Just as the many living organisms around us in nature require time to grow, so do our muscles. In our enzymes the protein turnover rate occurs approximately every minutes.
In the liver and plasma, it's every 10 days. And in the hemoglobin it's every days. In the muscles, protein turnover rate occurs approximately every days 6 months. This lends even more support to the observation that the turnover rate limits the natural body of the non drug-using athlete, bodybuilder in building muscle quickly. Dr Colgan goes on to state that "because of the limiting rate of turnover in the muscle cells it is impossible to grow more than an ounce of new muscle each day.
In non-complicated, mathematical terms, this would equate to roughly 23 pounds in a year! Keep in mind that high-level athletes are the subjects of these studies.
Now that I've put a damper on your expectations you can step back and take a closer look at your training , nutritional practices and recuperation tactics. There's no need to beat yourself up because you've only been able to gain a pound a week for the last 6 weeks. If anything, assuming your body fat levels have been kept at bay, you're probably on the right track.
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So what should you expect? Building muscle may be harder than it was in your youth, but it can still be done. Conclusions Altering your body composition is no easy feat. Tags: Muscle. Love 7 Share Tweet Share Pin. Professional Consumer Accessories. InBody Career. InBody in Studies Scientific Partnerships. Contractor Info. Copyright InBody.
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Sure, you'll look like a hulk Many of these programs cause you to gain an enormous amount of unnecessary fat, giving the illusion that you put on muscle. The number on the scale might increase, but the likelihood that lean-muscle gains are the cause is slim. Never rely on the scale as indicator of how much muscle you put on, because it doesn't differentiate between lean muscle and fat. The only way to determine how much lean muscle you have is to get an underwater body-fat test or a Bod Pod test to break down your numbers on fat-free lean muscle mass weight versus body fat.
Any time you're on a bulking program where you goal is to put on muscle, it's inevitable that you're going to gain a little fat. Just make sure that fat gain is minimal. Once you can separate the myths from the truth about natural muscle gains, you'll be on your way. Train hard, eat healthy, be patient, and it will happen! Obi Obadike, M. View all articles by this author. However, even if your diet is perfect and you maintain a flawless workout regime, do not expect to see a significant weight difference in just a month's time.
Although certain exercises do not make it possible to build more than, at most, a couple pounds of muscle at a time, there are some that will help you build muscle faster in the long run. Workouts that involve lifting weights are suitable - and recommended - for muscle gain, whereas cardio-based exercise will result in minimal results.
Benji Tiger, a personal trainer at OrangeTheory , agreed.
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