Have you ever wondered how long it took the giants with full muscle lines in the gym to train for such muscle mass? However, can you really build stronger muscles only through weight-bearing training? How much muscle mass can our body gain in that month is reasonable? These questions must be of great concern to many people who enter the gym! Dr. Mike T. Nelson, a sports physiologist and personal trainer at CSCS, Minnesota, USA, believes that as long as there are efficient training arrangements, we can get an average muscle mass of 0.5- 1kg per month, but this does not mean that everyone can have such a muscle gain progress, because it will be different from each of us in terms of genes and body structure. Next, we'll tell you the secret about muscle gain!

How much is reasonable to train students to gain muscle for one month? In recent years, many research projects have discovered this secret! Novices often hear fitness veterans say during the honeymoon period: "We should grasp the fitness honeymoon period of novices", but why should novices have a fitness honeymoon period? Dr. Nelson said that when you haven't gone through the so-called weight training, you can see great changes in your body in the early stage. Even if you do some nonstandard actions in the novice process, you will make efficient progress. Of course, this honeymoon period will disappear in about six months. Moreover, many beginners will gain more muscle growth in the first month of training because of the so-called muscle hypertrophy cycle, which is the result of our human muscles being subjected to * * *, but with the increase of training time, when your muscles can adapt to more and more training, you must increase the intensity to * * * its growth.

An eight-week training plan study conducted by the Central University of Missouri in the United States found that experienced bodybuilders only gained 2. 18-2.33 pounds (0.98- 1.05kg) of muscle mass during retraining, which was the result of two months. At this time, it is also obvious that they don't gain muscle faster than the novice who just entered the gym. As mentioned above, with the passage of training time, the process of building muscles will become more and more challenging, because everyone has a preset "upper limit" for muscle gain. How many muscles can you accumulate? Dr. Nelson said that once your body muscles can cope with daily activities, from the perspective of human survival, we actually don't need to have too many muscles, because if the body is based on survival, it will do everything possible to ensure the efficiency of the body's operation, and adding 65,438+00 pounds (4.5kg) of muscles may reduce the efficiency of the body, but all this is based on the most basic survival.

It is often heard that fitness veterans will say, "We should grasp the honeymoon period of novices". What is the honeymoon period? The influence of genetic factors on muscle growth there is also a great degree of genetic correlation between the growth rate and the growth amount of muscle. Dr Abbie Smith-Ryan, director of the Applied Physiology Laboratory at the University of North Carolina at Chapel Hill, pointed out why some bodybuilders can gain muscle mass quickly and extremely, while most people need more time to accumulate it. In a study on the hypertrophy of powerful muscle fibers during human resistance training, it was found that when weightlifters spent 16 weeks training their quadriceps (the eternity of muscle science research), a quarter of them increased their muscle fibers by 58%, half of them increased by 28%, and the rest did not increase at all. This study is aimed at the quadriceps femoris of trainers, and they found that there are a relatively large number of specialized stem cells in the muscles.

Dr. Smith-Ryan said that although you can't control your body's innate genetic DNA, how you design your own training plan and nutrition has a great influence on whether you can maximize your genetic potential. For example, although three groups 10 are the first choice for long-term muscle building training, it is said in the journal Strength and Conditioning Research on 20 17 that as long as you are tired after training, this fatigue means that you can't make any movements correctly, and no matter how many groups you do, your muscles can grow. In addition, the National Association of Strength and Conditions (NSCA) also suggested that the intensity of training should be concentrated in one group, with 6- 12 times, and one group should rest 1 minute, so as to obtain the best muscle hypertrophy process, and slowing down in each movement to increase the time of muscle tension is also an important way to build muscle hypertrophy.

It is also an important way to establish muscle hypertrophy by slowing down during each exercise and increasing the time of muscle tension. Besides training methods, maintaining a high intake of protein is also very important for building and repairing muscles. A commentary published in the Journal of International Sports Nutrition Society 20 18 pointed out that in order to obtain the best muscle growth, men should consume 0.4 to 0.55 grams of protein per kilogram of body weight every day. So, if your weight is 180 pounds (about 80 kilograms), you can eat 33 to 45 grams of protein every meal. At present, NSCA suggests that the standard per kilogram 1.5-2g per day is slightly higher, but the basic principle is the same. As long as you can maintain the protein quality of muscle repair and growth, plus planned weight training, you can expect to see the muscle increase in the mirror within 3-4 weeks.

Reference //draxe

Editor//David