Building Muscle Starts in the Brain

If you’re like me and LoVe fast muscle-buffing results (and no, not via the bogus supplement “fat burning” way, but in the iron-pumping, sweat-drenching, smelly way) keep reading, because G-I-R-L I have some fascinating info for you!

Over these past few weeks, I haven’t been hitting the weights as often as I should, simply due to a crazy busy schedule—not a hot excuse, I know. But, I’m back in gear! I’ve been picking up the iron, sweating like a teenage boy at football practice … in 90 degree weather, and earning some picture-worthy stares by my fellow gym mates. I’ve definitely earned the “disgustingly sweaty” award and am PROUD of it!

But, now that I’m back on board, I’m awaiting to see some muscle poppage, indicating my iron pumping has increased the size of my muscle fibers or number of muscle fibers. Yet, to date, I have no significant poppage to report, but I’m not worried … and I’ll explain why. Please note: the info I’m about to share  is one thing that I learned early on and never forgot because it’s so gosh-darn cool … I think

Building Muscle Does Start in the Brain & Spinal Cord aka Your Central Nervous System (CNS)

Research has shown that early increases in strength are primarily associated  with  neural adaptations (i.e. CNS adaptations) that increase activation of muscle. Simply put, at the start of a weight-lifting program, the CNS, composed of your brain and spinal cord, begins recruiting more and more muscle fibers to do work and consequently, increases strength.

This was shown in a study of men and women who participated in an eight-week, high-intensity resistance training program twice a week. When all was said and done, strength had increased substantially, BUT muscle biopsies showed that there were only minor increases in muscle fiber area. This study supported the research that strength gains are at first the result of your noggin’ and spinal cord sending more signals (aka action potentials) to more of your muscle fibers, causing major activation and you to become stronger!

Studies show that these CNS adaptations make their greatest contribution to gains in strength roughly in the first 8 to 10 weeks of training. After this point, the bod will begin to show increases in muscle! Woo-Hoo! However, if you’ve simply taken some time off from your iron-pumping ways, it’ll likely take less time to start increasing muscle size (aka seeing results) because some of those neural adaptations are already there.

The Time and Effort are Worth the Result

Even though gaining some muscle poppage may take some time, the results are worth it for more reasons than one—increased balance, improved mood, and the appearance of long n’ lean muscles (don’t fear ladies, pumping iron will not cause the “Popeye effect”).

But most importantly, those gains in strength and muscle are creating a fat-fighting, calorie-burning machine—you! So, when you’re sitting, doing absolutely nothing, you’re torching more calories than you would be if you didn’t have that added muscle. Simply because muscle is metabolically active! A pound of muscle burns roughly about 15-30  calories per day, while fat slashes almost next to nothing—placing muscle on your side.

Bottom Line

If you don’t see immediate results from hitting the weights, don’t get discouraged! It just takes some time along with healthy eating! And just because you see no results ASAP, this doesn’t mean that you got nothing going on in that bod!

So keep up the FaB work or start a lil’ weight-lifting regimen. Personally, I dig  feeling strong and get the same endorphin rush when I’m pushing myself to the weight-lifting max, as I do with cardio!

Muscle up and enjoy!

What’s your FaVe muscle-blasting exercise?

Mine = Bent-Over Rows!

P.S. Need a low-cal, protein-full, fiber-licious meal after that lifting session? Check out my Stuffed Pepper recipe at Skinny In the City!

References: Physiology of Sports and Exercise (awesome text!)