Mechanical overload and anabolic stimulation are important in increasing skeletal muscle mass.  Molecular exercise physiologists have identified the key regulator of muscle protein synthesis after strength training.  The technical name for this protein is the ‘mammalian target of rapamycin’ or mTOR for short.  The activity of mTOR is directly related to the intensity of the training session and over time to the increase in muscle size and strength.


The Side Lateral Raise a Pushing Exercise

To minimize the metabolic stress on each muscle group, progressing from a pushing exercise to a pulling exercise or vice-versa is extremely beneficial.  A pushing exercise is a movement whereby the weight is moved away from the center of the body during a shortening contraction of the muscles being utilized, examples are a bench press, shoulder press, side lateral raise, tricep pressdown, leg extension and a leg press. A pulling exercise is a movement bringing the load towards the center  of the body during the shortening contraction, examples are a pulldown, row, bicep curl and a leg curl.  Progressing from a pushing to a pulling exercise allows recovery and resynthesis of adenosine triphosphate (ATP) and phosphocreatine (PCr) in the antagonistic and synergistic muscles, between exercises this decreases metabolic stress and allows for better activation of mTOR.  A great way to Get Strong.


A Pulling Exercise the Barbell Row