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- The Science of Muscle Building: Understanding Resistance Training and Hypertrophy
You're in the gym every week, you're working hard, why not understand how to maximize your efforts? Variations of the bench press: incline, decline, flat, barbell, dumbbell, wide grip, and narrow grip. Each variation provides slightly different stimulus to different muscles. As a fitness professional, I've watched individuals struggle to understand the true mechanics of muscle growth. Despite the abundance of fitness content, the scientific process of building muscle remains a mystery for most. In studying muscle physiology, working with athletes, and translating complex scientific research into actionable strategies, I've learned that muscle growth is a precise, scientifically governed process that anyone can master. In this guide, I'll break down the science of muscle building, demystify hypertrophy, and show you exactly how to optimize your resistance training for maximum muscle growth. What is Muscle Hypertrophy?  Muscle hypertrophy is the scientific term for muscle growth. It occurs when muscle fibers increase in size in response to mechanical stress from resistance training. Benefits of Muscle Building Optimal Muscle Growth Strategies The Muscle Growth Process Recovery is Crucial Benefits of Muscle Building Increased metabolic rate Enhanced insulin sensitivity Improved bone density Better joint protection Reduced injury risk Improved body composition Enhanced cognitive function Increased testosterone and growth hormone production Optimal Muscle Growth Strategies Train each muscle group 2-3 times per week Use progressive overload (gradually increasing weight/reps) Prioritize compound movements (squats, deadlifts, bench press) Aim for 10-20 sets per muscle group weekly Use rep ranges of 6-12 for hypertrophy Ensure adequate protein intake (0.8-1g per lb of body weight) The Muscle Growth Process Mechanical Tension Resistance training creates high levels of physical stress in muscle fibers Triggers cellular signaling that initiates muscle protein synthesis Heavier weights and challenging resistance create more significant muscle tension Metabolic Stress High-volume training creates metabolic byproducts in muscles These byproducts stimulate growth hormone release Causes "pump" sensation during training Muscle Damage and Repair Resistance training causes controlled muscle fiber damage Body repairs damage by creating larger, stronger muscle fibers This adaptation prepares muscles for future stress Recovery is Crucial Muscle growth happens during rest, not during training. Prioritize: 7-9 hours of sleep nightly Proper nutrition Adequate protein intake Hydration Stress management The bottom line: Muscle growth is a scientifically driven process, but it’s not rocket science. Get in the gym consistently, train all your muscles hard at least twice a week, and be intentional with how you recover (sleep, nutrition, stress management). References: Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their applications to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857-2872. Jäger, R., et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14, 20. Mitchell, C. J., et al. (2012). Resistance exercise load does not determine training-mediated hypertrophic gains in young men. Journal of Applied Physiology, 113(1), 71-77. Radaelli, R., et al. (2015). Low- and high-load resistance training periods: effects on muscle mass and strength gains. Scandinavian Journal of Medicine & Science in Sports, 25(5), 613-621. Staron, R. S., et al. (1994). Skeletal muscle adaptations during early phase of heavy-resistance training in men and women. Journal of Applied Physiology, 76(3), 1247-1255. By Darwin Anderson (CSCS, CNC, CF-L1)
- The Power of Protein: Clearing Up Common Misconceptions
Protein is essential for maintaining and improving overall health, but there's a lot of confusion about how much we need and when we should consume it . In this edition, we'll dive into the research and clear up some common misunderstandings about protein. Sirloin steak has roughly 50g of protein per serving and is one of the most nutrient-dense proteins. As a fitness professional, one of the most common questions I hear is, "How much protein do I need?" I get it - the information out there is overwhelming and often contradictory. Scroll through social media, and you'll find influencers pushing protein shakes every hour, while traditional guidelines suggest surprisingly low amounts that seem impossible for building muscle. Even medical websites can't seem to agree on how much we should eat. In this guide, I'll cut through the confusion and give you the evidence-based information you need to optimize your protein intake - no pseudoscience, no supplement sales pitch, just practical advice you can trust and start using today. Table of Contents: Why Is Protein So Important? How Much Protein Do I Need? Clearing Up Protein Misconceptions Why Is Protein So Important? Protein is an essential nutrient that is the building block for nearly every structure in your body. It's made up of amino acids that are crucial for maintaining and repairing tissues throughout your body. Here's what protein does: Builds and repairs muscle tissue Forms enzymes and hormones Maintains bone health and strength Supports immune system function Keeps your skin, hair, and nails healthy Promotes feelings of fullness and satiety While carbohydrates and fats are your body's primary energy sources, protein's central role is structural and regulatory - it's the foundation for building and maintaining your body's tissues and supporting various biological processes. Getting adequate protein is especially important if you're physically active or looking to maintain or build muscle mass. How Much Protein Do I Need?  While the recommended daily allowance (RDA) for protein is just 0.8 grams per kilogram of body weight, this number is outdated and represents the bare minimum to prevent deficiency – not what's optimal for health, body composition, and performance. Current research strongly supports consuming significantly more protein than the RDA suggests . For optimal health and body composition, aim for: 0.8 to 1 gram of protein per pound of body weight daily For example: if you weigh 150 pounds, shoot for 120-150 grams of protein per day If you weigh 200 pounds, aim for 160-200 grams daily Why aim this high? Because there are virtually no downsides to consuming more protein (assuming you're otherwise healthy), but there are numerous benefits: Better muscle growth and recovery Improved body composition Enhanced satiety and appetite control Preserved muscle mass during weight loss Better bone health as you age Many people worry about eating "too much" protein, but research has consistently shown that high protein intakes are safe for healthy individuals. If anything, most people don't eat enough protein to optimize their health and fitness goals. Start by calculating your target (multiply your body weight in pounds by 0.8-1.0), then work on gradually increasing your protein intake until you reach this range. You might be surprised at how much better you feel when consistently hitting these protein targets! Clearing Up Protein Misconceptions "Too much protein is bad for your kidneys."  This is a persistent myth. Research shows that healthy individuals can safely consume up to 2 grams of protein per kilogram of body weight daily without negatively affecting kidney function. "Protein powders and supplements are necessary to get enough protein."  While protein powders and supplements can be helpful in certain situations, you can absolutely meet your protein needs through whole, nutrient-dense foods like lean meats, poultry, fish, eggs, dairy, legumes, nuts, and seeds. "I need to space out my protein intake evenly throughout the day."  There is no conclusive evidence that your body can only utilize a certain amount of protein at one time. Consuming protein with each meal and snack is beneficial, but the total daily intake is most important. The bottom line is that protein is essential for your health and well-being. Focus on getting high-quality protein from a variety of whole food sources, and don't be afraid to adjust your intake based on your individual needs and fitness goals. Stay tuned for our next edition, where we'll dive into the science behind resistance training and muscle building! References: Arciero, P. J., Ormsbee, M. J., Gentile, C. L., Nindl, B. C., Brestoff, J. R., & Ruby, M. (2013). Increased protein intake and meal frequency reduces abdominal fat during energy balance and energy deficit. Obesity, 21(7), 1357-1366. Darling, A. L., Millward, D. J., Torgerson, D. J., Hewitt, C. E., & Lanham-New, S. A. (2009). Dietary protein and bone health: a systematic review and meta-analysis. The American journal of clinical nutrition, 90(6), 1674-1692. Delimaris, I. (2013). Adverse effects associated with protein intake above the recommended dietary allowance for adults. ISRN nutrition, 2013. Garthe, I., Raastad, T., Refsnes, P. E., Koivisto, A., & Sundgot-Borgen, J. (2013). Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes. International journal of sport nutrition and exercise metabolism, 23(3), 208-219. Helms, E. R., Aragon, A. A., & Fitschen, P. J. (2014). Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Journal of the International Society of Sports Nutrition, 11(1), 1-20. Leidy, H. J., Clifton, P. M., Astrup, A., Wycherley, T. P., Westerterp-Plantenga, M. S., Luscombe-Marsh, N. D., ... & Mattes, R. D. (2015). The role of protein in weight loss and maintenance. The American journal of clinical nutrition, 101(6), 1320S-1329S. Longland, T. M., Oikawa, S. Y., Mitchell, C. J., Devries, M. C., & Phillips, S. M. (2016). Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial. The American journal of clinical nutrition, 103(3), 738-746. Mamerow, M. M., Mettler, J. A., English, K. L., Casperson, S. L., Arentson-Lantz, E., Sheffield-Moore, M., ... & Paddon-Jones, D. (2014). Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults. The Journal of nutrition, 144(6), 876-880. Phillips, S. M., & Van Loon, L. J. (2011). Dietary protein for athletes: from requirements to optimum adaptation. Journal of sports sciences, 29(sup1), S29-S38.
- Instructor Feature: Tsana D.
There's less time and close quarters to get to know our lovely group exercise instructors with all the precautions and no Group Ex Launch Parties. So here's some fast facts and advice to get to know Tsana, who teaches BodyPump Thursdays at 6:30am (and also is a licensed social worker, and an ASL-English interpreter!) When did you get into the fitness industry? About 8-9 years ago. There was a class at a gym I wanted to take (Les Mills BodyAttack) and I asked the manager why there weren't more classes on the schedule of that format. She said she didn't have enough instructors to teach it and then suggested I attend training. At first, I balked at the idea (the person who was cut from her 9th grade volleyball team, therefore throwing herself into theater and band), but after she talked/persuaded/convinced me, I took the training and that was the beginning of my life in fitness! How do you personally practice self-care? EXERCISE! All kinds! And I am going to tailor this one to the COVID-world and right now, I'm just a crazy walker. I make sure to go outside for at least 15 minutes during the day and after work, and then one of those is a longer walk of 30+ minutes. I will bring my phone, chat with some friends/family along the way and catch up. In the days now where your work is your home and your home is your work, I feel like that's the one way I can fully disconnect. For a while there, I was running outside (which I didn't like a single second of, but it was a necessary evil when gyms were closed.) Thankfully, now CAC is open again and I can go back to not needing to put on 10 layers to exercise. What are some hobbies that bring you joy? Oddly enough, cross-stitch! I learned when I was a kid (my grandmother taught me) and loved it ever since. Also, I'm a big baker, always giving people sweets (my neighbors love me) and reading is always a good past time. What is one workout or workout move or exercise you LOVE to do, even if it's hard? Why? TUCK JUMP. I love that you can make yourself fly, just for a moment. What is one workout or workout move or exercise you avoid at ALL costs? Why? There aren't any I avoid, but if my body isn't having a particular exercise that day, then I just modify. Always gotta listen to what your body is telling ya! Do you have a health/wellness philosophy, or mantra, you tell yourself? Not really. What's your go-to self-motivation sentence, word, or the thing that drives you to exercise even on the days you don't initially feel like it? "Just put on your gym clothes." I know that if I get my clothes on, then I'll get my butt to the gym and feel better. Do you have any tips for new or seasoned class participants to get into a great, consistent fitness and health routine? Don't be afraid of variety! I try to try every kind of class out there and because of what I've tried in the past, I have so many options to pick from so I don't get bored. I also always joke that in order to work out, I have to be entertained and this could vary from a treadmill with a movie playing or a super engaging group ex class.
Pages (83)
- MBO Classes | Cambridge Athletic
Virtual classes are now live. Check this page for instructions on how to access our classes on MBO. Accessing MBO Virtual Our virtual class schedule is migrating to MindBody Virtual on 6/15. Continue scrolling to learn how to sign-up and access classes. Check out this page for further instructions on downloading the CAC App. Existing MindBody Clients: Log-in using your existing information from your MindBody or CAC member account HERE .** If you don't remember your password, just click ‘forgot password’ to reset or contact us for guidance by emailing carla@cambridgeathletic.com . Please DO NOT create a duplicate account, as any membership history you have from your main account will not be recognized on the duplicate. New Clients/Non-Members: Please note that even if you have never been to CAC before, if you have used MindBody at other fitness studios you will already have an account created. See above directions to log-in. If you have never used MindBody nor been to CAC before, select 'create account' and you will be prompted to set-up your log-in information. You will be sent an email to verify your account and asked to complete your profile after the new account is set-up. ***Please note, the Log-in Bar at the top right of our site is NOT the MindBody log-in; it is solely for site access to the blog. You can log into MindBody using "My Account" below, or here. MindBody accounts How to access classes MindBody has a tutorial as well to help ease the transition: How to Join a live stream class mindbody.io, where all your classes and livestream links will be Video guide forthcoming. MindBody resources
- Corporate Wellness | Cambridge Athletic
Are you a company looking to ensure your employee's wellness? We partner with dozens of businesses in Massachusetts to keep their teams healthy. Corporate Wellness A Corporate Wellness Program is one of the most cost-effective ways to improve the lives of employees, as well as to keep your overall business healthy. At CAC, we can customize wellness programs to fit the specific needs of your company and employees. We're here to help you improve morale, increase productivity, and lower absenteeism. We offer: Corporate membership discounts On- and off-site Corporate Classes Yoga, Meditation, Bootcamp, Zumba Classes, and more You can use our space or we can bring the workouts and instructors to your offices! Nutrition Services Personal Training If you would like more details about setting-up a corporate partnership between your company and CAC, please fill out the form below. Note: If you are an employee inquiring about an individual membership, please email membership@cambridgeathletic.com .
- Virtual Training | Cambridge Athletic
Virtual Personal Training You've got a list of goals, and the passion to see them through. Our trainers are gearing up to help you remotely through one on one coaching and training. Your dedicated trainer will motivate and encourage you every step of the way, and create an evidence-based exercise plan that fits your schedule and equipment needs. What will Virtual Training be like? Your virtual training journey will start with our PFE (Personal Fitness Evaluation), a 30 minute Personal Fitness Evaluation where you will discuss your exercise history, goals, and current level of fitness. Fill out the request form below and our Personal Training Director Jared Jalbert will reach out to pair you with the perfect trainer. From there, each of your workouts will be individually crafted for your program needs. Then, they'll meet with you for sessions via Facetime or Google Hangouts; here, they can demonstrate exercises, evaluate your form, and offer motivation, advice, and adjustments. They are 45-minutes and can be purchased in 4-, 8,-, and 12-session packages. Access to long term programming (by itself or in conjunction with your individual workouts) is also available. Personal Training Packages 4-SESSION PACK A smaller pack to start out with. PURCHASE 4 $270 8-SESSION PACK More sessions for the committed. PURCHASE 8 $510 12-SESSION PACK The best value. PURCHASE 12 $720