David Rodriguez
New member
|הלוואBig legs\muscle in women while spinning
Hi you guys
The question if in spinning women are able to gain muscle or what is called hypertrophy is one that has come up many times and as now many simple yes and no answers have come up …even with indications if you use resistance to this level…limit the times you do spinning a week etc….all these are basically very popular but not knowledge based answers. First before I explain a bit of background let's get a point clear…after a training session we have approximately 400% more blood flowing through the muscles used this is why tight jeans might not fit straight after a spinning session
. Also the reason we need to eat straight after the session…food for thought….just a bit of the background theory now…. The endocrine aspects of sports science have increased greatly in recent years, especially in the areas associated with resistance training in women and hypertrophy. There are at least three anabolic hormones which are responsible for muscle hypertrophy: testosterone (and dihydrotestosterone), pituitary growth hormone known as (GH), and insulin-like growth factor I (IGF-I). Many studies on hypertrophy showed that women were able to exhibit considerable improvements in "strength" with only minimal degrees of muscle "hypertrophy"…... These researchers pointed out that the likelihood of major muscle hypertrophy from resistance training was small in comparison to males, as women have blood levels of the "anabolic hormone testosterone" The level of testosterone in the body is different between the sexes. In males, about 50 per cent of the testosterone is bound to receptors in muscle think about it , while only about 5 to 10 percent is cleared in this manner in women as written above. Also, steroidal hormones such as androgens, adrenal hormones, and "ovarian" hormones circulate in the blood bound to specific carrier proteins, with only a tiny fraction in the "free" form which is available to muscle tissues. So a woman has to work really hard and have extreme genetic pre-disposition to get muscle growth…I doubt in spinning classes which vary in resistance levels and are endurance mostly any serious results can be attained. Following resistance exercise, the male's testosterone level rises considerably, while in women the values change little, if at all….although women do show a greater response of the weaker adrenal androgen, androstenedione but has little effect on muscle growth. Researchers have suggested that the female hormone estradiol facilitates the release of growth hormone. This growth hormone (estradiol) can influence the growth of muscle in women." RR Kraemer", et al. studied the changes in hormonal response which occurred during both the follicular (early phase for those who don’t understand) and luteal phases (later phase ) of the cycle in the same group of subjects. These women were subjected to a moderate exercise regimen of three sets of 10 repetitions of four different exercises with a 2- minute rest interval. There was a significantly higher GH response during the luteal phase, as well as much higher estradiol levels. So maybe the growth hormone IGF-I complex plays a significant role in the development of muscle hypertrophy and strength in women. So, strength programs for women should focus on maximizing growth hormone production not on a bicycle of course!!!
. Such considerations might be especially valuable during the basic "hypertrophy" mesocycle of a strength development program. Which means there would have to be a serious training resistance training timed with knowledge to produce results…does spinning bring out this kind of work ….NO
….it is mostly endurance 4000-5000 rpms per hour do not give the proper protocol for hypertrophy, although in beginner's there is a noticed change in muscle leg tone which is good and natural. So in general in what is known today muscle hypertrophy in spinning lessons is very improbable although as I mentioned before muscle tone does occur and some minimal growth at the beginning….but as the fat mass goes down goes un-noticed…. So ladies do not worry keep on spinning and forget all the talk of I grow etc…maybe its fat and not muscle that grows ahhhhhh?????? Take care David Rodriguez Mazal tov to Assaf Anerobi for the management of the spinning forum good luck sorry about the delay have been very busy and wanted to give a more serious answer ….