Wits & Weights | Evidence-Based Fitness & Nutrition for Lifters Over 40 Microscopic Muscle Growth for Huge Gains (Justin Cottle) | Ep 232
Have your muscle gains stalled? Do you struggle to build muscle as fast as others despite your best efforts in the gym?
Philip (@witsandweights) connects with anatomy expert Justin Cottle to dive deep into the cellular world of muscle hypertrophy. You'll learn why some people build muscle faster, what happens inside your muscles as they adapt to strength training, and how understanding these processes can unlock your muscle-building potential. If you want to go beyond the surface level and truly understand how to build muscle efficiently, this is for you.
Justin Cottle, a former lab director at the Institute of Human Anatomy, returns to the show to break down the science of muscle fibers, the role of protein synthesis, and how our genetics influence muscle growth.
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Today, you’ll learn all about:
2:02 Cellular differences between hypertrophied and untrained muscle
3:37 Breaking down muscle fibers and tissue layers
7:15 Fast-twitch vs. slow-twitch muscle fibers
10:03 The role of protein and amino acids in muscle growth
15:30 The connection between carbs and glycogen storage
20:22 The three types of muscle tissues
24:18 Eccentric vs. concentric contractions and training
28:48 Training variation and breaking through plateaus
32:44 Genetic variability in muscle fiber composition
36:43 Mechanisms beyond individual fiber growth (e.g., hyperplasia)
39:09 The importance of rest and recovery for hypertrophy
45:30 Role of muscle damage in hypertrophy
49:34 Practical strategies and training methods for lifters
52:21 Advancements in muscle growth science
55:50 Where to find Justin
56:24 Outro
Episode resources:
- Youtube: @thedissectionroom
- Substack: @thedissectionroom
- Instagram: @realjustincottle
- Learn anatomy faster: kenhub.com
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