How To Build Muscle
How To Build Muscle – As soon as you put the weight down after your first set in the gym, your muscles will start sending growth signals. And an hour or two later, when you finish the workout, the process of building new muscle protein is in full swing.
But how fast can you build muscle? And how long will it take for them to grow enough to be noticed by you and the people around you?
How To Build Muscle
Let’s get to the point. Below you can see some typical results regarding muscle growth in training studies lasting 2-3 months.
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Fat-free mass is, as it sounds, anything in your body that is not fat. That means muscles, bones, organs, water, glycogen, the contents of the stomach and intestines, etc. It is easier to measure lean body mass than just lean muscle mass, which is why it is often used in training studies.
In lean mass as a result of training, then the majority of this lean mass gain is likely to be muscle, followed by glycogen.
If you train effectively from the start and eat and sleep well, then you can expect your muscles to grow fastest at the beginning of your training and then slow and slow as your muscles adapt to training.
A good example of this is the study of the Japanese language. Seven young people who have not previously trained bench press three times a week for 24 weeks, doing 3 sets x 10 repetitions with failure in each session.7 The diagram below shows the thickness of the chest muscles and triceps increased during only five months of training.
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These seven young men increased the thickness of their pectoral muscles by an average of 43% in less than half a year of training and the thickness of their triceps by 17%. The triceps may grow less than the pectoral muscles because the bench press is not enough to fully develop the triceps.
However, looking at the table, it is possible to see that the rate of muscle growth decreases as the months pass.
It may take more than ten years of hard training to reach this point, but you should know that your muscles will not grow indefinitely.
One example comes from a study of highly competitive (and drug-using) elite bodybuilders who failed to build significant muscle mass during 24 weeks of training.8.
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Therefore, at some point your training will turn to focus on fine tuning your body or maintaining the muscles (probably pretty big at this point) that you have gained.
However, most of us still have many years of good muscle growth ahead of us, and it’s worth considering how you might maximize muscle growth now.
Even if you and someone else follow the same training program, you can achieve completely different results because there are many factors at play.
One factor you cannot control yourself is your genetics. One study found that those who responded best to resistance training (so-called “high responders”) were tall.
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More muscle mass than those who responded least (“low responders”) did during the 12 weeks of training.9
The only thing you can do is do the best with what you have and pay attention to the factors you have
Influences such as good training, food and sleep, and then hope to get good results from your efforts.
An encouraging fact about this is that different people seem to respond to different types of training.10 If you feel that your current training is not getting the results you want, despite your best efforts with diet and sleep, then It may be worth trying a different training strategy. Maybe a change in training volume, training frequency or load and reps can lead to new growth?
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There is a lot of evidence that we build muscle at different rates. Another such evidence is the results of a large-scale study with a total of 585 participants. Participants were previously trained and trained their biceps twice per week for 12 weeks.11
The average increase in biceps muscle area is 15-20% for both men and women, but the difference is that some participants decrease the muscle area by 5%, while others increase by an insane 55%.
In general, you will see the fastest muscle growth in young, previously untrained individuals who begin following an ambitious and well-planned total body workout while eating a moderate calorie surplus and meeting their protein needs.
Two examples of very rapid muscle growth were found in a study in which 56 young, previously untrained men were trained five times a week in leg/pull/leg rotation for 12 weeks. Immediately after each exercise, participants drank 18 grams of protein from skim milk (0.1% fat) or soy protein shake. An hour later they drank another of the same kind. After 12 weeks of this regimen, participants increased their lean mass by 3-4 kg. However, the results of two participants differed from others: they gained 7.5 kg and 7.0 kg of fat-free mass. Really amazing results after only twelve weeks of training!
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After 12 weeks of training, 5 times a week, with a push/pull/split leg rotation, almost all participants increased their mass. The two boys who grew the most gained 7.0 and 7.5 kilograms.
An interesting result for those of you who still doubt that you can’t build muscle and lose fat at the same time, is that when the participants gained 3-4 kg, they still lost fat. In fact, the skimmed milk group not only increased their lean mass the most (average 4kg), but also lost the most fat: almost 1kg on average.
In another study lasting 10 weeks, 19 untrained young men trained four times a week: two upper/lower exercises. Each day they eat two shakes of carbohydrates 20 g (dextrose) or 20 g of protein, for a total of 40 g of starch or protein. They drank this medicine on rest days and training days, and on training days they Shake one before training and one after training.13
After 10 weeks, the group that received 40 g of extra protein per day gained an average of 5.6 kg of lean body mass and simultaneously lost 1.1 kg of fat.
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So what happens if you don’t win as fast as the participants in the example above? Of course, genetics can be a factor. But it’s very rewarding and satisfying to focus on things you can control. Are you training really hard? Are you eating and sleeping well to support good training results, or can you improve those parts? If you want your results to go above and beyond, so must your actions.
A pound here and a percentage there – how long will it take before you notice the gains from your training?
Your muscles are covered by a layer of fat. How much body fat you have will affect how long it takes for your muscles to become visible. Typically, muscle growth can be seen after one or two months of good training in people of normal weight who start lifting weights.
As mentioned earlier, it is not unusual for beginners to increase their mass by 2-3 kg in the first few months of training. People who are used to training can add 1-2 kg in the same period of time with a good training program and other situations.
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You will achieve the greatest success at the beginning of your training career, but also if you change from the outdated training program that you have agreed into a new, regularly motivated. However, it will be difficult to maintain a high growth rate in the long term, such as one year.
Due to the reduction of this negative benefit, it is estimated that during the period of good training, you can create approximately twice the lean mass indicated in the paragraph above: 4-6kg per year for beginners and 2-4kg for more. Experienced lifter.
When you start a new training cycle and your training motivation is high, you can see a lot of progress in the first month. But after a while, it is very normal for your training to become routine and you do not challenge yourself during your training, for example by trying to increase your training weight.
In training studies, participants are often supervised by researchers or hired trainers while they exercise. These supervisors stand by the participants, cheering and encouraging them to do their best in each group. When the participants have completed the identification
How To Build Muscle
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