WarriorFX

It’s hard to refute, greater musculature brings the appearance of physical, emotional and professional health. A fit and muscular person survives through exhausting efforts, mental motivation, progressive planning – even resourceful time management techniques. Moreover, increasing muscle mass turns up the metabolic furnace in favor of burning stubborn fat stores.

People frequently wonder how fast muscle can reasonably be built. The fact is: increases in muscle mass are never linear. All through puberty, adolescents grow in development spurts. Strength athletes experience the same patterns. Fat mass can be consistently added but muscle mass is achieved in bursts; growth rate and frequency is primarily based on training experience. If bodybuilders could continue to grow without letting up, many would be well over 300 pounds – and rock hard.

The act of resistance training itself does not build muscle. Periods of training above previous fitness thresholds lead to athletic advancement and subsequently more muscle mass. Muscle-building routines must apply progressive overloads, use program variations and set specific goals. Adequate nutrition and caloric intake is also necessary – you can’t build a house without the bricks!

Several adaptations occur after embarking on a consistent resistance training routine. Enhanced neural function leads to greater force generation. Resistance training is a motor learning process; eventually more muscle fibers can be recruited with less antagonist and supporting muscle activation. Changes in muscle architecture, fiber density and type, occur as one advances. An increase in the cross-sectional area (hypertrophy) of muscle is the result of persistent and progressive resistance training.

Metabolic processes from weight training can also lead to further advancement. In general, dealing with high lactate levels is more motivational than a physical adaptation. Advances in limit strength require tolerance to the burn associated with resistance training. Furthermore, the magnitude of progression is dependent on key training variables: intensity, volume, exercise selection and order, rest periods between sets, and training frequency.

In 2002, researchers from the American College of Sports Medicine cultivated over 260 studies to outline progression models for resistance training. In the position stand, they examined progression rates and known adaptations. Research consistently confirms the majority of strength increases take place in the first four to eight weeks of training.

According to the ACSM, literature reveals the following average progression rates in healthy adults during consistent training periods of four-weeks to two-years:

• Untrained individuals no training for several years, accumulate increases in force production of approximately 40 percent and respond favorably to most protocols.
• Moderately-trained individuals routinely add strength gains in the region of 20 percent.
• Trained athletes, typically with at least six months of consistent resistance training, obtain roughly 16 percent increases in strength.
• Advanced trainees with years of experience and a significant amount of development, grow at a 10-percent progression rate.
• Elite athletes, highly-trained competitors, are scraping the progression barrel at a two-percent pace.

The actual rate of growth can be restricted by personal constraints; such as genetic limitations, access to strength coaches and nutritionists, adequate training facilities and dietary supplements.

Fat mass can be consistently added but muscle mass is achieved in bursts; growth rate and frequency is primarily based on training experience. If bodybuilders could continue to grow without letting up, many would be well over 300 pounds – and rock hard.

Progression Models in Resistance Training for Healthy Adults, Am. College of Sports Medicine Position Stand, February 1, 2002.