Brad McCullough Strength & Conditioning

Great to know this.

💪🏻Is muscle growth different between women and men?

👨🏻Men generally have more muscle mass compared to women. Some may suggest that the male s*x
hormone testosterone is responsible for this, as females have much lower testosterone levels.

🏋🏽‍♀️This study investigated whether the muscle protein synthetic response (i.e. the underlying process for muscle adaptation) to protein ingestion and resistance exercise is different between men and women.

👱🏽‍♀️Women indeed had much lower testosterone levels right after exercise: testosterone was 45 times
lower in women compared to men.

📊However, muscle protein synthesis rates were similar between women and men after a resistance
exercise session and protein ingestion.

🔍This finding supports the notion that muscle growth does not rely on post-exercise increases in
circulating testosterone (within normal levels).

🧐It should be noted that muscle protein synthesis is relative as it is measured in % per hour. This
means that men would still gain more muscle mass during resistance training, because they usually
start off with more muscle.

💡In conclusion, the muscle protein synthetic response to exercise and protein is similar between men
and women despite large differences in testosterone levels.

PS: Ladies, gaining muscle mass is still a difficult and slow process. You don’t need to worry about getting “too bulky” accidentally.

📄Study:
https://www.ncbi.nlm.nih.gov/pubmed/22383503

Charlie was young man who came into the Crusaders academy, and was part of the Marist Albion club, when I was in Christchurch.
He worked hard, and applied himself accordingly, a real pleasure to be around and chat with. This couldn't have happened to a nicer person, Congrats Charlie and good luck, you will be an important cog in that wheel.

Easter weekend extra special for Canterbury family as son makes debut for Waratahs The Gambles got to watch son Charlie make his debut against the Brumbies.

Its been a heck of a year, for everyone and this is no different for kids and sports. The Blurb below is 100%, in short better people make better athletes. Enjoy celebrations be safe and see you next year 2021. Happy New Year one and all.

Consistent hard work, leaving no stone unturned, beats talent everytime.

Nobody ever sees the trials and tribulations anyone goes through to achieve their goals.

https://m.facebook.com/story.php?story_fbid=10222274072583332&id=1311367633

LSKD Win a Homefit Pack! New Zealand only! WIN The Ultimate Pack Alphafit home gym setup worth $4,499 + $500 LSKD clothing pack Valid for New Zealand Residents only.

Food is so important at the moment. To give structure to the day, provide fuel and, sometimes, a bit of comfort. And that's fine. You don't need to be perfect every day. Be kind to yourselves during lockdown. Do the best you can but don't expect that will be perfect

It doesn't matter how you get things done. It's a time to do what you can, as well as you can but not be hard on yourself. Self care isn't about luxury, shopping or indulgence sometimes. It's about what what needs to be done to make yourself feel better in the long term. But not being hard on yourself if it isn't done perfectly.

Great speed session this morning with circuband speed bands. Also helped take the mind away from what's going on.

What an amazing achievement by Eliud Kipchoge today running the fastest marathon ever in 159:40.2 and these are the average paces he had to run at. Food for thought. Kipchoge #34 yes old records #