Microscopic Muscle Growth for Huge Gains (Justin Cottle) | Ep 232

Have your muscle gains stalled? Do you struggle to build muscle as fast as others despite your best efforts in the gym? Philip ( @witsandweights ) connects with anatomy expert Justin Cottle to dive deep into the cellular world of muscle hypertrophy. You'll learn why some people build muscle faster, what happens inside your muscles as they adapt to strength training, and how understanding these processes can unlock your muscle-building potential. If you want to go beyond the surface level and truly understand how to build muscle efficiently, this is for you. Justin Cottle, a former lab director at the Institute of Human Anatomy, returns to the show to break down the science of muscle fibers, the role of protein synthesis, and how our genetics influence muscle growth. 🔔 Make sure to hit “follow” to be notified of more episodes like these! Today, you’ll learn all about: 2:02 Cellular differences between hypertrophied and untrained muscle 3:37 Breaking down muscle fibers and tissue layers 7:15 Fast-twitch vs. slow-twitch muscle fibers 10:03 The role of protein and amino acids in muscle growth 15:30 The connection between carbs and glycogen storage 20:22 The three types of muscle tissues 24:18 Eccentric vs. concentric contractions and training 28:48 Training variation and breaking through plateaus 32:44 Genetic variability in muscle fiber composition 36:43 Mechanisms beyond individual fiber growth (e.g., hyperplasia) 39:09 The importance of rest and recovery for hypertrophy 45:30 Role of muscle damage in hypertrophy 49:34 Practical strategies and training methods for lifters 52:21 Advancements in muscle growth science 55:50 Where to find Justin 56:24 Outro Episode resources: Youtube: @thedissectionroom Substack: @thedissectionroom Instagram: @realjustincottle Learn anatomy faster: kenhub.com Related episode: How Anatomy Impacts Your Gut, Muscle Mass, Hormones, and Health with Justin Cottle | Ep 177 Support the show 📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN ). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance. 👋 Ask a question or find Philip Pape on Instagram