Chapter 1
The biology of muscle building
Chapter 2
The sleep laboratory
Chapter 3
Global traditions of recovery
Chapter 4
The nervous system's gear shift
Ch 1 · The biology of muscle building
esther During rest, macrophages clean up microscopic muscle damage while satellite cells fuse to repair and thicken the fibers.
esther The Truth About Lactic Acid
That acid isn't why your muscles are sore (no way!), they're just repairing to build you up more (oh yeah!)
esther The 1950s supercompensation curve reveals why training too soon actually decreases your fitness.
Fun Fact
Muscle memory: Muscle cells don't lose their nuclei when they shrink, making it much easier to rebuild muscle you have previously trained.
Glossary
hypertrophy (noun)
The enlargement of an organ or tissue from the increase in size of its cells. During deep sleep, the body releases growth hormone to repair muscle fibers and stimulate this growth.
The enlargement of an organ or tissue from the increase in size of its cells. During deep sleep, the body releases growth hormone to repair muscle fibers and stimulate this growth.
Quiz
What type of specialized stem cells are responsible for repairing damaged muscle fibers after a workout?
Quiz
Which immune cells are responsible for clearing away damaged cellular debris in muscles after a heavy workout?
Quiz
What happens to your fitness level if you consistently train before the supercompensation phase occurs?
Quiz
Who was the Soviet scientist who first formally described the stages of the supercompensation model?
Quiz
Which macronutrient building blocks must be present alongside rest for muscle protein synthesis to exceed breakdown?
Quiz
What is the actual primary cause of Delayed Onset Muscle Soreness (DOMS) felt a day or two after exercise?