-: We're gonna finish out this section going into
the concluding benefits of these adaptations
running their course, like the ultimate,
why do I want this to happen anyway.
We will look at these Mechanical/Contractile
based Adaptations where we're getting
new contractile protein.
That protein synthesis is occurring making our muscles
larger but more importantly more mechanically sound
to be able to handle more resistance to be able to
create more tension in the future, provided my
recovery exceeded the damage.
This is gonna increase muscle mass longterm,
so it is actually very hard to lose contractile protein.
You pretty much have to be in a starvation state.
Most people when they deplete, or they go on a diet,
they shrivel up a little bit,
but what they're losing is glycogen.
They're burning through the carbohydrate stores,
therefore losing a lot of water.
The majority of their contractile protein remains,
which is why once they start eating again,
and doing some intense training, that muscle mass
and strength tends to come back really fast.
You can call that muscle memory, or whatever you want
for that matter, but the reality is,
if we gain contractile protein, it's relatively permanent
gains and muscle mass.
They don't come as fast as the sarcoplasmic stuff,
but they're relatively permanent and they're functional.
They contribute to being able to move low, to contract.
It increases our potential for strength gains,
so the more contractile tissue for our nervous system
can learn to take advantage of that,
we can move more load in a single rep,
and it also is that safety mechanism,
remember that insurance aspect of gaining muscle is
if I have more fibers, then I can share the load more
and as I fatigue, I can let more fibers rest,
resulting in overall less mechanical damage.
If I want to keep continuing to get mechanical damage,
then my workouts have to become a little bit more strenuous,
that threshold goes a little bit higher,
but that is one reason, it's like hey,
it makes me more resilient which is especially
beneficial for athletics.
The more muscle mass they have the more resistant
they're going to be to injury and trauma,
especially soft tissue.
It increases our potential for metabolic stimulus.
Which this one is extremely important.
The first and last one here are very important for physique,
for people looking to have muscle mass for
an aesthetic purpose, or to be able to use muscle mass
to facilitate fat loss.
Being able to have more muscle tissue means that I can
burn through more ATP, which means it's easier for me
to activate AMPK, which means it's easier for me
to shift the metabolism of my muscles cells,
easier to stimulate my mitochondria,
easier for me to burn through fatty acids and glucose,
all of the things that I would want to accomplish
by doing metabolic work, I can accomplish those things
to a greater degree and faster by having more muscle tissue,
because I simply have more.
Well the flame is hotter, you're burning through
more fuel simultaneously.
In terms of recovery, and this is huge,
in everyone of these phases we're going to touch on
how does this effect recovery, because ultimately
our goal always if we're trying to maximize the trainability
of any training system, is what can I do
to enhance recovery, so when you get into periodization,
knowing this stuff is very important.
If we have more Nuclei, because we got those from
those Satellite Cells.
Remember that increases our potential to
do protein synthesis.
If I have more blueprints, those Nuclei house my DNA,
that's the blueprints for everything in the cell.
So if I need to make new fatty acids,
I need to make new enzymes,
I need to make more ribosomes,
or I need to just run protein synthesis to repair
some muscle damage.
If I have more Nuclei, that is going to increase
my ability to recover from all stresses.
Both metabolic approach, the neurological, inflammatory,
infections, you name it, any insult to the cell
where protein is being damaged, and new stuff
needs to be built, having more Nuclei is beneficial.
That's extremely valuable not just from a hypertrophy
standpoint, but from a life standpoint.
The other thing there is with that we usually get
Ribosomal Biogenesis, so we build more of those ribosomes.
The more ribosomes I have, the more DNA I can read,
the faster I can convert those instructions
over into protein synthesis.
Almost all things in the cell in some way, shape, or form,
consist of some protein elements,
basically all the functional things.
Enzymes, the things that kind of make our metabolism
run at like 10X, compared to what it would with no enzymes.
We need those things to be able to facilitate
greater energy production, detoxification,
all sorts of things that have specialty purposes
in our cells.
Those are all made of proteins, so the ribosomes I have,
the more of those I can make.
That's recovery from all stresses.
So if I'm doing hypertrophy workout, obviously yes
I'm damaging a lot of protein, protein synthesis is
very important, but from doing a metabolic workout,
I need to be able to train at a high frequency.
I'm trying to stimulate that over and over again.
If the small amount of damage that I caused my tissue
makes me sore, takes me a little bit longer to recover from,
is there a little bit too long, so inflammation
doesn't go away, having a faster recovery from that
allows me to train at that higher frequency.
If you are very poor at recovering in between
metabolic workouts because you're still sore.
The question is, what am I doing?
Is the metabolic workout too oxidated for me,
and too inflammatory?
Or do I actually need to spend some time increasing
my ability to recover from the mechanical trauma
that happens during training.
So, a lot of people when they start training,
one of the reasons if they're so sore,
is they're ability to, they have not upregulated their
ability to do protein synthesis, they're muscles
are not used to being broken down,
therefore they've allowed this stuff to go to
a very very low level despite having a lot of Nuclei.
If we look at these in context, as I gain Nuclei,
I'm increasing my own nuclear demand,
and today I stop training.
My muscle cells do not lose those Nuclei, they stay around.
But what will happen, is these ribosomal levels
will start to plummet.
Having a bunch of blueprints doesn't really effect you,
okay I gotta stack of papers, no big deal.
Having a bunch of employees that aren't doing anything,
that sit around and want to get paid anyway,
that's an issue, you gotta get rid of them.
So, the ribosomes will drop if we stop training,
we stop needing them.
So when people jump in, regardless of what
they have up here, they may not have a sufficient
enough here, and that's gonna be one of the reasons that
like when you first start working out, oh I'm so sore.
But if you have good amount of nuclear domain,
what will happen is you'll have the potential to
upregulate and make more ribosomes really really fast,
because you'll have all of the blueprint instructions
to do that.
The other thing with this, is you get more ribosomes,
your ability to overtrain,
or your room for error increases.
If you tend, if you went a little bit beyond the threshold
that you needed, but you're very good at doing
protein synthesis because you got a lot of Nuclei,
and you get a lot of ribosomes, then you're gonna be okay,
you're still gonna recover relatively fast, it's not going
to push you into that overtraining state provided you
have all the nutrition you need to actually do
the protein synthesis because you have enough workers.
In that case, having a few extra guys staying around
that all of a sudden can jump into help is a good idea.
It gives you kind of a buffer, it gives you
some wiggle room in terms of how exact your programming
needs to be from a stimulus perspective.
The last one on here, it increases your trainability
for all phases of training.
That's kind of referring back to two points ago, which is,
if I can create or recover from any sort
of mechanical damage, because there's gonna be
mechanical damage in neurological phase,
there's gonna be mechanical damage
in metabolic phases of training.
There's just by design should be more in hypertrophy,
if we're going it right, but having excessive
recovery for that allows me to train at a greater degree,
and those other respective stimulus' without inflammation
getting in the way, or without losing my ability
to train frequently.
Having this system in order allows me to hit the
thresholds and other stimulus' that I want, and be able
to perform them at a relatively high frequency,
because or at least if it doesn't make protein synthesis,
the limiting factor for how frequent I can do
those other training systems.