why does it take so long to build muscle
There are many factors involved in muscle growth, so many in fact that it makes it impossible for anyone to give you an accurate number on how long it will take you to build muscle. Everyone has unique circumstances that will determine their rate of muscle growth в age, genetics (body type), diet, meal timing, lifestyle, training routine, rest and recovery schedule, motivation and consistency. However, I do think it s important to know some realistic truths about the rate at which muscle growth can be achieved, and what kind of limits there are. I don t want people getting ripped off by the dishonest claims made by certain supplement companies or muscle building programs. There are a lot of over hyped products and scams out there that will have you believe you can put on 20 pounds of muscle in a monthв all you need to do is buy their product, and hey presto, you re a muscle building god! If only it were true. By understanding the truth about muscle growth rates and limits you can set yourself some realistic goals, and avoid buying into scams. This is especially true when you re a beginner, because most beginners (myself included at one time) expect to gain a lot more muscle and a lot faster than is actually possible. You must avoid measuring yourself against professional bodybuilders. If you want to look like Phil Heath, you re setting yourself up for serious disappointment and may end up just quitting. You must realise that most people will never be able to create a huge muscular physique like bodybuilders at the top of their game. For most average drug free aspiring bodybuilders, the muscular size of the pros will never be achievable.
Both Jay Cutler and Ronnie Coleman, two of the biggest and best bodybuilders in the world would get asked do you workout? BEFORE they ever started weightlifting. These guys are so genetically gifted and muscular to start with that people thought they lifted weights. Add to these amazing genetics, large amounts of steroids, growth hormones and elite level training you will understand why there is a limit to the kind of muscle mass YOU can achieve. Sure, draw motivation from the pros, watch them train and perform, but get your feet firmly back on planet earth when it comes to setting your own personal muscle gain goals. I m not saying you can t build an impressive muscular body in a reasonable time frame, you can. But only a very small minority will experience rapid muscle growth and be able to reach pro bodybuilder levels. Really Build Muscle? Now, here s a realistic expectation of how fast an average natural male can put on muscle. Assuming diet, training and rest are optimal and consistent, you could gain between
1 в 2 pounds of lean muscle per month. Are you shockedв disappointed? Sorry, but that s the reality you re working with here. If it were really that easyв if there was some magic supplement or program that could add muscle faster, skinny guys in the gym would be a rare sight. This is just a rough idea, taking into account some of the essential growth factors I talk about earlier. Some people may put on a little less, and some a little more, but don t expect huge mass gains in a few weeks. Usually beginners will gain the most muscle in their first year, then the rate of growth will be slightly less with eachВ subsequent year.
I really don t think 1 -2 pounds of muscle each months is actually that bad. I mean, in just 6 months you could add around 10 pounds of noticeable muscle to your frame, and get dramatically stronger. Sounds good to me! Set small goals for yourself, like how much you want to gain in the next 6 months or a year. Don t get me wrong, you ll need to work your ass off to make these kinds of gains. You ll need a good training program, diet plan, rest and patience to see it through and hit your goals. Most people don t stick to things long enough or put in the hard work required for building muscle. Don t be like everyone else, be one of the few people who actually set a goal and do whatever it takes to see it through and achieve their dream! ALL-IN Inspiration. PAPER TOWEL THEORY!!! A guy by the name of Bob White gets credit for this AWESOME theory. HereБs a little inspiration for those of you who are worried about not seeing any changes in your body so far. ItБs what I call the БPaper Towel TheoryБ. LetБs assume you go out and buy two rolls of paper towels, each with only 84 paper towels on it (one for each day of the challenge). You put one aside, and keep it for future reference (your БbeforeБ picture). The other one represents you (IБll call your paper towel you БEdБ). The core represents the lean Ed. The towels represent the fat that is covering the lean Ed. For sake of argument, letБs say that Ed wants to lose 21 pounds of fat, so (84/21) each sheet represents a quarter-pound of fat lost. LetБs also assume that Ed loses his fat equally during each day of the challenge. Each day during the first week, you tear a sheet off of Ed, representing the fat he has lost for the day.
Next, you put Ed next to the full roll (БBig AlБ) for comparison. No noticeable difference!!! Even at the end of the week! This canБt be working for me! But, being a good Ed, you continue to follow Body-for-LIFE. At the end of weeks two and three, you continue to compare Ed to Big Al, and still notice very little difference. That stinkinБ Bill Phillips MUST be a liar! But Ed is determined! He works hard! Hitting his 10БsБeating his 6 daily meals. Three more weeks go by, the sheets peeling off day after day, before Ed gets up the courage to stand next to Big Al again. Holy Myoplex! Ed is skinny! OK, not skinny, but less huge!!! By the end of the 12-week Body-for-LIFE program, Ed is down to his lean dream, or somewhere near it. Ed is happy. We are happy. Big Al Б well heБs not so happy. The lesson to be learned is that fat, like paper towels, comes off in sheets. When you are heavy, you are big around. And when you are big around, that fat is spread over a MUCH larger area Б just like that outside towel sheet. The closer you get to the lean you, the more each lost pound of fat shows, because it is spread over a smaller area. While the outside sheet may only cover 1 layer of the roll, the inside sheet may go around 4 times. That last sheet looks like it gives you 4 times the results of the first sheet, but in reality, the results are the same Б your perception is just different! And youБll never see the inside, if you arenБt patient while the outside is coming off! - Bob White Saturday, April 21, 2007, 10:28 AM
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