Myostatin inhibition may result in increased muscle mass. Myostatin can only be inhibited through medical interventions such as gene therapy and myostatin inhibitor drugs. Exercise, on the other hand, can reduce myostatin production. High-intensity resistance training, such as lifting weights or performing push-ups, can be beneficial. Moderate aerobic exercise, such as riding a bike or taking a brisk walk, will help you lower your myostatin levels.
Method 1 Using Medical Intervention to Block Myostatin
1. Consult your doctor. If you have muscle loss and want to try blocking myostatin as a treatment, talk to your doctor about your options. Treatment options are available, but some are still in clinical trials.
2. Take advantage of gene therapy. Gene therapy is the process of inserting specific genes into your cells in order to alter your genetic makeup. In most cases, gene therapy is administered via injection. Your doctor will explain the injection and how you can prepare before receiving the follistatin-boosting gene therapy.
The procedure is still in its early stages and may not be suitable for you. Consult your doctor to see if you are a candidate for myostatin-blocking gene therapy.
3. Make use of a myostatin inhibitor. Myostatin inhibitors are medications that inhibit myostatin. Consult your doctor about obtaining a myostatin inhibitor. Myostatin inhibitors are still experimental and not widely available, but your doctor may be able to enrol you in a drug trial for a myostatin blocker.
In this case, you may or may not be given a myostatin-blocking drug, because the nature of experimental trials frequently results in some participants receiving placebo drugs while others receive the genuine drug.
Method 2 Exercising to Reduce Myostatin
1. Engage in high-intensity resistance training (HIRT). HIRT is a type of resistance training that pushes you physically to your limits. It entails performing a variety of exercises in rapid succession with no breaks.
To do HIRT, combine several exercises into a “super-set.” A super-set is a series of exercises performed as quickly as possible over a set period of time.
For example, you could do a cycle of 10 bicep curls, 10 push-ups, and 10 sit-ups for eight minutes straight, but with one to one and a half minute breaks in between sets. After finishing your last set of ten sit-ups, you would begin again with ten bicep curls.
2. Select an appropriate weight range. When performing resistance training, it is critical to lift enough weight to feel strained, but not so much that you injure yourself or compromise your form. Begin lifting with the lightest weight possible to determine the appropriate amount of weight for you. 8-12 repetitions of the given exercise If you are not exhausted by the end of the set, increase the weight in five-pound increments and try again.
When you feel winded after 8-12 repetitions of the exercise in question, you’ve found the right amount of weight for you.
3. Perform push-ups. Place your hands in front of you on the floor. Balance on your toes by extending your legs behind you. Arrange your feet so that they are perpendicular to the floor. Maintain a stiff, straight line with your back and legs. Reduce your body weight so that your elbows are at 90-degree angles and your chest is barely touching the floor. Return to the starting position by pushing back up off the floor.
4. Make use of the bench press. Lie flat on the bench and take both hands on the bar. The width of your hands should be slightly wider than the width of your shoulders. Slowly lower the bar to your chest. As you lower it, keep your glutes and abs tight and your back arched. Push the bar back up to the starting position when it touches your chest.
5. Perform an overhead press. Place the barbell on a squat rack or in a cage. Place your hands on the bar with your palms facing forward, just in front of your head. Remove the bar from the rack and lower it to your shoulders. Raise the bar above your head while keeping both arms at the same height.
Set your hands apart at a distance that is slightly wider than the width of your shoulders.
Each hand should be positioned equidistant from the opposite end of the bar. In other words, your left hand should be the same distance from the bar’s left end as your right hand is from the bar’s right end.
After you’ve extended the bar above you as far as it will go, slowly bring it back down to the starting position.
6. Perform a deadlift. Place your feet hip-width apart. Grip the barbell in front of you on the floor, palms facing backwards toward you. Push up with your legs and thrust your hips forward while keeping your back straight and your chest forward. Return to the starting position by carefully lowering the bar to the ground.
Throughout the deadlift, keep your arms straight and your hands gripping the bar tightly.
Avoid bending your back during the deadlift.
7. Execute a cross-body curl. With your palms facing out, hold a dumbbell in each hand. Pull the dumbbell toward your opposite shoulder while keeping your elbows tight to your sides. Pull a dumbbell up toward your left shoulder, for example, if you’re holding it in your right hand. When you touch the dumbbell to your shoulder, pause for one second before slowly lowering it back to the starting position.
8. Try some aerobic activity. A variety of aerobic exercises may also help you lower your myostatin levels. You could, for example, ride a bike, go for a walk or run, or use an elliptical machine. Resistance exercises should be done at a high intensity, while aerobic exercises should be done at a moderate intensity.
Exercising at a moderate intensity will give you a feeling similar to brisk walking and should make you feel like you’re working at about 50% of your maximum physical output.
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