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Speaker 1: It's a seven oh two weekend breakfast fitness All you

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Speaker 1: need to know about.

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Speaker 2: Staying fit at seventeen minutes after six o'clock time for

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Speaker 2: us to talk fitness, and this morning we were talking

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Speaker 2: about how to gain more muscle. For many of us,

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Speaker 2: when we think about gaining muscle, you think about doing

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Speaker 2: heavier and heavier weights, and sometimes if you're new to

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Speaker 2: the gym, it can be quite intimidating the weight section

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Speaker 2: where you have people you know doing forty sixty, eighty

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Speaker 2: or more kilograms as their weight training. But it turns

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Speaker 2: out you may not need to lift heavier to gain

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Speaker 2: more muscle. And so that's what we're talking about this morning.

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Speaker 2: And maybe you have a question about part of your

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Speaker 2: fitness routine at the moment, give us a call in one, one, eight,

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Speaker 2: three or seven oh two. Send us an assas on

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Speaker 2: three one seven oh two. Whattaps I know? Sevent two,

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Speaker 2: seven oh two, one seven oh two. Joining us this

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Speaker 2: morning is bio kind of assist at the University of

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Speaker 2: Pretoria's Sports Society, Medicine and Love Style Institute. Mikayla Ronavult

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Speaker 2: joins us this morning. MICHAELA very good morning to you.

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Speaker 2: Welcome to weekend breakfast.

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Speaker 1: Good morning, I hope you have had a great start

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Speaker 1: of the day, and thank you for having me.

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Speaker 2: Thank you so much for giving us your time. So, Michayla,

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Speaker 2: we're talking this morning about how to gain more muscle,

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Speaker 2: but not necessarily by lifting heavier. But maybe let's start here.

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Speaker 2: Why is it so important or why do people seek

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Speaker 2: out or want to gain more muscle. What is the

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Speaker 2: benefit of having more muscle in the body.

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Speaker 1: Yeah, absolutely so. The muscle groups that we have and

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Speaker 1: try and exercise, they are what we call metabolic mass,

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Speaker 1: and ultimately that means that they utilize energy. So strength

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Speaker 1: training offers us a lot of benefits such as an

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Speaker 1: improvement in metabolism, bone density, injury prevention, better posture, as

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Speaker 1: well as something as simple but so vital insolent sensitivity

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Speaker 1: is ultimately a lot of takeaway from performing resistance training.

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Speaker 2: So these are the things that all of us can

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Speaker 2: benefit from, regardless of because you know, there are some

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Speaker 2: people who weight train because they play sports, people who

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Speaker 2: wait train because you know, for instance, they are bodybuilders.

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Speaker 2: We can all benefit from the things that you've just mentioned.

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Speaker 2: The incident sensitivity, bone density, prevention of injury, all of

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Speaker 2: us can benefit from those things through weight training.

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Speaker 1: Exactly one hundred percent. I think there's a bit of

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Speaker 1: a myth as the article states that the heavier you

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Speaker 1: list the better, where ultimately the aim is to just

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Speaker 1: allow yourself to partake in resistance training, and whether that

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Speaker 1: be body weight, whether that be sub maximal or lighter

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Speaker 1: weights in the gym, you're going to get the exact

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Speaker 1: same benefits as long as you are challenging yourself for

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Speaker 1: what you can do and not necessarily for targeting prs

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Speaker 1: or you know, trying to be an athlete in the gym.

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Speaker 1: Anyone can part take from any age group, right.

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Speaker 2: And so if we then partake in strength training and

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Speaker 2: we are, for instance, lifting weights, what are we doing

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Speaker 2: to our muscles? So every time you know you are

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Speaker 2: using any kind of weight, what are you doing to

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Speaker 2: your muscles? Often we get told that sometimes our muscles

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Speaker 2: get really sore if you've been training them, because you

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Speaker 2: tear the muscles and then the muscles repair themselves, and

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Speaker 2: as they repair themselves, they grow. Is that a correct

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Speaker 2: understanding of what happens to our bodies when we train

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Speaker 2: our muscles?

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Speaker 1: Yeah, So when we do resistance training and whatever resistance

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Speaker 1: is challenging you as an individual. So it's a very

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Speaker 1: individualized process. What happens down at the muscle fibers is

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Speaker 1: we cause tiny little muscle tears and that sounds concentuitive,

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Speaker 1: but in actuality, those tiny microscopic tears cause a lovely

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Speaker 1: little process of repair and recovery, recovery, and ultimately, as

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Speaker 1: we're going through that recovery stage post exercise, we get

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Speaker 1: something what we call hypertrophy, and that's just a fancy

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Speaker 1: way of saying that we therefore get muscle growth, and

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Speaker 1: the muscle fibers increase in circumference, and ultimately, the next

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Speaker 1: time you go to the gym, you should be able

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Speaker 1: to push a little bit more weight wise or wrap wise.

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Speaker 2: Yeah, and so here for many of us, when we

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Speaker 2: think of weights, we think quite heavy. Especially when you

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Speaker 2: see other people in the gym or people that you're

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Speaker 2: training with, they might be you know, lifting or pushing

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Speaker 2: or pressing quite a large amount. I was in the

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Speaker 2: gym the other day and the person next to me

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Speaker 2: was doing I think they're doing like sixty or eighty kilograms,

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Speaker 2: and I thought, wow, that's really cool. I can't wait,

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Speaker 2: so I can do you that much So when we

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Speaker 2: think of weight training, we think of going very heavy.

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Speaker 2: And so if you can't go heavy for whatever reason,

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Speaker 2: what is the alternative? What are some of the other

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Speaker 2: ways you can strength train, chrain your muscles up and grow,

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Speaker 2: but you're not lifting heavy.

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Speaker 1: Yeah, so heavy, I think is quite a subjective m

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Speaker 1: and I think that's something that we can all change

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Speaker 1: our mindsets to. So the great entry point is one

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Speaker 1: always if you're new to the gym, maybe get seek

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Speaker 1: professional help, whether that be a bikingeticist, physiotherapist, strength and

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Speaker 1: conditioning coach. Ultimately, whatever your goal is, seek some help

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Speaker 1: to understand what your starting point is. And the starting

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Speaker 1: point could simply be body weight movements, so that could

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Speaker 1: be squats, lunges, pushups, in any form of body weight activity.

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Speaker 1: You can also start with the lighter weights. Trust me,

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Speaker 1: I've done a couple of exercises where a one kg

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Speaker 1: or a two kg feels like I'm pushing about fifty.

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Speaker 1: So I think the important point for everyone to understand

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Speaker 1: is what their starting point is in a movement. That

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Speaker 1: can be body weight, that can be free weight, So

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Speaker 1: those are the dumbles, and ultimately you build yourself up

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Speaker 1: to those complex and scary movements that we see that

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Speaker 1: can be quite intimidating in the gym, which is a

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Speaker 1: bar movement such as a bench press, a squat, a

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Speaker 1: dead lift. I think the takeaway for everyone is that

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Speaker 1: heavy is subjective, and start where you're comfortable at, whether

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Speaker 1: that be simply body weight or free weight.

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Speaker 2: Something else that also seems to be quite a big

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Speaker 2: something to consider when you're looking at your strength training

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Speaker 2: is maybe you're not going as heavy as everyone else

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Speaker 2: in the gym, but repetitions can also be quite important.

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Speaker 2: So maybe you're using like you're saying, maybe the one

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Speaker 2: kilogram or the five kilogram five repetitions can also be

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Speaker 2: quite important. Tell us about that.

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Speaker 1: Yes, So the concept that we take into the gym

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Speaker 1: is called load. Now load is quite an arbitrary factor,

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Speaker 1: and the way that we calculate that is we take

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Speaker 1: all the repetitions, all the weight, all the sets that

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Speaker 1: you do in a gym. You multiply them together and

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Speaker 1: it gives us a good idea about the volume that

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Speaker 1: you're moving. Now, again, you have to be clear what

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Speaker 1: your goal is. So if you're going for maximum resistance, yeah,

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Speaker 1: then you tend to work in a range of about

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Speaker 1: five However, some people benefit from twelve repetitions of four

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Speaker 1: sets to three sets. So ultimately, what you're trying to

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Speaker 1: aim for is that while you performing the movement, you're

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Speaker 1: actually fatiguing the muscle, so that by Rep twelve in

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Speaker 1: your head you feel that, wow, I only could do

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Speaker 1: maybe one or two more repetitions. For some people that's

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Speaker 1: at about eight reps. So once again, it all depends

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Speaker 1: on the overall outter session. How much weight are you moving,

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Speaker 1: how much sets are you doing, and how much reps

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Speaker 1: are you performing.

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Speaker 2: So this idea of training close to fatigue, how do

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Speaker 2: you know? Because we also get told, you know, the

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Speaker 2: body is such a delicate thing. You do want to

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Speaker 2: push your body, So maybe you're pushing it in terms

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Speaker 2: of how much weight you are pushing or how many

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Speaker 2: times you are doing a lighter weight by showing up

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Speaker 2: and you know, as many times as you can in

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Speaker 2: a week. And so how do you know you are

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Speaker 2: pushing close to fatigue but not at fatigue? Because my

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Speaker 2: understanding is you're also meant to rest when the body

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Speaker 2: is tired. So how how do you manager? How do

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Speaker 2: you know? And I imagine it's different for everyone, how

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Speaker 2: do you know? You are containing close to fatigue, but

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Speaker 2: not beyond fatigue.

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Speaker 1: Yeah, so there's two factors to keep in mind. You

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Speaker 1: you get technical fatigue and then you get mechanical fatigue. Now,

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Speaker 1: technical fatigue is when you just cannot perform the movement.

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Speaker 1: So if you're trying to do a squat, you're unable

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Speaker 1: to get back up, you can feel your knees of

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Speaker 1: buckling in, and that's a bad form of fatigue. So

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Speaker 1: ultimately it's always we want to ensure that we keep

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Speaker 1: form and we perform the movement correctly. Mechanical fatigue is

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Speaker 1: when the muscle itself is so tired that it is

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Speaker 1: unable to lift the weight. So if we look at

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Speaker 1: say a bicycle, you get to say rep ten at

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Speaker 1: the end of a rilly in ten session and you

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Speaker 1: can no longer curl that muscle up to the top

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Speaker 1: point of the range of motion, That in essence means

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Speaker 1: that you've hit fatigue. But what we like to say

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Speaker 1: is that you always want to have two in the bank,

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Speaker 1: meaning that if you are pushing a weight or pulling

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Speaker 1: a weight, whatever the movement is, if you get to

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Speaker 1: about rep eight and your goal is ten and you

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Speaker 1: feel that you can only do two more, then you've

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Speaker 1: hit that fatigue factor in a safe zone. If you're

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Speaker 1: at about rep six but the goal is ten and

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Speaker 1: you feel that you cannot get more than two, then

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Speaker 1: you're going to start hitting that technical fatigue and that's

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Speaker 1: where it becomes unsafe. So for everyone listening, for the audience,

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Speaker 1: the best thing to keep in mind is two in

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Speaker 1: the bank for whatever your overall goal.

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Speaker 2: Is, right, and so if you can't get to that too,

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Speaker 2: that then is an indication if you need you've cut

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Speaker 2: two in the bank, and if you can't get to them,

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Speaker 2: that gives you a sense of just kind of what

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Speaker 2: type of fatigue you have and really you need to

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Speaker 2: rest or.

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Speaker 1: Not yes exactly, and rest is obviously so important. It

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Speaker 1: actually comes down to quite a science. So in essence,

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Speaker 1: if you are pushing extremely heavy weights, you need to

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Speaker 1: allot for a lot more rest between sets. If you're

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Speaker 1: working at a safer rep range or resistance range, so

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Speaker 1: lower resistance, then ultimately your rest can be lightly shorter

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Speaker 1: because the muscle actually recovers a lot quicker. So once

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Speaker 1: again it boils down to a bit of a science,

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Speaker 1: and that's why we always say just see kind a

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Speaker 1: bit of guidance and help while you're entering into this world.

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Speaker 2: And in terms of when you might start seeing I

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Speaker 2: guess results. You know, changing your body or conditioning your

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Speaker 2: body is obviously a gradual process. How long you know,

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Speaker 2: if you are doing regular strengths training, maybe you know

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Speaker 2: two to three times a week, how long before you

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Speaker 2: might start seeing some difference in the condition of your muscles.

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Speaker 1: So I always say to my patients and my clients

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Speaker 1: it is an investment. So I tell a lot of

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Speaker 1: people to trust me in the process. And the reason

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Speaker 1: is is because it does take a little bit of

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Speaker 1: time to see those adaptations. Research generally shows about four

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Speaker 1: weeks of consistence resistance training will start to see the

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Speaker 1: benefits that could be visually. So on the esthetic side,

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Speaker 1: all that could simply be that you yourself feel a

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Speaker 1: lot stronger in daily activity through life or in your sports.

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Speaker 1: So that can be four weeks or sixteen sessions of

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Speaker 1: consistence training without taking large breaks in between.

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Speaker 2: Right, And so for some people there's often a concern

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Speaker 2: that and do you know, people working different parts of

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Speaker 2: their bodies in different ways of different concerns. So some

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Speaker 2: people who are focused on bulking up and making their

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Speaker 2: muscles bigger. There's often a concern for them that, for instance,

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Speaker 2: cardio could make them lose muscle. Some people who don't

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Speaker 2: do strength training have a little bit of anxiety about

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Speaker 2: doing strength training because there's the concern that they will

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Speaker 2: become bulkier, especially for women that used to be you know,

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Speaker 2: kind of a refrain, a concern that came up a

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Speaker 2: lot that well, I do want to be stronger, but

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Speaker 2: I don't want to you know, I don't want to

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Speaker 2: bulk up. Is it possible to do stands training, be

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Speaker 2: conditioning your muscles and not necessarily bulk up in the

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Speaker 2: way we see people who are bodybuilders, for instance, or

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Speaker 2: who do different sports that require that kind of muscle mass.

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Speaker 1: Yeah. So that's absolutely a myth that needs to be debunked,

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Speaker 1: and it has been debunked in most research nowadays. I

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Speaker 1: think the takeaway that everyone should should understand is what

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Speaker 1: is the goal of going to the gym. So if

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Speaker 1: you go into the gym with your sports scientist or

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Speaker 1: your strength and conditioning coach, and the aim is to

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Speaker 1: become peak performance for let's say bodybuilding, yes, then by

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Speaker 1: all means you are going to undergo large forms of

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Speaker 1: hypertrophy in order to get the muscle mass to do

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Speaker 1: those certain movements. But if you're simply going to get

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Speaker 1: the health benefits, and you've seeked out help and you've

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Speaker 1: got in a program that ultimately is specific to you,

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Speaker 1: you don't have to worry about this fear of large

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Speaker 1: muscle mass, but rather healthier muscle mass will take place,

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Speaker 1: and it's only going to take place according to the

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Speaker 1: stress you put it under. The other factor is is

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Speaker 1: that you can do cross training, so you can perform cardio,

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Speaker 1: you can perform resistance training, and those two worlds can

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Speaker 1: live together. So I think a perfect way to look

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Speaker 1: at it is these forms of high rocks or these

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Speaker 1: cross sports where we are doing where we require both

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Speaker 1: strength and cardio and they work in the same realm.

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Speaker 1: So again I think it's more about what the goal

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Speaker 1: is to going into gym and understanding therefore what the

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Speaker 1: reps and what the weights need to look like for

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Speaker 1: that goal.

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Speaker 2: Ma Caelemst, thank you very very much for joining us

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Speaker 2: this morning. If someone's looking to get in touch with you,

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Speaker 2: where do we find you.

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Speaker 1: So you can find semie at O one two four

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Speaker 1: two zero six one three three and then they can

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Speaker 1: direct you to whether you need a sports scientist, strength

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Speaker 1: and conditioning coach, or medical professionals such as a video

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Speaker 1: or bio condicist.

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Speaker 2: Makela, thank you so much for your time and a

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Speaker 2: great pleasure having you on the show.

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Speaker 1: Thank you so much. I have a great day.

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Speaker 2: Further, thank you so much. That's Mikaela Frinafelde. She is

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Speaker 2: a biochineticist. She's at at the University of Pretorium and

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Speaker 2: she joins us this morning. Coming up in our health feature,

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Speaker 2: we speak to resident Gup that's a for Nilayati and

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Speaker 2: we look ahead to World Glacoma Week that's starting on Monday,

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Speaker 2: and so we're going to look at the CS theme

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Speaker 2: and also understand the risks, the causes and the treatments

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Speaker 2: of glaucoma. But first, it is twenty nine minutes before

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Speaker 2: seven o'clock. Let's check in with your latest eyewitness new

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Speaker 2: Sport with Anthernya schaederp