- Answers to questions: more important than you think
- How much muscle can you actually gain?
- How much time can you really pump up?
- 6 factors that affect muscle growth, and their ratio
A set of muscle mass is the dream of newcomers to the gym. To quickly increase the desired volume, become stronger, more prominent and look better - a worthy goal. But the exact time of its achievement is difficult to say. Human organisms obey many genetic and physiological laws. We all lead a different lifestyle, and we have features of the diet, assimilation of food, training regimen and rest. But people keep asking how long it takes to actually pump up, how much can be gained, and where is the limit of muscle growth. Let's try to figure this out.
- 1 Answers to questions: more important than you think
- 2 How much muscle you can actually gain
- 3 How much time can actually be pumped up "> 4 6 factors affecting muscle growth, and their ratio
- 4.1 Anabolic 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 the science-based answers to questions about the speed of pumping muscles, you can get rid of illusions and make fewer mistakes in the process of working on yourself. Excessive expectations in the hall are the cause of injuries, disappointment, and a premature transition to the use of anabolic steroids. We read articles that tell how one or another actor gained 12 kg of dry muscle in 3 months, and we think that at lower speeds it’s not worthwhile to hope for adequate results in the hall.
Well, if the beginner just continues to learn the technique of basic exercises and lament that he, unfortunately, is not Wolverine. But what if he starts to buy useless supplements for muscle growth, acquire diets from "instagram gurus", and eat everything from a gainer to grandmother’s cottage cheese with jam. What will he get in the end ">
How much muscle can you actually gain?
A set of muscle mass is not a priority subject study of medical scientists. Today, there are only a few scientifically sound positions on this topic. A rather well-known experiment by Arthur Jones showed that a healthy man without the use of anabolic steroids and provided adequate nutrition, recovery and hard training in failure can gain no more than 8 kg of muscle per 12-week training cycle. It was about initially strong and athletic people who were not overweight.
Biologists say that for life you can type:
- Approximately 22 kg if you are a man;
- About 12 kg if a woman.
Why do professional bodybuilders refute this ">
Of course, there are exceptions to the rules. The average values are true for the so-called average genetic giftedness. There are people who can type more and faster, and those who can type less. Usually insignificant indicators of a set are compensated by the fact that a person practically does not add in the fat layer. Therefore, ectomorphs can be dry and embossed with fewer muscles, and endomorphs can spend considerable energy on reducing body fat, but still look “damp”.
How much time can you really pump up?
So, we found out the maximum indicators of muscle mass gain. At what speed can you gain muscle in reality ">
6 factors that affect muscle growth, and their ratio
The above works well in theory. In practice, muscle growth factors and their ratio can significantly change under the influence of various conditions. They include
Cultural silence about the fact that anabolic steroids accelerate protein synthesis several times allows online trainers around the world to sell 12-week programs for crazy muscle growth, and sports-food companies to regularly offer different proteins, amino acid complexes, and gainers to people who are norm ”would not buy something like that. Anabolics are prohibited in most countries of the world, but not for personal use, but for distribution. They have side effects, but they will never leave the world of bodybuilding and fitness, since only steroids help to really pump up quickly. If you see how someone literally in 3 months completely changed their physique, it is very likely that he was taking steroids.
Beginners can really build muscle and burn fat at the same time. In this case, the mass gain will be really fast, in the first year, many gain up to 5-10 kg, and then progress slows down. The more experience, the slower the progress. But if, for example, a person leaves the hall for some life circumstances, having come again, he will return the results faster. It is believed that with each mass-drying cycle, progress slows down only in growth, and it will be easier to dry, because experienced athletes look better than beginners.
This phenomenon has more to do with people who previously used anabolic steroids, and then suddenly decided to become natural athletes than with “pure” athletes. First, a couple of years is allotted to classical training with pharmacological support, mass is gaining, a large training volume is being done. And then the athlete intentionally goes for a certain “pullback” in mass, stopping the use of anabolics.
If he does not abandon the training, but only reduces the training volume, his muscles will remain “in place”. If he leaves the hall, then muscle mass will decrease. After this happens, several years may pass, but the established neuromuscular connections will not go anywhere. Then, when the athlete returns to the gym, part of the mass "will be typed back" pretty quickly.
Natural athletes also have muscle memory. The higher the athlete's level, the more experience and technical skill, the better the muscles return after a break.
Someone was not lucky with her, and he can’t even get a couple of kilos, provided that he eats and trains as a professional athlete. But there are mesomorphs that look like people who use steroids, while they themselves are only engaged 3 times a week, and regularly eat regular food. Unfortunately, a genetic predisposition to certain sports is not fiction, but reality. Hormonal balance, bone structure of the body, the amount of muscle fibers, the tendency to gain fat and the metabolic rate, as well as the number of digestive enzymes, the characteristics of the central nervous system and reaction rate - all this matters when it comes to muscle pumping speed.
The hormonal explosion characteristic of youth must be used to its full potential. Testosterone levels in adulthood can fall, and therefore the speed of muscle gain will be slower. Young athletes not only have a higher level of anabolic hormones, but also work out the central nervous system loads better. Therefore, those who played sports until the age of 20 are easier to gain muscle in the future. Neuromuscular connections are developed, and a person can only slightly adjust the training volumes and loads. It is believed that natural bodybuilding can be effectively practiced from the age of 15.
Training program and nutrition
It is impossible to gain muscle if there are not enough training stimuli for their growth, and high-quality nutrition to restore the body and protein synthesis. There are many factors that matter, but usually the point of the program is that it should suit a specific person according to his lifestyle, physical characteristics and training level. Many beginners use ready-made training plans from bodybuilding magazines, and do not succeed. They go to the gym 5-6 times a week, firmly believe in the need to do cardio on a mass, and perform some special exercises, and everything is quite simple. A huge training volume only increases calorie consumption, and does not allow the central nervous system to "digest" the load. As a result, the level of hormones decreases, catabolic processes increase, ordinary food is not enough to recover, and instead of mass, a person receives fatigue, injuries and rather small muscles. The main rule of training a natural athlete is less volume, more working weight, and more multi-joint movements. In addition, doing power more than 3 times a week does not make much sense. In nutrition, a proportion of about 1.5 g of protein per kilogram of body weight, and 5-6 g of carbohydrates should be kept. Moreover, the latter should not only be simple and scooped from sugar and fruit. Macaroni, potatoes, rice and buckwheat - this is the basis of the diet of a natural athlete "by weight". It is important to eat enough fat for the normal functioning of the hormonal system. But they should not be more than 1, 5 g per kilogram of body weight so that a person does not experience digestive problems.
Are there "most working" universal programs for the mass "> Conclusion
So, how much can you get exactly, and for how long ">