It’s largely (if not entirely) some combination of lies, deception, nonsense, false claims and blatant bullshit put out there to create an illusion of unrealistic muscle building results. You’ve probably also seen the click-bait headlines (“How To Build 20lbs Of Muscle In Just 6 Weeks!”) and the unbelievable transformations of supposedly “natural” people (bodybuilders, celebrities, athletes, fitness gurus on social media, etc.) that clearly prove it can happen faster than this.īut here’s the thing about all that. So, tell me… do you consider this to be fast? Maybe 10-15lbs of muscle gained in a year for a man… maybe half that for a woman? I didn’t think so.īut this is the reality of it, and you may be surprised to hear that.Īfter all, you’ve probably seen the countless workouts, diets, supplements, programs, products and people claiming that super fast muscle growth is possible. Additional details here: How Much Muscle Can You Gain? The average person can expect to end up somewhere in the middle. You can expect to end up in the lower half of these ranges if you are an intermediate or advanced trainee, older, and/or have poor genetics. More specifically, you can expect to end up in the upper half of these ranges ONLY if you are a beginner, younger, and/or have amazing genetics. Women: 0.25 – 1.25lbs of muscle gained per month.Men: 0.5 – 2.5lbs of muscle gained per month.Here’s why… How Fast Can Men And Women Actually Build Muscle?īased on my own experience and that of a handful of well-respected people in this field, here’s what you can expect the realistic rates of muscle growth to be: #SWITCHUP WORKOUT TO BUILD MUSCLE HOW TO#However, even when you’re doing everything just right and you’ve optimized every single major and minor factor to work as quickly and effectively as possible (which I’m going to show you how to do), the simple fact is that you’re still not going to build muscle “fast.” Sure, using a more effective workout routine or diet plan will work better/faster than a less effective one. I know we all want to do it fast – myself included – but the reality is that it just doesn’t happen at a rate that any sane person would consider “fast.” Muscle growth is an extremely slow process. I don’t really enjoy telling people things that are going to make them unhappy… but um… here’s something that’s going to make you unhappy. Step #2: Realize That You Can’t Actually Build Muscle “Fast” Yeah, there’s a lot of other important stuff involved in the process (and we’re going to cover all of it here), but in the most simplistic sense, these are the only two things you truly need in order to build muscle. These “supplies” will primarily come in the form of sufficient calories and protein. Once that signal is present, you’ll then need a diet that provides your body with all of the supplies it needs to actually build new muscle tissue. Research has shown that a well designed program will generate this “signal” via a combination of progressive tension overload (as in, getting stronger over time), metabolic stress (as in, fatiguing the muscle and getting “the pump”), and muscular damage (as in, actual damage to the muscle tissue itself). The first thing you need is a weight training program that signals the muscle building process to begin. Let the fun begin… Step #1: Understand What Builds Muscleīelieve it or not, there are only two major requirements that need to be in place in order for muscle mass to be built… In this FREE, step-by-step guide, I’m going to lay out everything you need to know and every evidence-based workout and diet guideline you need to follow to get the best results possible. Do you want to know how to build muscle? Do you want to know how to do it… fast? If so, you’ve come to the right place.
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