease, or may later atrophy, or become pseudohypertrophic (muscle atrophy with infiltration of fat or other tissue). For instance, Duchenne and Becker muscular dystrophy may start as true muscle hypertrophy, but later develop into pseudohypertrophy.
580:. These two forms of adaptations rarely occur completely independently of one another; one can experience a large increase in fluid with a slight increase in proteins, a large increase in proteins with a small increase in fluid, or a relatively balanced combination of the two.
642:
Some neuromuscular diseases result in true hypertrophy of one or more skeletal muscles, confirmed by MRI or muscle biopsy. As this muscle hypertrophy is not the result of resistance training nor heavy manual labour, this is why the muscle hypertrophy is described as a
2271:
Kornegay, Joe N.; Childers, Martin K.; Bogan, Daniel J.; Bogan, Janet R.; Nghiem, Peter; Wang, Jiahui; Fan, Zheng; Howard, James F.; Schatzberg, Scott J.; Dow, Jennifer L.; Grange, Robert W.; Styner, Martin A.; Hoffman, Eric P.; Wagner, Kathryn R. (February 2012).
559:
In the bodybuilding and fitness community and even in some academic books skeletal muscle hypertrophy is described as being in one of two types: Sarcoplasmic or myofibrillar. According to this hypothesis, during sarcoplasmic hypertrophy, the volume of
105:(resistance training) causes neural and muscular adaptations which increase the capacity of an athlete to exert force through voluntary muscular contraction: After an initial period of neuro-muscular adaptation, the muscle tissue expands by creating
387:
Training variables, in the context of strength training, such as frequency, intensity, and total volume also directly affect the increase of muscle hypertrophy. A gradual increase in all of these training variables will yield muscular hypertrophy.
411:
Protein biosynthesis starting with transcription and post-transcriptional modifications in the nucleus. Then the mature mRNA is exported to the cytoplasm where it is translated. The polypeptide chain then folds and is post-translationally
355:
is one of the body's major growth hormones, on average, males find hypertrophy much easier (on an absolute scale) to achieve than females, and, on average, have about 60% more muscle mass than women. Taking additional testosterone, as in
1276:
Fineschi V, Riezzo I, Centini F, Silingardi E, Licata M, Beduschi G, Karch SB (January 2007). "Sudden cardiac death during anabolic steroid abuse: morphologic and toxicologic findings in two fatal cases of bodybuilders".
2334:
Bodine SC, Stitt TN, Gonzalez M, Kline WO, Stover GL, Bauerlein R, et al. (November 2001). "Akt/mTOR pathway is a crucial regulator of skeletal muscle hypertrophy and can prevent muscle atrophy in vivo".
444:
on muscle hypertrophy. A study carried out by
American College of Sports Medicine (2002) put the recommended daily protein intake for athletes at 1.2–1.8 g per kilogram of body weight. Conversely,
1126:
Arden, N. K. and
Spector, T. D. (1997), Genetic Influences on Muscle Strength, Lean Body Mass, and Bone Mineral Density: A Twin Study. J Bone Miner Res, 12: 2076-2081. doi:10.1359/jbmr.1997.12.12.2076
364:, the use of which can cause competitors to be suspended or banned from competitions. Testosterone is also a medically regulated substance in most countries, making it illegal to possess without a
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because studies suggest sarcoplasmic hypertrophy shows a greater increase in muscle size while myofibrillar hypertrophy proves to increase overall muscular strength making it more dominant in
2921:
1407:
Wernbom M, Augustsson J, Thomeé R (March 1, 2007). "The influence of frequency, intensity, volume and mode of strength training on whole muscle cross-sectional area in humansq".
572:
contractile proteins increase in number and add to muscular strength as well as a small increase in the size of the muscle. Sarcoplasmic hypertrophy is greater in the muscles of
674:, an abnormal deficit of subcutaneous fat accentuates the appearance of the muscles, though the muscles are quantifiably hypertrophic (possibly due to a metabolic abnormality).
198:
1548:
Tang JE, Perco JG, Moore DR, Wilkinson SB, Phillips SM (January 2008). "Resistance training alters the response of fed state mixed muscle protein synthesis in young men".
290:
eleven days, muscles swell due to an inflammation response as tissue damage is repaired. Longer-term hypertrophy occurs due to more permanent changes in muscle structure.
2436:
Frontera WR, Meredith CN, O'Reilly KP, Knuttgen HG, Evans WJ (March 1988). "Strength conditioning in older men: skeletal muscle hypertrophy and improved function".
1768:
Tarnopolsky MA, Atkinson SA, MacDougall JD, Chesley A, Phillips S, Schwarcz HP (November 1992). "Evaluation of protein requirements for trained strength athletes".
804:
Seynnes OR, de Boer M, Narici MV (January 2007). "Early skeletal muscle hypertrophy and architectural changes in response to high-intensity resistance training".
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may want to be bigger and more muscular to better overpower their opponents in the low post. Athletes training for these sports train extensively not only in
2837:
2372:
Charette SL, McEvoy L, Pyka G, Snow-Harter C, Guido D, Wiswell RA, Marcus R (May 1991). "Muscle hypertrophy response to resistance training in older women".
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As muscle hypertrophy is a response to strenuous anaerobic activity, ordinary everyday activity would become strenuous in diseases that result in premature
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72:
A range of stimuli can increase the volume of muscle cells. These changes occur as an adaptive response that serves to increase the ability to generate
2914:
1056:
Hirono, Tetsuya; Ikezoe, Tome; Taniguchi, Masashi; Tanaka, Hiroki; Saeki, Junya; Yagi, Masahide; Umehara, Jun; Ichihashi, Noriaki (February 1, 2022).
1977:"Resistance training-induced changes in integrated myofibrillar protein synthesis are related to hypertrophy only after attenuation of muscle damage"
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Microtrauma is tiny damage to the muscle fibers. The precise relation between microtrauma and muscle growth is not entirely understood yet.
2907:
906:
van Loon LJ, Goodpaster BH (February 2006). "Increased intramuscular lipid storage in the insulin-resistant and endurance-trained state".
351:
During puberty in males, hypertrophy occurs at an increased rate. Natural hypertrophy normally stops at full growth in the late teens. As
481:(DOMS), and is why progressive overload is essential to continued improvement, as the body adapts and becomes more resistant to stress.
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2127:
538:
21:
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2689:
1642:"A moderate serving of high-quality protein maximally stimulates skeletal muscle protein synthesis in young and elderly subjects"
259:
2128:"Muscle hypertrophy: indicative of good health or disease? / Hypertrophie musculaire: signe de bonne santé ou de maladie ?"
564:
fluid in the muscle cell increases with no accompanying increase in muscular strength, whereas during myofibrillar hypertrophy,
2597:
231:
2052:
1185:
Miller AE, MacDougall JD, Tarnopolsky MA, Sale DG (1993). "Gender differences in strength and muscle fiber characteristics".
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238:
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Examples of increased muscle hypertrophy are seen in various professional sports, mainly strength related sports such as
520:
509:
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generally does not result in very effective tissue hypertrophy; instead, endurance athletes enhance storage of fats and
121:
206:
120:(a strategy of progressively increasing resistance or repetitions over successive bouts of exercise to maintain a high
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cells are however unique in the body in that they can contain multiple nuclei, and the number of nuclei can increase.
1691:"How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution"
612:, and football may also train for increased muscle hypertrophy to better suit their position of play. For example, a
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25:
Athletes use a combination of strength training, diet, and nutritional supplementation to induce muscle hypertrophy.
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728:
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637:
2220:
El-Darouti, Mohammad Ali; Al-Ali, Faiza
Mohamed (2019), El-Darouti, Mohammad Ali; Al-Ali, Faiza Mohamed (eds.),
1593:"Coordinated collagen and muscle protein synthesis in human patella tendon and quadriceps muscle after exercise"
379:
In the long term, a positive energy balance, when more calories are consumed rather than burned, is helpful for
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3186:
949:
Soares JM (June 1992). "Effects of training on muscle capillary pattern: intermittent vs continuous exercise".
227:
319:(b) the high lactate and hydrogen ion concentrations may accelerate water uptake in muscle cells according to
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605:
110:
88:
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and various forms of gymnastics. Athletes in other more skill-based sports such as basketball, baseball,
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because the molecular weights of the lactate and hydrogen ions are smaller than that of muscle glycogen."
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3527:
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593:
577:
420:. The additional contractile proteins appear to be incorporated into existing myofibrils (the chains of
136:
2465:
Glass DJ (February 2003). "Signalling pathways that mediate skeletal muscle hypertrophy and atrophy".
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365:
117:
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Damas F, Phillips SM, Libardi CA, Vechin FC, Lixandrão ME, Jannig PR, et al. (September 2016).
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1020:
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3512:
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2832:
2719:
2709:
1954:
1911:
Chargé SB, Rudnicki MA (January 2004). "Cellular and molecular regulation of muscle regeneration".
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Prior BM, Yang HT, Terjung RL (September 2004). "What makes vessels grow with exercise training?".
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2165:"Increased skeletal muscle volume in women with familial partial lipodystrophy, Dunnigan variety"
1936:
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Miller BF, Olesen JL, Hansen M, Døssing S, Crameri RM, Welling RJ, et al. (September 2005).
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1452:"Myonuclei acquired by overload exercise precede hypertrophy and are not lost on detraining"
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849:"Resistance Training Variables for Optimization of Muscle Hypertrophy: An Umbrella Review"
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Bernárdez-Vázquez, Roberto; Raya-González, Javier; Castillo, Daniel; Beato, Marco (2022).
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417:
301:
41:
1886:(2008). "Use of Proteins in Energy Metabolism". In Ira Wolinsky, Judy A. Driskell (ed.).
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hypertrophy, which focuses more on increased myofibril size. It is the primary focus of
3174:
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2762:
2539:
Schuelke M, Wagner KR, Stolz LE, Hübner C, Riebel T, Kömen W, et al. (June 2004).
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Glass DJ (October 2005). "Skeletal muscle hypertrophy and atrophy signaling pathways".
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coupling in muscle, or cause repetitive or sustained involuntary muscle contractions (
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Ji, Hongzhao; Weatherall, Paul; Adams-Huet, Beverley; Garg, Abhimanyu (August 2013).
1829:
1812:
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1058:"Relationship Between Muscle Swelling and Hypertrophy Induced by Resistance Training"
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Challenging Cases in
Dermatology Volume 2: Advanced Diagnoses and Management Tactics
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American
Journal of Physiology. Regulatory, Integrative and Comparative Physiology
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Proceedings of the
National Academy of Sciences of the United States of America
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Changes in protein synthesis and muscle cell biology associated with stimuli
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2222:"Loss of Subcutaneous Fat, Muscle Hypertrophy, Diabetes and Hyperlipidemia"
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2010:
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and sex), nutrition, and training variables can affect muscle hypertrophy.
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Bruusgaard JC, Johansen IB, Egner IM, Rana ZA, Gundersen K (August 2010).
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Symons TB, Sheffield-Moore M, Wolfe RR, Paddon-Jones D (September 2009).
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53:
2541:"Myostatin mutation associated with gross muscle hypertrophy in a child"
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1138:"Genetic determinism of fiber type proportion in human skeletal muscle"
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if you can. Unsourced or poorly sourced material may be challenged and
45:
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strength and endurance. Muscular hypertrophy can be increased through
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3121:
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1992:
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fibers has been theorized as the possible cause for the symptoms of
109:(contractile elements) and increasing non-contractile elements like
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European
Journal of Applied Physiology and Occupational Physiology
565:
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342:
73:
2903:
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1852:
Lemon PW (1991). "Effect of exercise on protein requirements".
3552:
3303:
2401:
Cureton KJ, Collins MA, Hill DW, McElhannon FM (August 1988).
492:
333:
181:
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Physical
Medicine and Rehabilitation Clinics of North America
1363:"Protein requirements and supplementation in strength sports"
2504:
127:
Muscular hypertrophy plays an important role in competitive
2582:
2228:, Cham: Springer International Publishing, pp. 7–11,
2274:"The paradox of muscle hypertrophy in muscular dystrophy"
1512:"33 – Sites of Hormonal Regulation of Protein Metabolism"
92:
Strength training is used to regulate muscle hypertrophy.
1695:
1322:"Androgen abuse in athletes: detection and consequences"
1021:"What Causes Your Muscles to Expand When You Work Out?"
213:
297:"Muscle swelling occurs as a result of the following:
293:
Hirono et al. explained the causes of Muscle swelling:
519:. Please help to ensure that disputed statements are
2169:
The Journal of Clinical Endocrinology and Metabolism
1326:
The Journal of Clinical Endocrinology and Metabolism
52:
hypertrophy, which focuses more on increased muscle
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The Journal of Sports Medicine and Physical Fitness
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347:Testosterone helps to increase muscle hypertrophy.
416:The message filters down to alter the pattern of
360:, will increase results. It is also considered a
3562:(c) – compound exercise, (i) – isolated exercise
1888:Sports Nutrition: Energy metabolism and exercise
756:Essentials of strength training and conditioning
1970:
1968:
758:(3rd ed.). Champaign, IL: Human Kinetics.
436:was elevated even 72 hours following training.
1689:Schoenfeld BJ, Aragon AA (February 27, 2018).
212:Please review the contents of the section and
2915:
2598:
2030:. Champaign, IL: Human Kinetics. p. 50.
1062:Journal of Strength and Conditioning Research
781:Science and Development of Muscle Hypertrophy
8:
1646:Journal of the American Dietetic Association
469:fibres may be "microtorn" during microtrauma
2407:Medicine and Science in Sports and Exercise
16:Enlargement or overgrowth of a muscle organ
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2900:
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2126:Nadaj-Pakleza, Aleksandra (July 1, 2022).
2079:"Muscle hypertrophy and pseudohypertrophy"
2053:"Chris Bosh Gaining Weight to Play Center"
44:through a growth in size of its component
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2027:Science and practice of strength training
2000:
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1519:. Academic Press, New York. p. 229.
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864:
539:Learn how and when to remove this message
489:Myofibrillar vs. sarcoplasmic hypertrophy
158:and other short-duration, high-intensity
48:. Two factors contribute to hypertrophy:
515:Relevant discussion may be found on the
461:
406:
87:
20:
1279:International Journal of Legal Medicine
1239:"Search National Drug Schedule - NAPRA"
1136:Simoneau JA, Bouchard C (August 1995).
746:
116:Muscular hypertrophy can be induced by
654:(neural or metabolic), or disrupt the
2403:"Muscle hypertrophy in men and women"
2134:(in French and English) (25): 10–15.
1041:Claire Lunardoni (January 22, 2010).
853:Frontiers in Sports and Active Living
300:(a) resistance exercise can increase
7:
2545:The New England Journal of Medicine
1741:"Bodybuilders and Protein – Part 2"
754:Baechle TR, Earle RW, eds. (2008).
162:. Lower-intensity, longer-duration
2051:Khorshidi E (September 10, 2012).
2024:Kraemer WJ, Zatsiorsky VM (2006).
1813:"Weight loss and gain in athletes"
1525:10.1016/B978-0-12-510604-7.50011-6
14:
1043:"Why Do You Swell After Workout?"
783:. Human Kinetics. pp. 1–15.
368:. Anabolic steroid use can cause
2886:
2885:
2690:High-intensity interval training
2420:10.1249/00005768-198808000-00003
1830:10.1249/00149619-200208000-00004
1421:10.2165/00007256-200737030-00004
497:
278:
186:
2096:10.1136/practneurol-2017-001695
1817:Current Sports Medicine Reports
990:10.1152/japplphysiol.00035.2004
818:10.1152/japplphysiol.00789.2006
170:within the muscles, as well as
214:add the appropriate references
1:
2438:Journal of Applied Physiology
2374:Journal of Applied Physiology
2077:Walters, Jon (October 2017).
1770:Journal of Applied Physiology
978:Journal of Applied Physiology
806:Journal of Applied Physiology
479:delayed onset muscle soreness
328:Factors affecting hypertrophy
2516:10.1016/j.biocel.2005.04.018
2450:10.1152/jappl.1988.64.3.1038
2386:10.1152/jappl.1991.70.5.1912
1959:The University of New Mexico
1782:10.1152/jappl.1992.73.5.1986
1609:10.1113/jphysiol.2005.093690
1517:Mammalian Protein Metabolism
1262:Food and Drug Administration
1074:10.1519/JSC.0000000000003478
332:Biological factors (such as
2234:10.1007/978-3-030-21855-3_2
1257:"Controlled Substances Act"
1155:10.1096/fasebj.9.11.7649409
199:reliable medical references
3620:
1925:10.1152/physrev.00019.2003
1854:Journal of Sports Sciences
1658:10.1016/j.jada.2009.06.369
1562:10.1152/ajpregu.00636.2007
635:
455:
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362:performance-enhancing drug
146:
95:
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2290:10.1016/j.pmr.2011.11.014
1981:The Journal of Physiology
1890:. CRC Press. p. 79.
1862:10.1080/02640419108729866
1811:Rankin JW (August 2002).
1708:10.1186/s12970-018-0215-1
1597:The Journal of Physiology
1379:10.1016/j.nut.2004.04.009
1361:Phillips SM (July 2004).
1291:10.1007/s00414-005-0055-9
920:10.1007/s00424-005-1509-0
866:10.3389/fspor.2022.949021
729:Pseudoathletic appearance
645:pseudoathletic appearance
638:Pseudoathletic appearance
205:or relies too heavily on
135:, American football, and
131:and strength sports like
80:in anaerobic conditions.
2141:10.1051/myolog/202225004
1320:Basaria S (April 2010).
2838:Neurobiological effects
2132:Les Cahiers de Myologie
1477:10.1073/pnas.0913935107
68:Hypertrophy stimulation
40:or increase in size of
3163:Close-grip bench press
1955:"How Do Muscles Grow?"
1509:Manchester KL (1970).
1114:"How do muscles grow?"
656:excitation-contraction
606:professional wrestling
556:
470:
413:
372:, cardiac arrest, and
348:
325:
93:
26:
1913:Physiological Reviews
779:Schoenfeld B (2016).
594:olympic weightlifting
578:Olympic weightlifters
554:
465:
410:
346:
308:accumulations due to
295:
137:Olympic weightlifting
91:
64:-related activities.
24:
3472:Side-lying leg raise
3217:Abdomen and obliques
3143:Reverse grip push-up
2558:10.1056/NEJMoa040933
2349:10.1038/ncb1101-1014
2181:10.1210/jc.2013-1297
1856:. 9 Spec No: 53–70.
1339:10.1210/jc.2009-1579
1245:on February 1, 2014.
508:factual accuracy is
403:Protein biosynthesis
366:medical prescription
228:"Muscle hypertrophy"
118:progressive overload
3597:Exercise physiology
3513:Bodyweight exercise
2865:Outline of exercise
2833:Exercise physiology
2720:Suspension training
2710:Bodyweight exercise
2467:Nature Cell Biology
2337:Nature Cell Biology
2284:(1): 149–172, xii.
2083:Practical Neurology
1468:2010PNAS..10715111B
694:Colorado Experiment
614:center (basketball)
555:Hypertrophy of cell
160:anaerobic exercises
3523:Muscle hypertrophy
3465:(inside of thighs)
3328:Dirty dog exercise
3169:Close grip push-up
2828:Exercise equipment
2823:Exercise and music
2773:Muscle hypertrophy
2682:Anaerobic exercise
2652:Endurance training
2479:10.1038/ncb0203-87
1199:10.1007/BF00235103
626:muscular endurance
598:mixed martial arts
557:
471:
414:
370:testicular atrophy
349:
340:fiber proportion.
178:Temporary swelling
172:neovascularization
149:Anaerobic exercise
143:Anaerobic training
94:
30:Muscle hypertrophy
27:
3587:Tissues (biology)
3569:
3568:
3548:Flywheel training
3542:List of exercises
3359:(front of thighs)
3187:Triceps extension
3087:handstand push-up
2931:Strength training
2897:
2896:
2801:
2800:
2768:Interval training
2743:Athletic training
2715:Flywheel training
2700:Strength training
2243:978-3-030-21855-3
2175:(8): E1410–1413.
2037:978-0-7360-5628-1
1897:978-0-8493-7950-5
1603:(Pt 3): 1021–33.
1534:978-0-12-510604-7
790:978-1-4925-1960-7
765:978-0-7360-5803-2
734:Pseudohypertrophy
549:
548:
541:
397:Protein synthesis
358:anabolic steroids
321:cell permeability
287:
286:
263:
156:strength training
103:Strength training
98:Strength training
84:Strength training
3609:
3409:(back of thighs)
2924:
2917:
2910:
2901:
2889:
2888:
2875:Physical fitness
2870:Physical culture
2845:Exercise mimetic
2783:Physical therapy
2753:Circuit training
2647:Distance running
2629:Aerobic exercise
2625:
2607:
2600:
2593:
2584:
2578:
2560:
2535:
2498:
2461:
2432:
2422:
2397:
2368:
2320:
2319:
2309:
2268:
2262:
2261:
2260:
2258:
2217:
2211:
2210:
2200:
2160:
2154:
2153:
2143:
2123:
2117:
2116:
2098:
2074:
2068:
2067:
2065:
2063:
2048:
2042:
2041:
2021:
2015:
2014:
2004:
1993:10.1113/JP272472
1972:
1963:
1962:
1951:
1945:
1944:
1908:
1902:
1901:
1880:
1874:
1873:
1849:
1843:
1842:
1832:
1808:
1802:
1801:
1765:
1756:
1755:
1753:
1751:
1737:
1731:
1730:
1720:
1710:
1686:
1680:
1679:
1669:
1637:
1631:
1630:
1620:
1588:
1582:
1581:
1545:
1539:
1538:
1514:
1506:
1500:
1499:
1489:
1479:
1447:
1441:
1440:
1404:
1398:
1397:
1395:
1393:
1358:
1352:
1351:
1341:
1317:
1311:
1310:
1273:
1267:
1266:
1253:
1247:
1246:
1241:. Archived from
1235:
1229:
1228:
1210:
1182:
1176:
1175:
1157:
1133:
1127:
1124:
1118:
1117:
1110:
1104:
1103:
1085:
1053:
1047:
1046:
1038:
1032:
1031:
1029:
1027:
1016:
1010:
1009:
973:
967:
966:
946:
940:
939:
903:
897:
896:
886:
868:
844:
838:
837:
801:
795:
794:
776:
770:
769:
751:
719:Muscle dystrophy
544:
537:
533:
530:
524:
521:reliably sourced
501:
500:
493:
316:production, and
282:
281:
273:
270:
264:
262:
221:
190:
189:
182:
164:aerobic exercise
3619:
3618:
3612:
3611:
3610:
3608:
3607:
3606:
3582:Muscular system
3572:
3571:
3570:
3565:
3538:Weight training
3496:
3477:
3457:
3401:
3351:
3298:
3255:
3211:
3192:
3148:
3124:(front of arms)
3116:
3099:Rear delt raise
3050:
2978:
2934:
2928:
2898:
2893:
2879:
2860:Fitness culture
2850:Exercise trends
2797:
2778:Outdoor fitness
2731:
2725:Weight training
2676:
2616:
2611:
2581:
2538:
2510:(10): 1974–84.
2501:
2464:
2435:
2400:
2371:
2333:
2329:
2327:Further reading
2324:
2323:
2270:
2269:
2265:
2256:
2254:
2244:
2219:
2218:
2214:
2162:
2161:
2157:
2125:
2124:
2120:
2076:
2075:
2071:
2061:
2059:
2050:
2049:
2045:
2038:
2023:
2022:
2018:
1987:(18): 5209–22.
1974:
1973:
1966:
1953:
1952:
1948:
1910:
1909:
1905:
1898:
1882:
1881:
1877:
1851:
1850:
1846:
1810:
1809:
1805:
1767:
1766:
1759:
1749:
1747:
1739:
1738:
1734:
1688:
1687:
1683:
1639:
1638:
1634:
1590:
1589:
1585:
1547:
1546:
1542:
1535:
1508:
1507:
1503:
1462:(34): 15111–6.
1449:
1448:
1444:
1409:Sports Medicine
1406:
1405:
1401:
1391:
1389:
1373:(7–8): 689–95.
1360:
1359:
1355:
1319:
1318:
1314:
1275:
1274:
1270:
1255:
1254:
1250:
1237:
1236:
1232:
1184:
1183:
1179:
1135:
1134:
1130:
1125:
1121:
1112:
1111:
1107:
1055:
1054:
1050:
1040:
1039:
1035:
1025:
1023:
1018:
1017:
1013:
975:
974:
970:
948:
947:
943:
908:Pflügers Archiv
905:
904:
900:
846:
845:
841:
803:
802:
798:
791:
778:
777:
773:
766:
753:
752:
748:
743:
738:
684:
640:
634:
586:
545:
534:
528:
525:
514:
506:This article's
502:
498:
491:
460:
454:
427:Skeletal muscle
418:gene expression
405:
399:
394:
330:
302:phosphocreatine
283:
279:
274:
268:
265:
222:
211:
207:primary sources
191:
187:
180:
151:
145:
122:level of effort
100:
86:
70:
42:skeletal muscle
34:muscle building
17:
12:
11:
5:
3617:
3616:
3613:
3605:
3604:
3599:
3594:
3589:
3584:
3574:
3573:
3567:
3566:
3564:
3563:
3560:
3556:
3555:
3550:
3545:
3535:
3530:
3525:
3520:
3515:
3510:
3505:
3501:
3498:
3497:
3495:
3494:
3487:
3485:
3479:
3478:
3476:
3475:
3468:
3466:
3459:
3458:
3456:
3455:
3449:
3443:
3437:
3431:
3425:
3419:
3412:
3410:
3403:
3402:
3400:
3399:
3393:
3387:
3381:
3375:
3369:
3362:
3360:
3353:
3352:
3350:
3349:
3343:
3337:
3331:
3325:
3319:
3312:
3310:
3300:
3299:
3297:
3296:
3290:
3287:Hyperextension
3284:
3278:
3272:
3265:
3263:
3257:
3256:
3254:
3253:
3247:
3241:
3235:
3229:
3222:
3220:
3213:
3212:
3210:
3209:
3202:
3200:
3194:
3193:
3191:
3190:
3184:
3178:
3172:
3166:
3159:
3157:
3156:(back of arms)
3150:
3149:
3147:
3146:
3140:
3134:
3127:
3125:
3118:
3117:
3115:
3114:
3108:
3105:Shoulder press
3102:
3096:
3090:
3080:
3074:
3068:
3061:
3059:
3052:
3051:
3049:
3048:
3042:
3036:
3033:Shoulder shrug
3030:
3024:
3018:
3012:
3006:
3000:
2993:
2991:
2980:
2979:
2977:
2976:
2970:
2964:
2958:
2952:
2945:
2943:
2936:
2935:
2929:
2927:
2926:
2919:
2912:
2904:
2895:
2894:
2884:
2881:
2880:
2878:
2877:
2872:
2867:
2862:
2857:
2852:
2847:
2842:
2841:
2840:
2830:
2825:
2820:
2815:
2809:
2807:
2803:
2802:
2799:
2798:
2796:
2795:
2790:
2785:
2780:
2775:
2770:
2765:
2763:Cross-training
2760:
2755:
2750:
2745:
2739:
2737:
2733:
2732:
2730:
2729:
2728:
2727:
2722:
2717:
2712:
2707:
2697:
2692:
2686:
2684:
2678:
2677:
2675:
2674:
2669:
2664:
2659:
2654:
2649:
2644:
2639:
2633:
2631:
2622:
2618:
2617:
2612:
2610:
2609:
2602:
2595:
2587:
2580:
2579:
2551:(26): 2682–8.
2536:
2499:
2462:
2444:(3): 1038–44.
2433:
2398:
2369:
2343:(11): 1014–9.
2330:
2328:
2325:
2322:
2321:
2263:
2242:
2212:
2155:
2118:
2089:(5): 369–379.
2069:
2043:
2036:
2016:
1964:
1946:
1903:
1896:
1884:Di Pasquale MG
1875:
1844:
1803:
1776:(5): 1986–95.
1757:
1745:Leehayward.com
1732:
1681:
1632:
1583:
1540:
1533:
1501:
1442:
1399:
1353:
1332:(4): 1533–43.
1312:
1268:
1248:
1230:
1177:
1148:(11): 1091–5.
1128:
1119:
1105:
1068:(2): 359–364.
1048:
1033:
1019:Joseph Eitel.
1011:
984:(3): 1119–28.
968:
941:
898:
839:
796:
789:
771:
764:
745:
744:
742:
739:
737:
736:
731:
726:
721:
716:
714:Muscle atrophy
711:
709:Lean body mass
706:
701:
696:
691:
685:
683:
680:
660:fasciculations
652:muscle fatigue
636:Main article:
633:
630:
622:cardiovascular
585:
582:
547:
546:
505:
503:
496:
490:
487:
456:Main article:
453:
450:
401:Main article:
398:
395:
393:
390:
329:
326:
314:growth hormone
285:
284:
277:
275:
194:
192:
185:
179:
176:
147:Main article:
144:
141:
96:Main article:
85:
82:
69:
66:
15:
13:
10:
9:
6:
4:
3:
2:
3615:
3614:
3603:
3600:
3598:
3595:
3593:
3590:
3588:
3585:
3583:
3580:
3579:
3577:
3561:
3558:
3557:
3554:
3551:
3549:
3546:
3543:
3539:
3536:
3534:
3531:
3529:
3528:Weightlifting
3526:
3524:
3521:
3519:
3516:
3514:
3511:
3509:
3506:
3503:
3502:
3499:
3492:
3489:
3488:
3486:
3484:
3480:
3473:
3470:
3469:
3467:
3464:
3460:
3453:
3450:
3447:
3444:
3441:
3438:
3435:
3432:
3429:
3426:
3423:
3420:
3417:
3414:
3413:
3411:
3408:
3404:
3397:
3394:
3391:
3388:
3385:
3382:
3379:
3378:Leg extension
3376:
3373:
3370:
3367:
3364:
3363:
3361:
3358:
3354:
3347:
3344:
3341:
3338:
3335:
3332:
3329:
3326:
3323:
3320:
3317:
3314:
3313:
3311:
3309:
3305:
3301:
3294:
3291:
3288:
3285:
3282:
3279:
3276:
3273:
3270:
3267:
3266:
3264:
3262:
3258:
3251:
3248:
3245:
3242:
3239:
3238:Russian twist
3236:
3233:
3230:
3227:
3224:
3223:
3221:
3218:
3214:
3207:
3204:
3203:
3201:
3199:
3195:
3188:
3185:
3182:
3179:
3176:
3173:
3170:
3167:
3164:
3161:
3160:
3158:
3155:
3151:
3144:
3141:
3138:
3135:
3132:
3129:
3128:
3126:
3123:
3119:
3112:
3109:
3106:
3103:
3100:
3097:
3094:
3093:Lateral raise
3091:
3088:
3084:
3081:
3078:
3075:
3072:
3069:
3066:
3063:
3062:
3060:
3057:
3053:
3046:
3043:
3040:
3037:
3034:
3031:
3028:
3025:
3022:
3019:
3016:
3013:
3010:
3007:
3004:
3001:
2998:
2997:Bent-over row
2995:
2994:
2992:
2989:
2985:
2981:
2974:
2971:
2968:
2965:
2962:
2959:
2956:
2953:
2950:
2947:
2946:
2944:
2941:
2937:
2932:
2925:
2920:
2918:
2913:
2911:
2906:
2905:
2902:
2892:
2882:
2876:
2873:
2871:
2868:
2866:
2863:
2861:
2858:
2856:
2853:
2851:
2848:
2846:
2843:
2839:
2836:
2835:
2834:
2831:
2829:
2826:
2824:
2821:
2819:
2816:
2814:
2811:
2810:
2808:
2804:
2794:
2791:
2789:
2786:
2784:
2781:
2779:
2776:
2774:
2771:
2769:
2766:
2764:
2761:
2759:
2756:
2754:
2751:
2749:
2746:
2744:
2741:
2740:
2738:
2734:
2726:
2723:
2721:
2718:
2716:
2713:
2711:
2708:
2706:
2703:
2702:
2701:
2698:
2696:
2693:
2691:
2688:
2687:
2685:
2683:
2679:
2673:
2670:
2668:
2665:
2663:
2660:
2658:
2655:
2653:
2650:
2648:
2645:
2643:
2640:
2638:
2635:
2634:
2632:
2630:
2626:
2623:
2619:
2615:
2608:
2603:
2601:
2596:
2594:
2589:
2588:
2585:
2576:
2572:
2568:
2564:
2559:
2554:
2550:
2546:
2542:
2537:
2533:
2529:
2525:
2521:
2517:
2513:
2509:
2505:
2500:
2496:
2492:
2488:
2484:
2480:
2476:
2472:
2468:
2463:
2459:
2455:
2451:
2447:
2443:
2439:
2434:
2430:
2426:
2421:
2416:
2413:(4): 338–44.
2412:
2408:
2404:
2399:
2395:
2391:
2387:
2383:
2380:(5): 1912–6.
2379:
2375:
2370:
2366:
2362:
2358:
2354:
2350:
2346:
2342:
2338:
2332:
2331:
2326:
2317:
2313:
2308:
2303:
2299:
2295:
2291:
2287:
2283:
2279:
2275:
2267:
2264:
2253:
2249:
2245:
2239:
2235:
2231:
2227:
2223:
2216:
2213:
2208:
2204:
2199:
2194:
2190:
2186:
2182:
2178:
2174:
2170:
2166:
2159:
2156:
2151:
2147:
2142:
2137:
2133:
2129:
2122:
2119:
2114:
2110:
2106:
2102:
2097:
2092:
2088:
2084:
2080:
2073:
2070:
2058:
2054:
2047:
2044:
2039:
2033:
2029:
2028:
2020:
2017:
2012:
2008:
2003:
1998:
1994:
1990:
1986:
1982:
1978:
1971:
1969:
1965:
1960:
1956:
1950:
1947:
1942:
1938:
1934:
1930:
1926:
1922:
1919:(1): 209–38.
1918:
1914:
1907:
1904:
1899:
1893:
1889:
1885:
1879:
1876:
1871:
1867:
1863:
1859:
1855:
1848:
1845:
1840:
1836:
1831:
1826:
1823:(4): 208–13.
1822:
1818:
1814:
1807:
1804:
1799:
1795:
1791:
1787:
1783:
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3522:
3518:Calisthenics
3508:Bodybuilding
3428:Good-morning
3281:Good-morning
2990:(upper back)
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2748:Calisthenics
2705:Bodybuilding
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306:hydrogen ion
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203:verification
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133:powerlifting
129:bodybuilding
126:
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111:sarcoplasmic
101:
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58:myofibrillar
50:sarcoplasmic
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29:
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3533:Plyometrics
3293:Pelvic lift
3111:Upright row
3077:Front raise
3058:(shoulders)
2967:Machine fly
2949:Bench press
2855:Fitness app
2818:Epigenetics
2257:October 12,
1208:11375/22586
1083:2433/267710
704:Follistatin
458:Microtrauma
452:Microtrauma
446:Di Pasquale
197:needs more
38:hypertrophy
36:involves a
3592:Physiology
3576:Categories
3491:Calf raise
3407:Hamstrings
3357:Quadriceps
3261:Lower back
3206:Wrist curl
3131:Bicep curl
3039:Supine row
3027:Seated row
2788:Stretching
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741:References
699:Davis' law
668:spasticity
628:training.
610:ice hockey
422:sarcomeres
239:newspapers
107:sarcomeres
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3384:Leg press
3334:Leg press
3232:Leg raise
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3181:Push-down
3083:Headstand
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3045:Face pull
3015:Pull-down
3009:Muscle-up
2988:trapezius
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2933:exercises
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1367:Nutrition
1225:206772211
1092:1533-4287
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689:Anabolism
632:Pathology
584:In sports
517:talk page
412:modified.
381:anabolism
3504:See also
3434:Leg curl
3422:Deadlift
3372:Deadlift
3322:Deadlift
3308:buttocks
3275:Deadlift
3198:Forearms
3056:Deltoids
2891:Category
2758:Climbing
2667:Swimming
2637:Aerobics
2614:Exercise
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618:strength
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2973:Push-up
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260:JSTOR
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1752:2011
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