When Should I see Results? Part 1 of 2

Part 1: Looking for gains in muscle size?

If you are exercising for the goal of muscle “growth” or “size”, you need to understand the variables associated with that goal in mind. You are ultimately looking for  increased diameter of the muscle fibers known as “Hypertrophy”, therefore  your resistance variables are as follows: A) High Volume = 4-6 Sets, 8-12 Reps.  B) Minimal to Moderate rest periods = 1-3 Minutes. C) Moderate Load = 65-85% of 1RM (1RM= the weight you can execute only 1 time). Or put simply, long periods of  “time under tension”.  A classic workout  example of Hypertrophy would be 4-6 Sets of 10-12 repetitions, with 90 second rest intervals between sets, using a load of 70-80% 1RM.  Now on to the results. You must be very patient when training for Hypertrophy. The majority of research done on Hypertrophy tells us that significant gains will take a minimum of 4-8 weeks. In my personal experience I wait  a solid 6-9 weeks before I worry. That is of course after establishing a proper nutritional regime to support growth. In summary:

A) Follow a very specific exercise routine with the main goal of hypertrophy.

B) Establish the proper nutritional regime to support growth (adequate protein/cal.)

C) Dedicate a minimum 4-6 weeks to the above before looking for significant results.

Just to be clear, by significant results I am referring to yourself and or others noticing a general increase or improvement in overall physique.

The below images are of the all too popular fitness models. I have attached them to make one point very clear as far muscle growth and or definition results go. The majority of these men and women have dedicated many years and countless hours into achieving these figures. This does not happen overnight. Keep that in mind. “You cannot become superman in one day, but you can pursue him”. 🙂

shawna-lean-muscle-buildingfemale_bodybuilders_65

References:

Moritani T , Diveres HA. Neural Factors VS hypertrophy in the time course of muscle strength gain. AM J Phys Med 1979:58(3): 115-129

Staron RS, KarapondoDL , Kraemer WJ, t al. Skelatal Muscle adaptations during early phase of  heavy resistance training in men and women. J Appl Physiol 1994:76: 1247-1255

Chelsey A Macdougal JD, Tarno polskyMA, Atkinsin SA, Smith K, Changes in human Muscke Protein Synthesis after resistance exercise. J Appl Physiol 1992:73:1383-1388

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