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      "utf8": "Muscles."
    } ]
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      "utf8": "We have over 600 of them."
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    "segs": [ {
      "utf8": "They make up between \n1/3 and 1/2 of our body weight,"
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    "segs": [ {
      "utf8": "and along with connective tissue,"
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    "segs": [ {
      "utf8": "they bind us together, hold us up,\nand help us move."
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  }, {
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    "segs": [ {
      "utf8": "And whether or not body building\nis your hobby,"
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    "segs": [ {
      "utf8": "muscles need your constant attention"
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  }, {
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    "segs": [ {
      "utf8": "because the way you treat \nthem on a daily basis"
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  }, {
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    "segs": [ {
      "utf8": "determines whether \nthey will wither or grow."
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    "segs": [ {
      "utf8": "Say you're standing in front of a door,\nready to pull it open."
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    "segs": [ {
      "utf8": "Your brain and muscles are perfectly\npoised to help you achieve this goal."
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    "segs": [ {
      "utf8": "First, your brain sends a signal\nto motor neurons inside your arm."
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      "utf8": "When they receive this message,\nthey fire,"
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  }, {
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    "segs": [ {
      "utf8": "which pull on the bones in your arm\nand generate the needed movement."
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    "segs": [ {
      "utf8": "The bigger the challenge becomes,\nthe bigger the brain's signal grows,"
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    "dDurationMs": 3985,
    "segs": [ {
      "utf8": "and the more motor units it rallies\nto help you achieve your task."
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    "segs": [ {
      "utf8": "But what if the door \nis made of solid iron?"
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    "segs": [ {
      "utf8": "At this point, your arm muscles alone"
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      "utf8": "won't be able to generate \nenough tension to pull it open,"
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  }, {
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    "segs": [ {
      "utf8": "so your brain appeals \nto other muscles for help."
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    "segs": [ {
      "utf8": "You plant your feet, tighten your belly,\nand tense your back,"
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  }, {
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    "dDurationMs": 2644,
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      "utf8": "generating enough force to yank it open."
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    "segs": [ {
      "utf8": "Your nervous system has just leveraged\nthe resources you already have,"
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    "segs": [ {
      "utf8": "other muscles,"
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  }, {
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    "segs": [ {
      "utf8": "to meet the demand."
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  }, {
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    "segs": [ {
      "utf8": "While all this is happening,"
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  }, {
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    "segs": [ {
      "utf8": "your muscle fibers undergo \nanother kind of cellular change."
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    "segs": [ {
      "utf8": "As you expose them to stress,\nthey experience microscopic damage,"
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  }, {
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    "segs": [ {
      "utf8": "which, in this context, is a good thing."
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    "segs": [ {
      "utf8": "In response, the injured cells release\ninflammatory molecules called cytokines"
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  }, {
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    "segs": [ {
      "utf8": "that activate the immune system\nto repair the injury."
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  }, {
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    "segs": [ {
      "utf8": "This is when the muscle-building \nmagic happens."
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  }, {
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    "segs": [ {
      "utf8": "The greater the damage \nto the muscle tissue,"
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  }, {
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    "segs": [ {
      "utf8": "the more your body \nwill need to repair itself."
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  }, {
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    "segs": [ {
      "utf8": "The resulting cycle of damage and repair"
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  }, {
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    "segs": [ {
      "utf8": "eventually makes muscles \nbigger and stronger"
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  }, {
    "tStartMs": 124829,
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    "segs": [ {
      "utf8": "as they adapt to progressively \ngreater demands."
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  }, {
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    "segs": [ {
      "utf8": "Since our bodies have already adapted\nto most everyday activities,"
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  }, {
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      "utf8": "those generally don't produce \nenough stress"
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  }, {
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      "utf8": "to stimulate new muscle growth."
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    "segs": [ {
      "utf8": "So, to build new muscle,\na process called hypertrophy,"
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  }, {
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    "segs": [ {
      "utf8": "our cells need to be exposed to higher\nworkloads than they are used to."
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    "segs": [ {
      "utf8": "In fact, if you don't continuously expose\nyour muscles to some resistance,"
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  }, {
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    "segs": [ {
      "utf8": "In contrast, exposing the muscle\nto a high-degree of tension,"
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      "utf8": "especially while \nthe muscle is lengthening,"
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    "segs": [ {
      "utf8": "However, muscles rely on more than\njust activity to grow."
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      "utf8": "Without proper nutrition, \nhormones, and rest,"
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  }, {
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      "utf8": "your body would never be able\nto repair damaged muscle fibers."
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  }, {
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    "segs": [ {
      "utf8": "Protein in our diet preserves muscle mass"
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    "segs": [ {
      "utf8": "by providing the building \nblocks for new tissue"
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  }, {
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    "segs": [ {
      "utf8": "in the form of amino acids."
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  }, {
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    "segs": [ {
      "utf8": "Adequate protein intake,\nalong with naturally occurring hormones,"
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  }, {
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    "segs": [ {
      "utf8": "like insulin-like growth factor\nand testosterone,"
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  }, {
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    "segs": [ {
      "utf8": "help shift the body into a state\nwhere tissue is repaired and grown."
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      "utf8": "This vital repair process mainly occurs\nwhen we're resting,"
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    "segs": [ {
      "utf8": "Gender and age \naffect this repair mechanism,"
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    "segs": [ {
      "utf8": "which is why young men \nwith more testosterone"
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  }, {
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      "utf8": "Genetic factors also play a role\nin one's ability to grow muscle."
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      "utf8": "Some people have more robust \nimmune reactions to muscle damage,"
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      "utf8": "The body responds to the demands\nyou place on it."
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    "segs": [ {
      "utf8": "If you tear your muscles up,\neat right, rest and repeat,"
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      "utf8": "you'll create the conditions to make your\nmuscles as big and strong as possible."
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      "utf8": "It is with muscles as it is with life:"
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