MUSCLES

GROUP 2 (MAGANDA/POGI)
THE IMPORTANCE OF MUSCLE

 Muscles play a vital role in supporting overall health and wellness,

especially into old age. They aren’t just about looking good
(although that’s a nice bonus), and they aren’t just about the
occasional need to help your friends move; they’re a critical factor
in metabolic health, body weight control, bone strength, and
resilience to stress and disease.
MUSCLE PROMOTE INSULIN ACTIVITY

 One of the most important functions of muscles in metabolic health

is their ability to store glucose (carbohydrates) as glycogen. They
then use this stored glycogen as fuel every time you need to move.
Muscle mass essentially acts as a glycogen reserve that you top up
by eating carbohydrates, and deplete when you exercise.
MUSCLE PROTECT AGAINST OBESITY
AND DIABETES
 Diabetes and obesity are really just two sides of the same coin – diabetes is the inability to
use carbohydrates productively, and obesity is the natural result when your body stores
them as fat instead.
5 TYPES OF MUSCLES TISSUE

 Cardiac muscle cells are located in the walls

of the heart, appear striated, and are under
involuntary control.
 Smooth muscle fibers are located in walls of
hollow visceral organs, except the heart,
appear spindle-shaped, and are also under
involuntary control.
 Skeletal muscle fibers occur in muscles
which are attached to the skeleton. They are
striated in appearance and are under voluntary
control.
5 STRONGEST MUSCLES IN THE BODY

 Heart, which consists of cardiac muscle, is said to be the hardest working

muscle in the body. The average adult heart beats 72 times a minute; 100,000
times a day; 3,600,000 times a year; and 2.5 billion times during a 70-year span.
This is a great example of dynamic strength as well as strength endurance.
 Masseter is located in the jaw and is one of the muscles of mastication or
chewing. The bite strength of an average man is between 117 to 265 pounds.
This ability to exert a force on an external object is an example of absolute
strength.
5 STRONGEST MUSCLE IN THE BODY

 The Soleus is one of the calf muscles and is said to be the muscle that can pull with the
greatest force. It is what keeps us upright when standing and is in a constant fight against
gravity. Its capable of producing both dynamic and explosive strength
 The Gluteus maximus is not only one of the strongest muscles in the body, it is also the
largest. It’s main function is hip extension, which we perform when running, jumping,
climbing steps and during many other movements. The gluteus are capable of producing
great explosive and dynamic strength.
 Uterus the muscles of the uterus in the lower pelvis region have the ability to stretch and
contract with considerable force. Ask any woman who has gone through childbirth and
I’m sure they would agree. They are a great combination of strength endurance, dynamic
strength and absolute strength.
FOODS THAT HELP YOU TO BUILD
MUSCLE

 Eggs contain high-quality protein, healthy fats and other important nutrients like B
vitamins and choline. Proteins are made up of amino acids, and eggs contain large
amounts of the amino acid leucine, which is particularly important for muscle gain.
 Salmon is a great choice for muscle building and overall health.
 Chicken Breast There’s a good reason why chicken breasts are considered a staple
for gaining muscle.
 Yogurt Dairy not only contains high-quality protein, but also a mixture of fast-
digesting whey protein and slow-digesting casein protein.
FOODS THAT HELP YOU TO BUILD
MUSCLE

 Soybeans are a particularly good source of vitamin K, iron and phosphorus

 Lean Beef Some research has even shown that consuming lean red meat can increase the
amount of lean mass gained with weight training
 Shrimp Like many other animal proteins, shrimp contains a high amount of the amino
acid leucine, which is necessary for optimal muscle growth
10 TIPS FOR BUILDING MUSCLE

 Maximize muscle building.  Down the carbs after your

 Eat meat workout.
 Eat more.
 Eat something every 3 hours.
 Work your biggest muscles.
 Make one snack ice cream.
 But first, have a stiff drink.
 Have some milk before bed.
 Lift every other day
BEST MACHINES AND EXCERCISES FOR
BUILDING MUSCLE MASS

 Machines can - in fact - be used to build muscle. There is a time

and place for machine exercises, and they can be used in
conjunction with compound movements for maximum muscle
gains.
 BEST MACHINES AND EXCERCISES FOR
BUILDING MUSCLE MASS

 Hamstring Curl Sticking with leg day movements, the hamstring curl
provides extra hypertrophy sets in the 10-15 rep range. They can be
performed after your squats or deadlifts for the day.
BEST MACHINES AND EXERCISES FOR
BUILDING MUSCLE MASS

 Leg press is one of the best leg movements you can perform because they
overload the quads. The leg press also allows you to squeeze in extra repetitions
and sets into your leg day routine. The leg press can never replace the classic
squat, but it makes for a perfect second or third movement in your leg day
routine.
BEST MACHINES AND EXERCISES FOR
BUILDING MUSCLE MASS

 Hammer Strength Machines Although Hammer Strength

machines are not available at every gym, you are likely to find
them in most major chains and local gyms both big and small.
BEST MACHINES AND EXERCISE FOR
BUILDING MUSCLE MASS

 Preacher Curl Machine The preacher curl machine allows you to

isolate your bicep muscles. This can be difficult sometimes when
using standard dumbbells.
BEST MACHINES AND EXERCISE FOR
BUILDING MUSCLES MASS

 Pec Dec Machine The machine commonly known as the "Pec Dec" focuses on
muscle contraction in the chest region. It is perfect for overloading the chest after
primary movements such as the bench press or incline bench press.
BEST MACHINES AND EXERCISES FOR
BUILDING MUSCLE MASS

 Leg extension machine - known fondly by some as "knee snaps" - is one of the
better leg finishing movements. It helps you to achieve the ever so desirable
teardrop definition in the quadriceps.
6 EXERCISES FOR BUILDING MUSCLE
WITHOUT EQUIPMENT

 Running or walking
 Squats
 Push ups
 Crunches
 Walking lunges
 Tricep dips