Warm-up before lifting: Warm-up helps increase performance, reduce the risk of injuries, and help you work out efficiently. You can lift light weights, run on the treadmill, or do cardio exercises to increase heart rate and oxygen supply and get your muscles ready to lift weights.
The 6 Week Hypertrophy Workout Plan to Gain Muscle
You’ll start seeing gains in the first six weeks of training but achieving a sizable physique takes time.
For example, it can take up to six months to see noticeable changes in some people, while for others, it can take more than a year, depending on several factors, particularly diet, training, recovery, progression, and genetics.
A study suggests intermediate lifters (including men and women) gain approximately 1-1.5 pounds of lean mass each month, while beginners can gain almost twice the results in the same period.1Thomas MH, Burns SP. Increasing Lean Mass and Strength: A Comparison of High-Frequency Strength Training to Lower Frequency Strength Training. Int J Exerc Sci. 2016;9(2):159-167. Published 2016 Apr 1, 2How Long Does It Take To Build Noticeable Muscle? by Murshid Akram (Thefitnessphantom)
So your muscle gain also depends on how experienced or a beginner you are.
Take care of the following points to maximize your muscle growth:
Pre-Workout Meal: Consuming protein and carbs prior to weight training help boost performance, and build muscle mass.3Kerksick CM, Arent S, Schoenfeld BJ, et al. International society of sports nutrition position stand: nutrient timing. J Int Soc Sports Nutr. 2017;14:33. Published 2017 Aug 29. doi:10.1186/s12970-017-0189-4 For an effective training session, you should have your meal 30 minutes to 2 hours before the training, depending on the food you consume. You can check out this resource on Healthline.com to know more about pre-workout.
Progress Your Workout: Progressive overload is crucial for strength and hypertrophy. That’s why you should gradually increase reps, weight, sets, or workout duration over time to get the maximum results.
Post-WorkoutMeal: You should maximize your results through a post-workout meal. After training, good foods and supplements help recover damaged muscles and promote growth. I suggest consuming at least 40-50 grams of protein and one gram of carbs per kg of your body weight for optimal results. You should consult a dietitian or personal trainer for your personalized diet program.
I'm a certified personal trainer, fitness blogger, and nature lover. I always learn more about exercise science and human anatomy so that I can provide the best information possible. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
Health Disclaimer: Our contents are for information purposes only and should not be substituted with personal health or medical advice. You should consult a doctor or fitness expert before starting any nutrition, diet, exercise, or fitness program.