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Warning. The following presentation contains information that might contradict what you

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have previously heard or believed to be true about how the human body works and contains

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material that is not suitable for closed mind and individuals. Enjoy.

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We're going to take a look today at the responses that we might see to weight training within

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the skeletal muscle. Talking a little bit about muscle damage and recovery that will occur

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so that we can get the structural changes that we need in order to be able to see the

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gains in strength that occur when we ask the muscle to do more than what the muscle is

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able to do. And so we're working out and we work out. We're going to try to gain muscle

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and the way we should gain muscle is we have to push ourselves. There's the old adage

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of no pain, no gain. And that's pretty true because we have to make the muscle have to

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do more than what the muscles is going to be comfortable doing. And so we keep asking

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the muscle to do more and the muscle to do more and the muscle to do more. We keep pushing

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the muscle. We keep pushing the muscle by adding weight to what we're doing, adding

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repetitions while still having a constant weight, doing exercise for longer periods

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of time and what we're comfortable of doing when we first started, continually pushing

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ourselves to become stronger in our exercises. But as we're doing our exercise, what's happening

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inside the muscle that's going to allow us to become stronger. The way in which muscles

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are going to respond is based off of the concept of response to overload. Response to overload

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is the muscle attempt to maintain strength when the resistance that we're asking them

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to move against is greater than what they're capable of moving against. In response to overload,

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muscles will undergo a growth signal to produce more muscle or provide the muscle a means

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to produce more contractions. The way in which this takes place is through what's referred

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to as tension overload or workload overload. Tension overload is where we ask the muscle

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to produce a string that is greater than what it's capable of producing at this time. This

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occurs through the eccentric phase of the contractions. Sometimes it pertains to the

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negatives in gym talk. So when we're in the gym and we're going to do our negatives, what

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we're doing is we're creating more weight or asking the muscle to move against more weight

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than what we can do on the positive motion. So we're going to say bench press and we're

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bench pressing 185 pounds. If I instead of doing 185 pounds, I do 200 pounds. But all

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I can do is allow that weight to go from the top of the motion to the bottom of the motion.

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That's the negative. That's the eccentric phase. That's where I'm going to have to produce

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more tension than what I'm capable of producing. In the excessive workload, what I'm going

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to do is I'm going to produce more tension than what I'm normally capable of doing.

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I'm going to have to produce more work. We see the excessive workload happen when I go

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from being able to do 10 repetitions to trying to do 12 repetitions or going from running

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10 minutes to running 11 minutes. The excessive workload occurs when I have some change in

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metabolites taking place in the skeletal muscle and around the skeletal muscle. That's going

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to lead to what we sometimes refer to as fatigue. With the tension overload, what is happening

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is that we end up getting a loss of contraction strength, fatigue, coming in due to damage

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within the sarcomaeric, within the contractal part of the skeletal muscle, the part of the

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skeletal muscle that's going to actually produce the muscle contraction. If I do this too much,

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if I create too much attention overload, I can actually cause the muscle itself to rupture

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and become damaged. With the excessive workload, I end up having an inability to recruit the

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muscle fiber itself. That means I can't get the muscle to undergo contractions. This is

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where we start having fatigue within our contractions. The fatigue that we look at with excessive

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workload is not me being tired. It's not my feeling of fatigue after a workout. It's

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the inability to move the weight that I'm trying to move after a few repetitions. What

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ends up happening is that as we undergo our contractions, we're going to have shortening

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of the muscle. And that shortening is going to lead to movement on one end of the muscle

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based off of the pattern of motion that we want. And so we start off with our relaxed

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muscle. But what happens if I apply a low to, what happens if I pick up a weight and

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decide to start doing some weight training? So I load the muscle, I pick up the dumbbell,

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I pick up the barbell. The first bit of tension that gets produced within the muscle is coming

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from the connective tissue. It's coming from the tendons that are connecting the muscle

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to the bone, trying to keep the muscle from moving. And by keeping the muscle from moving,

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I'm able to keep the bones from moving. And this allows me to have a static posture. This

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puts me into the set position during the lift. I then try to do motion. As I start to do

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motion, what I'm going to try to do is I'm going to try to get the moving end of the

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muscle to move towards the fixed end of the muscle. I'm going to do this by recruiting

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the muscle. As I recruit the muscle, I'm going to start to add tension within the muscle.

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I'm going to start to get some muscle shortening taking place. I'm going to keep trying to

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recruit the muscle in an attempt to get enough shortening to allow for the movement to take

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place in the pattern that I want the movement to take place. And I keep recruiting and I

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keep recruiting until I can't get enough strength to overcome the overload. The muscle basically

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sends a signal says, I can't do this. Everything within the muscle that I'm trying to recruit

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has been recruited. There's nothing left for me to recruit. You can't move anymore. We're

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now stuck in the isometric position. Because of the amount of tension being placed on the

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muscle, the connective tissue that surrounds the muscle itself and the connection tissue

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within the muscle starts to break apart. We overcome the tension limit for the, for that

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connective tissue. And we start having sarcomere disruption and we start having muscle fiber

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damage. And this will continue until we basically end up getting a stop signal. This is where

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I'm fatigued. I'm unable to produce a contraction. This occurs because the sarcomere has been

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disrupted and the muscle fibers themselves have been damaged. That damage is what's producing

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what's referred to as micro trauma. That micro trauma is going to be within the skeletal

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muscle itself as well as within the connective tissue. You can think of this micro trauma

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as injury. This injury is coming from damage to the muscle fiber and damage within the

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muscle fiber. We get disruption of the sarcomere sarcomere popping. That sarcomere popping

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is necessary as it's going to allow us to have recovery following the exercise that's

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going to allow for muscle growth to take place. But what it's also going to do is it's also

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going to initiate our immune response because we have injury taking place. Immune cells

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within the skeletal muscle tissue are going to start to activate an inflammation response.

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They're going to become active. They're going to become active to clear out the damaged

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tissue so that we're able to start the recovery process. We've overloaded. We've overloaded

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in order to get muscle growth. The problem is that we have inflammation. Inflammation

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is going to lead to pain. Remember, no pain, no gain. Pain is good when we're looking at

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muscle recovery. We're looking at muscle response to exercise. Muscle soreness is important.

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Muscle source is what's going to lead to the recovery and the gains that we want within

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the muscle. When we look at muscle soreness, we have basically three types of muscle soreness.

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We have onset muscle soreness and then injurious muscle soreness. The muscle soreness we want

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is the arms and the dombs. We want muscle soreness that will occur acutely, arms, acute onset

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muscle soreness. That's muscle soreness that will take place an hour or so after workout

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or dombs delayed onset muscle soreness. That's the muscle soreness that's going to take place

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24 to 48 hours the next day or two days after the exercise. The arms and the dombs is where

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we get sore and it hurts to walk around and move around if we happen to be doing, say,

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the leg day where we're stiff and we're sore and we're tired and we don't want to do stuff.

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That is the arms and the dombs. That's good soreness. That's soreness that takes place

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due to the micro trauma occurring within the exercise. However, we don't want injurious

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muscle soreness, the aims, the acute injurious muscle soreness. The acute injurious muscle

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soreness is an indication that we have more than just micro trauma taking place. We have

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damage to the tendons, damage to the ligaments, damage in the joints of the skeletal part

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of the musculoskeletal system, possible muscle tears. Those are the sorenesses that we don't

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want. Those sorenesses are very acute. They take place instantaneously. This is not, however,

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the burning sensation that you might get during exercise. The burning sensation that

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you might get during exercise and the soreness you might experience during an exercise is

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part of the arms. The way it is to determine if it's an aims situation or an arms situation

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is how sharp is the pain and does the pain limit my ability to do movement with that

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muscle. When we're looking at the onset of muscle soreness issues is a cascade of events

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stemming from the immune system. The muscle pain that you feel, the muscle burning that

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you feel during exercise is not from lactate or what some people prefer to as lactic acid,

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but it's from tissue damage triggering the embedded immune system to become active. When

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the immune cells become active, they're going to increase immune signals, immune hormones,

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such as interleukin 1, interleukin 6, interferon gamma, TNF alpha, and then a whole host of

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prostaglandins. While at the same time they're going to block anti-inflammatory IL-10, interleukin

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10, as well as growth hormones such as mechanical growth factor from the cells themselves. What

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the activation of the inflammation signals and the blocking of the anti-inflammation

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signals do is it increases macrophage activity, it increases a protein within the cells known

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as NF, Kappa B, and COX proteins. It's going to trigger myoblast proliferation, more myoblasts

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becoming active, but it's not going to allow for differentiation of the myoblasts. So what

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it's going to do is it's going to trigger muscle cells, the stem cells that would normally

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allow for growth to take place, to start the cascade of events to lead to growth, but it

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won't allow growth to occur. It reduces internal signals within the cells in terms of responsiveness

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to IL-10. What that does is that increases inflammation within the muscle that's been

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worked out. So if we think about it, we work out and we talk about getting swole after

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a workout. That swoliness is occurring due to inflammation. It's going to cause a change

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in blood flow into the tissues around the cells. It's going to cause movement of fluid

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from the blood into the interstitial area, this area around the tissues. Because we get

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activation of the fibroblast and the myoblast, we're going to get fibrosis taking place.

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We're going to get fibres being laid out, but the fibrosis that are being laid out is

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going to increase the likelihood of developing scar tissue, not skeletal muscle tissue. We're

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going to have very poor muscle protein synthesis taking place because of the inflammation signals,

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in particular high amounts of cortisol taking place. All of these lead to the classical

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signs and symptoms of muscle soreness, such as the feelings of pain. The altered muscle

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functions reduce the ability to produce strength, reduce maximal strength, reduce maximal power,

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reduce maximal workload. Aedema in the tissues, fluid collection in the limb, fluid collection

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in the muscle, that's going to make the muscle and make the limb look bigger. The fluid collection

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with the altered ability for the muscle to work is going to alter my range of motion.

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How easy is it for me to move throughout the entire range that I should be moving? Because

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of the metabolic stress that's taking place, we're going to have a large amount of oxidative

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stress occurring. We're going to have an increase in our signals of oxidative stress. We're

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going to have a reduction in our antioxidant capacity. We're going to use up a lot of our

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antioxidant vitamins. We're going to need to supplement those antioxidant vitamins.

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We're going to have large amounts of muscle damage induced inflammation. We're going to

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see increase in white blood cells. We're going to see increase in the granulocytes, in the

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gastronophils, in the basal fills, in the macrophages, in the T cells and V cells. We're going to

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see a whole host of pro-inflammatory signals, the IL-6, the TNF-alpha, the C-reactive proteins,

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which is going to change the way in which blood flow is moving around the body. All

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of those factors come into play to trigger inflammation. The more inflammation I have,

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the poorer my resolution will be. I need resolution in order to allow the muscle to become functional,

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in order to replace damage skeletal muscle with active functional skeletal muscle. We

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need to have pain in order to have gains. We need arms and we need doms, but we need

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to get over it.