TED-Ed
What makes muscles grow? – Jeffrey Siegel
View full lesson: https://ed.ted.com/lessons/what-makes-muscles-grow-jeffrey-siegel
We have over 600 muscles in our bodies that help bind us together, hold us up, and help us move. Your muscles also need your constant attention, because the way you treat them on a daily basis determines whether they will wither or grow. Jeffrey Siegel illustrates how a good mix of sleep, nutrition and exercise keep your muscles as big and strong as possible.
Lesson by Jeffrey Siegel, animation by Brett Underhill.
Translator: รlirim Sheremeti Reviewer: Helena Bedalli Muskujt. Kemi mรซ shumรซ se 600 prej tyre. Ata pรซrbรซjnรซ ndรซrmjet 1/3 dhe 1/2 tรซ peshรซs sonรซ, dhe sรซ bashku me indet lidhรซse, ata na shtrรซngojnรซ sรซ bashku, na mbajnรซ tรซ ngritur, dhe na ndihmojnรซ tรซ lรซvizim. Dhe pa marrรซ parasysh se a รซshtรซ bodybuilding hobi yt, muskujve ju nevojitet vรซmendja jote konstante sepse mรซnyra se si ti i trajton ata nรซ baza ditore pรซrcakton se a do tรซ thahen apo do tรซ rriten. Le tรซ themi se po qรซndron para njรซ dere, gati pรซr ta hapur. Truri dhe muskujt e tu janรซ plotรซsisht tรซ pรซrgaditur tรซ ndihmojnรซ ta arrish kรซtรซ. Fillimisht, truri yt dรซrgon njรซ sinjal nรซ neuronet motorike brenda krahut tรซnd. Kur e marrin kรซtรซ mesazh, ato ndizen, duke i shkaktuar muskujt tรซ tkurren dhe relaksohen, tรซ cilรซt tรซrheqin eshtrat nรซ krahun tรซnd dhe gjenerojnรซ lรซvizjen e nevojshme. Sa mรซ e madhe qรซ bรซhet sfida, aq mรซ shumรซ rritet sinjali i trurit, dhe mรซ shumรซ njรซsi motorike mbledh pรซr tรซ ndihmuar nรซ kryerjen e detyrรซs. Por รงka nรซse dera รซshtรซ e ndรซrtuar nga hekur i fortรซ? Nรซ kรซtรซ pikรซ, muskujt e tu tรซ krahut vetรซm nuk janรซ nรซ gjendje qรซ tรซ gjenerojnรซ mjaftueshรซm tension qรซ ta hapin, kรซshtu qรซ truri yt thรซrret muskujt e tjerรซ pรซr ndihmรซ. Ti i ngul kรซmbรซt, shtrรซngon belin, dhe tendos shpinรซn, duke gjeneruar mjaftueshรซm forcรซ pรซr ta hapur. Sistemi yt nervor sapo ka shfrytรซzuar burimet qรซ ti veq i ke, muskujt e tjerรซ, pรซr tรซ plotรซsuar kรซrkesรซn. Ndรซrkohรซ qรซ gjithรซ kjo po ndodh, fibrat e tua muskulore kalojnรซ nรซpรซr njรซ ndryshim tjetรซr qelizor. Ndรซrsa ti i ekspozon nรซ tension, ato pรซrjetojnรซ dรซm mikroskopik, i cili, nรซ kรซtรซ kontekst, รซshtรซ gjรซ e mirรซ. Si reagim, qelizat e dรซmtuara lรซshojnรซ molekula nxitรซse qรซ quhen citokine qรซ aktivizojnรซ sistemin imunitar qรซ ta rregulloj dรซmtimin. Ky รซshtรซ momenti kur magjia e ndรซrtimit tรซ muskujve ndodh. Sa mรซ i madh dรซmi ndaj indit muskulor, aq mรซ shumรซ do ti nevojitet trupit tรซnd ta riparojรซ veten. Cikli rezultues i dรซmtimit dhe riparimit eventualisht i bรซn muskujt mรซ tรซ mรซdhenj dhe fuqishรซm derisa adaptohen ndaj kรซrkesave progresivisht mรซ tรซ mรซdha. Pรซrderisa trupat tanรซ veq janรซ adaptuar ndaj shumicรซs sรซ aktiviteteve ditore, kรซto nรซ pรซrgjithรซsi nuk krijojnรซ mjaftueshรซm tension qรซ tรซ stimulojnรซ rritje tรซ re tรซ muskujve. Pra, pรซr tรซ ndรซrtuar muskuj tรซ ri, proces ky qรซ quhet hipertrofi, qelizat tona duhet tรซ ekspozohen ndaj ngarkesave mรซ tรซ mรซdha se zakonisht. Nรซ fakt, nรซse nuk i ekspozon vazhdimisht muskujt ndaj ndonjรซ rezistence, ata do tรซ tkurren, proces ky qรซ njihet si atrofi muskulare. Nรซ kontrast, ekspozimi i muskulit ndaj njรซ tensioni tรซ shkallรซs sรซ lartรซ, sidomos ndรซrsa muskuli po zgjatet, qรซ gjithashtu quhet tkurrje ekscentrike, gjeneron kushte efektive pรซr rritje tรซ re. Sidoรงoftรซ, muskujt varen nรซ mรซ shumรซ sesa vetรซm aktivitet fizik pรซr rritje. Pa ushqimin, hormonet, dhe pushimin e duhur, trupi yt nuk do tรซ ishte kurrรซ nรซ gjendje tรซ riparonte fibrat e dรซmtuara muskulore. Proteina nรซ dietรซn tonรซ ruan masรซn muskulore duke mundรซsuar blloqet ndรซrtuese pรซr indet e reja nรซ formรซn e amino acideve. Konsumimi i mjaftueshรซm i proteinave, sรซ bashku me hormonet natyrale, si hormoni i rritjes dhe testosteroni, ndihmojnรซ transformimin e trupit nรซ njรซ gjendje ku indi รซshtรซ i riparuar e i rritur. Ky proces vital i riparimit kryesisht ndodh kur ne jemi duke pushuar, sidomos natรซn kur ne jemi duke fjetur. Gjinia dhe mosha ndikojnรซ kรซtรซ mekanizรซm riparimi, dhe kjo รซshtรซ pse meshkujt e rinj me mรซ shumรซ testosteron kanรซ avantazh nรซ lojรซn e ndรซrtimit tรซ muskujve. Faktorรซt gjenetikรซ gjithashtu luajnรซ rol nรซ aftรซsinรซ e personit pรซr tรซ rritur muskuj. Disa njerรซz kanรซ reaksione imunitare mรซ tรซ fuqishme ndaj dรซmit muskular, dhe janรซ nรซ gjendje qรซ tรซ riparojnรซ dhe zรซvendรซsojnรซ fibrat muskulare mรซ mirรซ, duke rritur potencialin e tyre tรซ rritjes sรซ muskujve. Trupi ju pรซrgjigjet kรซrkesave qรซ ti ia vendos. Nรซse i shqyen muskujt, ha nรซ rregull, pushon dhe e pรซrsรซrit, do tรซ krijosh kushtet qรซ ti bรซsh muskujt mundรซsisht sa mรซ tรซ mรซdhenj e fuqishรซm. รshtรซ me muskujt ashtu si รซshtรซ me jetรซn: Zhvillimi i kuptimtรซ kรซrkon sfidim dhe tension.
#muscles #grow #Jeffrey #Siegel
source
That man skipped leg day ๐
โคโคโค
nice
its like king kongs height
For motivational and self help stories
https://youtube.com/playlist?list=PL67tT2NxpibzkgDA5mUZRiRpINZS82qeq&si=__GpcSXNw5MiowA1
@selfhelpunleashed
Great
ofc a muscle dude has to have a beard. what a nonsense
Muscle damage was falsely believed to be the thing to stimulate growth, seems like mechanosensors are what signals MPS hormones etc to build more muscle. If I am correct, take the video down to prevent further misinformation, I have been seeing this belief all over.
Could the length of the video be the secret key?
No bs straightforward learning โค
3:28 The uncle skipped the leg day, too.
โค๐ง๐ท I Love it, thank you! ๐๐ป
Your voice is so annoying
Great explanation. Thank you ๐
Who to Gain muscles?
Song name plz ๐๐๐
Muscles grow with proper recovery, proper nutrition, and proper training. Challenge yourself, eat healthy and eat enough, sleep for 7-9 hours. Youโll get big.
2025, this video now is proved that is wrong, delete it
๐
Why utube recommendations a decade later?๐
Instruction unclear tore my biceps for faster muscle built
this video is outdated and new evidence suggests a damage – repair cycle is not what drives muscle growth. Hence if you artificially microscopically damaged your muscles, they would not grow larger.
I know this video was made ten years ago. However, I still wanted to clairify that the theory of muscle damage being the reason for hypertrophy is out-dated. Newest research has shown that the stimulis of taking a muscle close to failure is the main driver for hypertrophy. So in for maximizing muscle growth, you would aim for a high stimulus to fatugue ratio (SFR).
Great video
Very interesting
For more stress on muscle, make your cat more bigger so you can lift heavy , thatโs what they demonstrated ๐
this isnt 100% correct, muscle damage does not build muscle.
Your videos always stand out ๐
Thats why they say More pain more gain
Answer- Creatine.
It is when find out this video is partly not true, is when you are really serious about body building
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So classical and never ephemeral
NeVer meNTioNs bodY type ๐ค
Blatantly mispronounces hypertrophy. Ok
"Am I watching this video to gain self-validation because I have started dieting and hitting the gym? Absolutely faqing YES!"
So this is debunked now right? Microtears have been proved via studies that it has no effect on muscle building/growth
Growing muscle is EASY if you TREN hard 5 days a week.
Hyper Trophy
if you don't want to watch the video heres my explanation and oversimplification of it: So when we push a muscle to failure or close to it at least (1-3 reps shy) it creates little tears, not like a tendon tear or a muscle tear but little tiny microscopic tears. Then you brain goes "Hey, this muscle isn't strong enough, we need to improve to handle the extra load." So those micro tears get filled in with, you guessed it! Protein. So after the protein fixes the muscle it gets bigger and stronger. And the cycle starts over. This is called hypertrophy.
(This comment most likely took you longer to read then it would have taken to just watch the video)
https://youtube.com/shorts/n84kM-Exftk?si=KqVy_4NPodXWPD-h
meaningful growth requires challenge, stress and REST
There is evidence to suggest that abusive relationships can inhibit body development, proceeding from the brain out to all other systems. On the other hand, the benefits to mood and self confidence gained from training for strength, flexibility, and cardiovascular health can help people have the confidence to make changes in their relationships, whether improving existing ones or moving on to new ones. EVERYTHING is connected! ๐ฎ๐๐
What about lean muscle.Its strong as well or am I alone?