Muscle building is a trend popular among individuals of almost every era. Moreover, individuals use multiple methods to build muscle and increase muscle mass.
There are multiple studies available regarding various ways and their effectiveness in improving muscle mass. Men and women all work to enhance their muscle strength and build them up.
Moreover, in efforts to build up muscular strength individuals work out and modify their diet. Such measures enable builders to prevent sarcopenia.
What Is Sarcopenia Of Muscles?
Sarcopenia is a syndrome in which skeletal muscle mass and strength reduces progressively and generally. Moreover, sarcopenia has an association with aging. The risk of damage increases and correlates with a physical disability, poor quality of life, and death.
In this syndrome, the mass, functioning, and strength of skeletal muscles reduce immensely. Moreover, coordination becomes difficult, and individuals with sarcopenia are unable to perform any heavy-duty work.
Multiple risk factors increase the onset of sarcopenia. They include loss of motor neurons, muscle fibers, anabolic resistance, impaired regeneration, chronic low-grade inflammation, and decline in testosterone in hypogonadal men.
According to research studies, resistance training or lifting weights improve the condition of sarcopenia patients. Moreover, muscle-building lowers the risk of developing sarcopenia in the first place. According to Professor Ormsbee and his team, individuals with muscle-building routines are less likely to suffer from muscle loss.
Research Studies For Muscle Building
Professor Ormsbee and his team gathered 24 men to carry out their research on them. The basis of the study was to determine factors that can affect muscle building. The research team designed their diet and workout schedule for muscle training. Moreover, data collection regarding every aspect of each individual occurs to formulate findings.
Half of the research participants received a diet consisting of protein supplements, casein protein, branched amino acids, creatinine, beta-alanine, and caffeine. The other gets to eat a placebo. Moreover, intake of supplements or placebo occurs before and after exercise. The research team noticed the weight lifted by every individual. Monitoring of the duration of the workout and the physiological parameters of each participant also occurs.
Muscle building occurs in both groups of participants, and overall health conditions improve as well. According to Ormsbee, both groups of participants improve their upper and lower body strengths. Moreover, weight lifting enhances muscle mass and enables the reduction of more fat.
Furthermore, the research suggests that having a stronger strengthened body increases life expectancy and lowers the risk of premature death. Moreover, muscle building via resistance training and nutritional supplements enables individuals to improve body composition and performance.
Weight Lifting For Muscle Building In Women
Usually, females are excluded from weight lifting research projects. Female physiology is different from male physiology, and also few women have an interest in muscle building. However, female muscle builders vary depending upon their community, socioeconomic conditions, and health.
Yet nothing can stop researchers from researching female participants. However, the monitoring parameters are different in research projects with female participants. It is vital to keep track of menstrual cycles, hormone levels, diet, and supplement intake. Moreover, muscle-building workout plans are different for female subjects.
Results of research with female subjects show that dietary changes do enable weight loss. But it causes loss of fat and muscle mass. Participants that did muscle-building exercise alone develop strong muscles by the end of the study. However, muscle mass does not increase with doing a muscle-building workout alone.
Female participants who modified their diet and followed a resistance training schedule were able to lose bodyweight by losing fat. They also increase muscle mass and make them stronger. The muscle mass increase was similar to that of male-subjects. Thus, research suggests muscle building is possible in women.