If you think you gained muscle... Read this.
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^^^Samies0
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Based upon the number of “you probably gained muscle” posts I have seen this week so far, I felt this needed a bump.0
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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.......0 -
amen.0
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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!0
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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 you0
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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%0 -
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 appreciated0 -
disregard this post0
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