In the first training article we looked at using progressive overload to grow muscles. It’s a simple premise, but one that is often overlooked by trainees. For many years I went to the gym without a plan, hoping that lifting the same weight would somehow lead to a different result. It never did. Luckily I discovered the truth before it was too late. But that’s not the secret benefit of barbell training. This secret is much more interesting.
Calorie Partitioning
‘Dammit’, I hear you say. ‘He’s talking about calories again.’
But this time I don’t want you to count them. I want you to partition them.
What the hell does that mean?
Let’s imagine you’ve just eaten your dinner. A nice big steak meal, with a pile of vegetables and a delicious sauce. Sounds good. That meal gets digested in your stomach, passed through to your bloodstream and transported to every cell in your body. Each of those cells can choose to take something from the bloodstream or let it pass on.
If you could act as the “traffic cop” in your body, which cells would you want the nutrition to go to? Straight to your muscles, right? You’d be telling the calories to keep moving on past your fat cells – you don’t want to store anything there – and go right ahead into the muscles, where you can grow big and strong.
But you can’t do that. Those nutrients are tiny little molecules, and you can’t get inside your bloodstream and direct them about like traffic. Or can you?
The benefit of barbells
By following a strength training protocol with progressive overload you are continually putting stress on your muscles. This stress is felt by the cells when you are resisting the weight – i.e. pushing and pulling on the barbell. You know when it’s hard. That effort is felt as tension in the muscles, and it’s the tension that produces results.
By placing stress on the muscle you give a signal to grow. This signal is interpreted from the tension across your muscle fibres. Within each cell the tension causes chemical changes that are detected and acted upon. This causes changes in your DNA – increasing output of muscle proteins and all of the cellular machinery that helps assemble them. One thing is for sure – your muscle knows it needs nutrition to help build this cellular machinery!
Get stimulated!
As a direct result of the training stimulus placed on the muscle you cause it to be more receptive to calories in the bloodstream. That’s right – the barbell training has placed a traffic cop outside your muscle cells whose job is to direct calories into the muscle cell. If you over consume calories post workout, the calories are preferentially directed to the muscles where they will be used to build new tissue. You get bigger and you get to overeat.
This signal is most acute in the immediate post workout window. That means you get to eat your favourite high calorie, high carb treats immediately post workout to help you get bigger. Your muscles are significantly more insulin sensitive at this time and will preferentially pull glucose and protein out of the bloodstream.
Intermittent Fasting also improves calorie partitioning
Intermittent Fasting has a positive effect on calorie partitioning – by naturally increasing the insulin sensitivity of your muscle tissues. Fasted training further improves this response – although it’s still debatable whether training in the fasted state is preferable to training with some pre-workout nutrition. By cycling calories and macronutrients, fasting AND barbell training you provide the ideal environment for muscle growth with minimal associated fat gain. That’s what makes the Lean Mass Gains Made Easy protocols so effective.
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