- 17th May
- 5th May
- 17th April
- 7th March
- 27th February
- 26th February
- 20th February
Someone call 911. I’m about to murder the gym.
- 16th February
- 15th February
No matter what your fitness goal is I highly suggest you read this article. It goes into excellent detail about why building muscle is important and how to go about doing it. Believe me building muscle is not just for bodybuilders!
Topics in the article include - Why Focus on Muscle? , Why Strength-Training is so effective at burning calories, Muscle Protects your body and mind, Strength training has the hormonal advantage, Foods for building muscle, and so much more.
- 5th February
-from “Lean Bodies” Facebook page:
Here’s the thing about ‘bulking’ (really hate this word by the way) - it’s SLOW. Muscle gain is SLOW, incredibly slow. Aggravatingly so in fact.
When you see people or even fitness marketers making these outlandish claims for getting big fast, alarm bells should be going off. Unless you’re on steroids, detrained and thus putting muscle back on that you already had, etc., it’s not going to be fast.
To put that into context, the following are some generally accepted rates of muscle gain for both males and females (of course there are outliers):
Year 1 - 20-25lbs
Year 2 - 10-12lbs
Year 3 - 5-6lbs
Year 1 - 10-12lbs
Year 2 - 5-6 lbs
Year 3 - 2.5-3lbs
You can see two things from the above quite clearly:
1. Males obviously have the potential to gain at a quicker and more substantial rate, all else being equal. (women averaging out to half the gains of males)
2. Muscle growth is a very slow process.
Now 10-12 lbs in a female is going to result in a very significantly improved physique, no question about it. Heck 10-12 lbs of muscle will really transform a male as well.
But take a look at that - 10-12lbs of muscle sounds awesome doesn’t it? But look what it averages out to - about one pound per month. Doesn’t seem very significant anymore does it? But the reality is, it is.
So if a pound of muscle a month in a female is pretty much really awesome (year 1 gains) and you’re gaining 2+ lbs/per month? You are GETTING FAT! Really fat! Heck, 6 lbs of muscle a year, REAL muscle, is good. I’d take it! Talk to any seasoned trainer, they’ll tell you the same thing.
If you’re up 15-25 lbs, you gained way too much fat. Disagree? Then you should be MUCH, MUCH heavier the next time you diet down, not just a little bit heavier.
If you diet down to pretty much the same weight and conditioning? Well, that bulk was a colossal fail! I remember years ago hearing someone brag that they put on 25 lbs on their bulk and then successfully lost it all. Um what? What’s so brag worthy about that? Isn’t the point of a bulk to wind up heavier than the last time you dieted down but just as lean?
Slow and steady. Recognize it’s slow and adjust your expectations for development. It takes TIME!
& it’s well worth the process, loves.