When I first start training, I try a new program that’s much different than what I was doing before, I may always not see growth in the mirror for the first few weeks. “But I feel I get dramatically stronger”. And you know why? let me tell ya.
That’s because your central nervous system adapts to training before your muscles do, recruiting more muscle fibers to complete the work you’re now asking of it. When it realizes it can’t lift the weights you’re imposing on it with the muscle it has now, the body will call for the muscles to get bigger. “You should see noticeable gains within a month,” and all that “depending on how much body fat you carry.”
Strength Tip: Drop your reps on main lifts like the squat, bench press, deadlift, and overhead press to sets of five, rather than the conventional eight to 12. Using heavier weights recruits more muscle fibers and trains the nervous system so you gain size and strength. It works.
You may put on 10 pounds in a month, but that doesn’t mean it’s all solid muscle. Yes, the scale may be going up, but much of that weight is water, glycogen (the carbohydrate stored in your muscles for energy), and, despite your best efforts, fat. This is still great progress, but if you don’t look as dry and hard as you’d like, that’s why the carbs are essential for working out but they can be a killer for muscle growth I am telling ya I am dealing with cars I am Carb lover for life Specially rice and pasta oh lord but its affecting my muscle cus I eat more carbs than the protein that I need.
Age is also a factor in making gains. A beginner in his teens up through his 30s can expect to add two to four pounds of pure muscle for the first two to three months I am training—“it’s called ‘newbie gains,’” At that point, the body slows the rate to maintain homeostasis (as carrying more muscle requires more of its energy), and additional gains take longer. At that point, expect to add less than a pound per month, and eventually, learn to be satisfied with only about two pounds per year.
That may not sound impressive, but go ahead to your local butcher for a visual. “Look at a pound of steak and imagine two of those added to your body. If I could gain two pounds of raw beef a year, I’d be ecstatic. That would be 20 pounds in a decade, and that would make your physique look completely different.”
Muscle Tip: Eat one gram of protein per pound of your body weight, 0.4 grams of fat per pound, and two grams of carbs per pound. and definetly we gotta eat more protein!