A set of muscle mass is the dream of beginners hall. Quickly build up the needed volume to become stronger, more textured and better look is a worthy goal. But the exact time to achieve it is hard to say. Humans are subject to many genetic and physiological laws. We all lead different lifestyles and have of nutrition, the digestion of food, training and rest. But people continue to ask how long it takes to actually gain muscle mass how much you can gain, and where the limit muscle growth. Let’s try to understand this question.
- 1 Answers to questions: more important than you think
- 2 How much you can gain muscle mass really
- 3 how much time you can gain muscle mass really is?
- 4 6 factors influencing muscle growth, and their relationship
- 4.1 Anabolicescoe steroids
- 4.2 Training experience
- 4.3 Muscle memory
- 4.4 Genetics
- 4.5 Age
- 4.6 Training program and nutrition
- 5 Conclusion
Answers to questions: more important than you think
If you know evidence-based answers to questions about the speed of pumping of muscles, you can get rid of illusions and make fewer mistakes in the process of work. High expectations in the hall – the cause of injury, frustration and a premature transition to the use of anabolic steroids. We read articles which tell how this or that actor got 12 kg of dry muscle in 3 months, and I think that at lower speeds there is no way to adequate results in the gym.
Well, if the rookie just continues to teach the technique of basic exercises and lamenting that he is, unfortunately, not Wolverine. What if he starts buying useless supplements for muscle growth, buy diet from “integralnih gurus” and eat everything from gainer to my grandmother’s cheese with jam. He’ll get in the end? Upset stomach at best. Excess fat, and problems with liver and kidneys, in the worst. Useless additives pumped a lot of money, a person begins to think that the gym is for the rich, and, in the end, again lies on your favorite sofa. Health is not improving, and self-esteem collapses.
The girls all even more difficult. They dream to have a round butt, toned thighs, and beautifully drawn, the line of the back and shoulders, but do not want to look as professional bodybuilding athletes, for the most part. Many actually believe that huge muscles “male type” is not built up from a combination of heavy training, anabolic steroids, a certain food, but simply from the fact of performing sit-UPS, pull the stem, and bench presses. Because the fitness industry every day offers a new program “lifting muscles”. In the end, a watch that could be held in the hall effectively, wasted on a crap which, at best, strengthens the cardiovascular system, and at worst simply stimulates the appetite, without giving stimulus to muscle growth.
Knowledge of speed of muscle growth eliminates the loss of time and money, and simplifies the task for psyche.
How much you can gain muscle mass really
A set of muscle mass is not a priority subject of research of medical scientists. Today there are only a few scientifically based position on the subject. A rather famous experiment by Arthur Jones showed that a healthy man without the use of anabolic steroids, and with adequate nutrition, recovery and heavy training to failure may not gain more than 8 kg of muscle over a training cycle of 12 weeks. It was about initially strong and athletic people here who have excess weight.
Biologists say that over a lifetime, you can dial:
- Approximately 22 kg if you’re a man;
- About 12 kg if female.
Why professional bodybuilders deny this? The answer is simple – anabolic steroids. They accelerate the protein synthesis and enable to increase the volume and mass greater than that provided by nature for the individual. But you need to understand that the use of such substances has side effects for both men and women, and for the purposes of fitness and Wellness is not justified.
There are other data – in a week when is ranked mode, a man can add about 100 g of muscle, a woman of about 50 g. it is Sometimes said that the maximum recruitment rates for men over a 12-week training cycle, about 6 kg, for women – 2-3 kg, while mean total body mass and not just muscle.
Important: the weight gain may be more significant, as with excess food increases not only muscle mass but also body fat of a person.
Of course, there are exceptions to the rule. The average fair values for the so-called average genetic talent. There are people who are able to gain more and faster, and those who can get less. Usually a small enrolment kompensiruet the fact that people almost no adds and in the fat layer. Because ectomorphy can be dry and embossed with fewer muscles, and endomorphy to spend a considerable force on the reduction of body fat, but still look “damp”.
How much time you can gain muscle mass really is?
So, we found maximum values of a set of muscle mass. How fast can you gain muscle in reality?
- The average for men: 100 to 200 grams of muscle per week (which is around 0.5-1 kg per month);
- The average for men: from 50 to 100 grams of muscle per week (which is around 200-500 grams per month).
Does such a set in reality? Usually people gain more or less. A lot of factors – the style of food, the amount of salt in the diet, the ratio of macronutrients, the quantity and quality of carbohydrates. In addition, the weight affects the level of stress hormone surges in women, medications, and even the common cold.
Sometimes people are unable to gain a bit simply because prone to work and family stress, and stress increases the consumption of calories. Someone suffering from the shortage of sleep, and someone – because of its quality. Therefore, to calculate the weight in advance – quite a difficult job.
In power sports usually 8-12 week cycle allows the athlete to a beginner to gain 3-5 kg of weight, given the fact that it monitors the diet. But the training is significantly different from bodybuilding – a large amount of work in the basic exercises and relatively small in the secondary. It is also significant that before the competition, the enforcer can lose 2-3 kg of water weight when microtrauma of the muscles will heal, and the muscles will cease to hold weight. This effect allows you to plan weight category. And beginners of fitness to judge the real weight and its speed.
6 factors influencing muscle growth, and their relationship
The above works well in theory. In practice, the factors of muscle growth and their ratio can change considerably under the influence of various conditions. These include
Cultural silence about the fact that anabolic steroids several times accelerate protein synthesis allows online coaches all over the world to sell 12 – week program crazy muscle growth and sportpit firms regularly offer different proteins, amino acid complexes, and the gainers those people who “normally” wouldn’t buy something like that. The use of anabolic steroids is banned in most countries, but not for personal consumption but for distribution. They have side effects, but will never leave the world of bodybuilding and fitness, so as soon as the steroids do help to bulk up fast. If you see someone literally 3 months completely changed my physique, it is very likely that he took steroids.
Beginners really can simultaneously build muscle and burn fat. The weight will be really fast, in the first year a gain of up to 5-10 kg and then the progress slows down. The more experience, the slower the progress. But if, for example, a man throws a hall, for whatever life circumstances, having come again, he will return results faster. It is believed that with each cycle of “weight-cutting” progress only slowed down in growth, and it will be easier to dry because the athletes with experience look better than novices.
This phenomenon has more to do with people who had previously used anabolic steroids, and then suddenly decided to become natural athletes than to “clean” athletes. First couple of years are given on the classical training with pharmacological support, gaining weight is a great training volume. And then the athlete intends is some “rollback” in the mass, without the use of anabolics.
If he gives up the training and just reduce training volume, his muscles will remain “in their places”. If he leaves the room, the muscle weight will decrease. After this happens, it may take several years, but acquired neuromuscular connection is not going anywhere. Then when the athlete goes back to the hall, part of the mass “will be typed back” pretty quickly.
Muscle memory is there are natural athletes. The higher the level of athlete, more experience and technical skill, the better the back muscles after the break.
Someone with her with no luck, and he can’t score and a couple of kilos, provided that eats and trains like a professional athlete. But there are mesomorphy that look like people who use steroids and they are only doing 3 times a week, and regularly eat normal food. Unfortunately, genetic predisposition to certain sports is not a fiction but a reality. Hormonal balance, bone structure of the body, the number of muscle fibers, a tendency to gain fat and speed metabolic processes and the number of digestive enzymes, particularly of the Central nervous system and reaction speed is all that matters when it comes to speed muscle pump.
Hormonal explosion, typical of youth, you need to use it to the fullest. The level of testosterone in adulthood may fall, and therefore the speed of muscle will be slower. The young athletes a higher level of anabolic hormones, but also better fulfills the load of the CNS. For those who played sports for up to 20 years easier gain muscle in the future. The nerve-muscle connection improves, and a person can only slightly adjust training volumes and loads. It is believed that to effectively engage in natural bodybuilding is possible from the age of 15.
Training program and nutrition
It is impossible to gain muscle if not be sufficient training stimulus for their growth and good nutrition for recovery and protein synthesis. It is a lot of factors, but usually the meaning of the program is that it must be suitable to a specific person under its lifestyle, physical characteristics and training level. Many beginners are ready training plans from magazines on bodybuilding, and not succeed. They go to the gym 5-6 times a week, firmly believe in the need to do cardio on mass, and to perform some special exercises, but it’s pretty simple. Huge training volume only increases calorie consumption and does not allow the CNS to “digest” the load. As a result, the level of hormones falls, the catabolic processes increase, conventional food is not enough for recovery, and instead of the mass man gets fatigue, injuries and a fairly small muscle. The first rule of training a natural athlete – less volume, more weight, and more mnogosloinykh movements. Besides, force to do more 3 times a week is not much point. In the diet should keep the proportion of about 1.5 grams of protein per kilogram of body weight, and 5-6 grams of carbohydrates. The latter should not only be simple and come from sugar and fruits. Pasta, potatoes, rice and buckwheat – that’s the basis of the diet natural athlete “on the ground”. It is important to have a sufficient amount of fat for normal functioning of the hormonal system. But they should not be more than 1, 5 g per kilo of body weight, that people had no problems with digestion.
Is there a “most workers” a universal program for mass? No, it should be individualized. Someone will fit more frequent workouts with an average weight, someone really need to make one exemption approach to trigger enough stimulus for muscle growth. There are athletes that grow well solely from the power circuits, is – from mnogofotonnykh. Food is also not so simple, someone can not tolerate gluten, someone may have everything, there are individual preferences. The meaning of coaching is to analyze the individual characteristics of the athlete, and to select the program for them.
So, as you can gain you, and for how long? It all depends on the experience, desires to dedicate to your workout that is set, and common development, and opportunities regularly and eating quality. No gainer “will not interrupt” the fact that a person simply eats too little food, and not gaining the right amount of macronutrients for recovery. Period weight don’t need to plan and when there are strong stresses at work, at school or in life. Nutrition, sleep, recovery, leisure and a competent training plan will help you to gain more muscles in short time.