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R., Wang, L., & Murphy, E
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Resistance training works by: Activating mTOR pathways: Mechanical tension from lifting triggers molecular pathways that promote muscle protein synthesis, counteracting the catabolic environment of caloric restriction Increasing insulin sensitivity: Muscle contractions enhance glucose uptake independent of insulin, improving metabolic health markers Stimulating anabolic hormones: Resistance exercise acutely increases growth hormone and testosterone, both protective against muscle loss Maintaining neuromuscular efficiency: Regular lifting preserves the brain-muscle connection, preventing the rapid strength losses seen with detraining The dose-response relationship is clear: 2 sessions weekly provides significant benefit, 3 sessions provide optimal results for most people, and 4+ sessions offer marginal additional gains for advanced trainees
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