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MaximumMuscleV1

MaximumMuscleV1

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Published by: st_armande on Sep 11, 2009
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10/29/2012

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Maximum Muscle
The Science of Intelligent PhysiqueDevelopmentMatthew Perryman
www.ampedtraining.com
 
Copyright
©
 
2009 Matthew Perryman. Some rights reserved.This work is licensed under the Creative Commons Attribution-Noncommercial-Share Alike 3.0 United StatesLicense. You are free to copy, distribute, and display this work, provided you attribute the work to the author,that the work is not used for any commercial purpose, and that the work is not in any way altered,transformed, or modified from its original state.To view a copy of this license, visit http://creativecommons.org/licenses/by-nc-sa/3.0/us/ or send a letter toCreative Commons, 171 Second Street, Suite 300, San Francisco, California, 94105, USA.Contact me at contact@ampedtraining.comVisit my website at www.ampedtraining.com
 
Table Of Contents
Introduction............................................................................................................................................................7Chapter 1: The Logic of Exercise...........................................................................................................................11Why You're Reading This.................................................................................................................................12The Role of Science..........................................................................................................................................15Why We Can't Ignore Anecdote......................................................................................................................20Knowledge: The Importance of Critical Thinking.............................................................................................25How to Kill a Myth With Occam's Razor..........................................................................................................27The Labcoat Mindset: Towards a Model of Hypertrophy................................................................................28Chapter 2: A Look at the Science..........................................................................................................................30What is Muscle?..............................................................................................................................................30Neurological Stuff............................................................................................................................................31Getting a Muscle Bigger ..................................................................................................................................35The Short-Term: Mechanical Signaling and Protein Synthesis.........................................................................40The Long-Term: Adaptive Remodeling............................................................................................................44Metabolic Variables ........................................................................................................................................46Resistance to Change: The Repeated Bout Effect............................................................................................49Muscle Atrophy...............................................................................................................................................51Stress and Adaptation.....................................................................................................................................52Hormones: Are They Really Important?..........................................................................................................61Keeping It Real: What This Means To You ......................................................................................................70Chapter 3: Muscle Outside the Lab.......................................................................................................................73The Fundamentals: Why You Need to Lift Weights ........................................................................................73The Tension-Time Integral...............................................................................................................................77Progressive Overload.......................................................................................................................................80How Much?.....................................................................................................................................................85How Often? ....................................................................................................................................................90Different Kinds of Strength Training................................................................................................................93

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