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| Pack on Muscle Mass Fast |
Would you like to GAIN 10lbs / 4.5kg of
LEAN MUSCLE in 4 weeks?
You would like that wouldn’t you?
However, sorry to say but
this is impossible... and UNREALISTIC! Why? See below!
Such unrealistic goals
like this is what get us down and makes people give up their training.
We are our own worst
enemy when it comes to training and specially gaining muscle. 9 out of 10 times,
we fail in the dedication and planning department as most people
train without a plan – worse, they think they have a plan but when you ask they
say “I remember my training, I don’t need to write it down”.
Even with a carefully planned
and calculated program we end up hitting some bumps along the way, let alone
without one...
WHY?
Because adaptation
takes time.
Hypertrophy has so far, been shown to be
controlled by what is known as protein turnover and my dear friend, this takes
time.
Just as the many living organisms around us in
nature require time to grow, so do our muscles. The same way you don't reap
what you sow a day or two after, you can't expect to train today be ripped
tomorrow.
- In our enzymes, protein turnover rate occurs approximately every 7-10 minutes.
- In the liver and plasma, it's every 10 days.
- Haemoglobin every 120 days
- Protein turnover rate occurs approximately every 180 days
- It also should be noted that the protein turnover rate in collagen occurs approximately every 1000 days.
Tendons and ligaments don't get strong at the same rate as muscle,
therefore, if our muscles grow too quickly and the rest doesn’t – injury to the
joints would occur (sometimes seeing with anabolic steroid abuse and other
drugs).
It is like joining one small link in the middle
of many huge links… If you pull, where do you think it is going to break?
Same reason why runners who doesn't do strength
and conditioning get injured! Aerobic fitness can be/is developed quicker
than your structural fitness/strength.
SO HOW MUCH MUSCLE CAN YOU GAIN THEN?
Simple, +/- 1lb / 453g
week if you are lucky and had an exceptional good week in the gym and you are an obsessed one with “proper”
systematic training, nutrition and recovery.
Studies have shown
that muscle responds by adapting after a period of several weeks or even months
of progressive loading
(McDough & Davies,
1984).
MY FRIEND GAINED A LOT
(not taking anything), HOW?
If someone big-up
themselves with amazing “unbelievable” results in a short space of time (more than 1lb week), this
friend of yours has done something… if not, that is much of the increased body
weight largely due to increase of body
fat stores from over feeding alongside glycogen stores of which for every
1g holds 3x the amount of water.
That said, the opposite happens when not
eating carbs in hope of losing weight quickly – therefore, weight loss is not
fat loss, is water loss as if you lose 300g of glycogen stores you are losing
300g+900ml = 1.2kg of weight - NOT FROM FAT.
The button line is,
Train Smart – Eat Right –
Recover Well
Be patient!
Set
small and realistic goals…
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Thank you for reading
Rodrigo Peres
Nutritional Consultant
Personal Trainer
Coach
Nutritional Consultant
Personal Trainer
Coach
PS: Do
you BULK up to cut down? Why do you add “fat” to then lose it? Think about it...
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