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Is it truly muscle mass development when you anticipate the first outcomes?
Table of Contents
1. Fundamentals of muscle mass development
Factors that have a positive impact on muscle protein synthesis include resistance exercises, amino acids, and hormones such as IGF-1, GH (growth hormone), testosterone. To develop muscle tissue, it is important to effectively combine a well-balanced diet, physical activity, and an appropriate hormonal response. Reaction to training and hormonal profile are individual factors, but a balanced diet and proper training can be effectively influenced. Muscle hypertrophy requires a positive balance of muscle protein, which means that the processes of muscle protein synthesis should outweigh those of breakdown. The processes of synthesis and breakdown change throughout the day, but during muscle building, it is important to maintain the processes of synthesis. Therefore, regularly consuming meals containing protein is particularly important, as it stimulates muscle protein synthesis. Muscle protein synthesis requires resistance exercises and food protein, especially exogenous amino acids, which can enhance anabolic processes. Leucine is particularly important. According to the International Society of Sports Nutrition, a daily intake of 1.4-2 g protein/kg body weight is sufficient to build muscle mass, which should be spread out over several meals per day (about 0.25 g protein/kg body weight/meal).2. Is there a time when one can anticipate the initial outcomes?
Individuals commencing exercises in a decisive manner observe results significantly faster. A new stressor for the muscles, i.e., training, can stimulate their growth. The first outcomes can be noticed already after a month of regular workouts. The increase in lean body mass can reach up to 1 kilogram. The study involved 3 physically active men aged 20-21 years but without experience in strength training. However, they performed strength training three times a week for 16 weeks. The average gain in skeletal muscle mass was 4.2 kilograms (1 kilogram monthly) (T. Abe et al. 2003). Nevertheless, the results in women are less spectacular. The study included 47 untrained women aged around 20 years, divided into three groups: those training with moderate intensity, those training with low intensity, and a control group. The exercises with the barbell included squats and deadlifts, and the women trained twice a week, performing 2 or 4 sets of 5 repetitions in each exercise, depending on the group they belonged to. The group training with low intensity achieved an increase in lean body mass of 0.68 kilograms, while the group training with moderate intensity achieved an increase of 0.47 kilograms (area of legs and hips) (M. S. Stock et al. 2016). However, is there a time when such effectiveness of training applies exclusively to young individuals?3. Age and reaction to resistance training
The primary factor determining the emergence of the first effects is age. As the years go by, the body's response to resistance training becomes weaker. However, increasing lean body weight is not impossible even in old age. This is evidenced by a study involving 60 women aged 60 and over. The participants performed morning exercises 3 times a week for 12 weeks. The training consisted of 8 exercises involving all body parts. Each of them, depending on the group, was conducted in 1 series or in 3 series. After the completion of the study, an increase in lean body mass was observed in both the lower and upper limbs in each group. The gains ranged from 6–9%. In relation to the initial muscle mass. Additionally, the exercises led to an increase in the level of IGF-1, which also indicates the activation of anabolic processes (P. M. Cunha et al. 2018). As can be seen, these processes occur significantly slower in older individuals.4. Is that a lack of effects at all?
It's worth taking at least a month to see the first results. In people in their 20s (and probably a little older) muscle mass should increase after that time. If it doesn't, you should look at your training program and diet plan. Diet is an integral part of building muscle mass. What should you pay attention to?5. Adequate protein provision
As previously mentioned, protein should be provided in quantities ranging from 1.4 to 2 grams per kilogram of body weight at consistent time intervals (every 3 to 4 hours).6. Augmented delivery of kilocalories
During muscle building, it is important to increase the number of kilocalories provided by the diet by several hundred kilocalories in relation to the body's needs. If the energy supply is not sufficient, the protein provided by food will be used as an energy source. During the increase in muscle mass, it is possible that fat tissue will also increase simultaneously. Macronutrients supplied in larger quantities, which are intended to support muscle building, may be stored partially in this form. This should be taken into account when evaluating the results.7. A proper supply of carbohydrates
Carbohydrates in a balanced diet should provide 50% of energy. This is particularly important in the context of replenishing glycogen reserves. Intense exercise involving a large area of muscle, lasting 15 minutes, with small intervals between rounds, can lead to a reduction in muscle glycogenicity by 2440%.8. Absence of fat restriction in diet
Fat in the diet should constitute 20–35% of caloric needs. Diets that provide less than 20% energy from fat do not benefit those engaged in sports. It is difficult to estimate how long to wait for the effects of the diet in the process of building muscle mass, because results can only be brought about by appropriate nutrition combined with exercise. Similarly, as in any other case, the diet should be based on the principles of rational nutrition. Proper nutrition also concerns those who engage in strength training.
