If you think you gained muscle... Read this.

JDMPWR

^^^Samies

End6ame

Based upon the number of “you probably gained muscle” posts I have seen this week so far, I felt this needed a bump.

RMinVA

Based upon the number of “you probably gained muscle” posts I have seen this week so far, I felt this needed a bump.

LOL!! I quit reading the threads for that reason. So much misinformation out there.......

djorifici

amen.

LisaMarieee

Thanks for the info. I also dislike when people say the gained weight because they "gained muscles". If it were that easy, we'd all look like Mr. Olympia in a few months!

Couldn't have said it better than this.

MiNiMoNkI

Is there anyone out there who can explain all this in laymans terms? its look very interesting and some of it i can grasp, but it does confuse me! i think i lost brain power alnog with weight! thank you

End6ame

Is there anyone out there who can explain all this in laymans terms? its look very interesting and some of it i can grasp, but it does confuse me! i think i lost brain power alnog with weight! thank you

In summary:
- You will not gain muscle by accident, it takes intentional work
- Muscle size and muscle mass are not the same thing.
- Muscle mass = muscle density and attributes to strength and power (think Olympic weight lifter)
- Muscle size = build up of fluid in the muscle cells and attributes minimally to strength (think bodybuilder)
- Gaining muscle mass typically requires lifting heavy (75%-85% + of your 1RM)
- Lifting at this intensity automatically forces you into a lower rep range because you can’t lift a heavy weight as many times as a lighter weight.
- The speed at which you lift can also be a factor in the amount of weight you can lift.
- Faster lifting = the ability to lift heavier weights, which lands you in the lower rep ranges
- Slower lifting = requires lighter weight and will land you in the higher rep ranges
- The average male should expect no more than 1-2lbs of muscle mass gains per month
- The average female should expect no more than ½-1lb of muscle mass gains per month
- In most cases building muscle mass requires a calorie surplus, except in individuals with higher BF%

MiNiMoNkI

Is there anyone out there who can explain all this in laymans terms? its look very interesting and some of it i can grasp, but it does confuse me! i think i lost brain power alnog with weight! thank you

In summary:
- You will not gain muscle by accident, it takes intentional work
- Muscle size and muscle mass are not the same thing.
- Muscle mass = muscle density and attributes to strength and power (think Olympic weight lifter)
- Muscle size = build up of fluid in the muscle cells and attributes minimally to strength (think bodybuilder)
- Gaining muscle mass typically requires lifting heavy (75%-85% + of your 1RM)
- Lifting at this intensity automatically forces you into a lower rep range because you can’t lift a heavy weight as many times as a lighter weight.
- The speed at which you lift can also be a factor in the amount of weight you can lift.
- Faster lifting = the ability to lift heavier weights, which lands you in the lower rep ranges
- Slower lifting = requires lighter weight and will land you in the higher rep ranges
- The average male should expect no more than 1-2lbs of muscle mass gains per month
- The average female should expect no more than ½-1lb of muscle mass gains per month
- In most cases building muscle mass requires a calorie surplus, except in individuals with higher BF%

Thank s for taking tim eout to explain, i understand woohoo, much appreciated

chroi23

disregard this post