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How quickly can you build lean muscle?
If you're new to the gym or a veteran, this is for you
//A Short Thread//
If you're new to the gym or a veteran, this is for you
//A Short Thread//
Muscle is not dependent on calories
Rather, it relies upon
- protein intake
- resistance training
Rather, it relies upon
- protein intake
- resistance training
Studies of untrained vs. experienced individuals showed that after 5 months:
Beginner's muscles grew 5-6%
Experienced lifters muscles grew 3-4%
So, newbie gains are real
Beginner's muscles grew 5-6%
Experienced lifters muscles grew 3-4%
So, newbie gains are real
In terms of actual muscle mass
It is possible to gain 1-2 pounds of muscle per month
This doesn't sound like much
But if you stay consistent for just 6 months
That's 6-12 pounds of lean muscle!
It is possible to gain 1-2 pounds of muscle per month
This doesn't sound like much
But if you stay consistent for just 6 months
That's 6-12 pounds of lean muscle!
One of the most important factors to muscle growth is resistance training
Include compound movements like variations of the squat, bench press, deadlift, and overhead press
These work multiple muscle groups at once, improving exercise efficiency and stimulating muscle growth
Include compound movements like variations of the squat, bench press, deadlift, and overhead press
These work multiple muscle groups at once, improving exercise efficiency and stimulating muscle growth
In addition to compound exercises
Include isolation exercises to target specific muscle groups
Unlike compound exercises, isolation exercises target one muscle group at a time
Providing maximal stimulation and growth potential
Include isolation exercises to target specific muscle groups
Unlike compound exercises, isolation exercises target one muscle group at a time
Providing maximal stimulation and growth potential
On the other hand
Taking a day off from the gym may feel like you're losing your gains
Not true
You can take up to 2 whole weeks off and won't lose any lean mass at all
Don't be afraid to take rest days
Taking a day off from the gym may feel like you're losing your gains
Not true
You can take up to 2 whole weeks off and won't lose any lean mass at all
Don't be afraid to take rest days
Other factors that affect your muscle gains
- proper diet
- supplements
- sufficient sleep and rest
The only supplements worth looking into (aside from vitamins and general health supplements, like fish oil) are creatine 5g/day) and protein powder
- proper diet
- supplements
- sufficient sleep and rest
The only supplements worth looking into (aside from vitamins and general health supplements, like fish oil) are creatine 5g/day) and protein powder
So if you're not seeing the gains you think you should after a few months, just remember
It takes months for noticeable changes in appearance
Also, take a look at your training, diet, and rest
It takes months for noticeable changes in appearance
Also, take a look at your training, diet, and rest
Thanks for reading
If you have any questions about your fitness journey just send me a DM
RT the first tweet to spread the knowledge https://twitter.com/keithbc86/status/1502244109385441285
If you have any questions about your fitness journey just send me a DM
RT the first tweet to spread the knowledge https://twitter.com/keithbc86/status/1502244109385441285
