I've been strength training for 2 months now, and according to electronic scale, muscle mass has went from around 34.1% to 34.4%. I work out pretty hard (I think), and this is starting to really frustrate/demotivate me! the first month every 3 days, then I started every 2.
What kind of muscle mass gain should I expect, like, maximum per month?
Is an electronic scale a good way to measure muscle mass? Or is there a better way?
Thanks,
evilT
Frustrated with slow muscle gain!
Moderators: Boss Man, cassiegose
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eviltapanga
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cassiegose
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Hi there,
How many calories are you taking in and what are you macros? If youre not feeding your muscles properly they will have a hard time growing and getting stronger.
Also, are you consistently trying to lift heavier weights or are you still using the same weights you started with? In order to grow stronger you have to overload your muscles by consistently increasing your weights. If you don't overload your muscles with heavier weights, they would have no need to get stronger/bigger.
How many reps/sets are you doing? If youre doing higher reps/lower weight definitely decrease the reps and increase the weight.
As for how long it takes to increase muscle... this will vary from person to person so I really don't have an answer for you there as here are so many factors (such as nutrition, genetics, supplementation, and weight training technique) that could alter the rate that you gain muscle.
Hope this helps,
Cassie
How many calories are you taking in and what are you macros? If youre not feeding your muscles properly they will have a hard time growing and getting stronger.
Also, are you consistently trying to lift heavier weights or are you still using the same weights you started with? In order to grow stronger you have to overload your muscles by consistently increasing your weights. If you don't overload your muscles with heavier weights, they would have no need to get stronger/bigger.
How many reps/sets are you doing? If youre doing higher reps/lower weight definitely decrease the reps and increase the weight.
As for how long it takes to increase muscle... this will vary from person to person so I really don't have an answer for you there as here are so many factors (such as nutrition, genetics, supplementation, and weight training technique) that could alter the rate that you gain muscle.
Hope this helps,
Cassie
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eviltapanga
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I just starting sifting through some articles on weight lifting... gah! I'm totally interested and I want to be fit, but there is sooo much to know!
I did increase weights from using 5lb DBs to using 8lbs DBs (and 10lbs for some exercises) Now I'm thinking it's better to invest in a bar than DBs,,, can you get little bars for curls and stuff then?
The squats I'm doing involve no weights at all, which I just learned you can do them with a bar it seems!
I wish there was a decent gym closer but I live in the stix, closest is an hour away!! So you guys will have to help me out instead!!! But the Y opened next to hubby's work, I soooo want to go!!! I love to swim!
Anyways I am eating around 1800 calories a day, I'm 5'5" and trying to lose around 35lbs. I do alot of cardio. Now I'm wondering if the weight loss/cardio is interfering with muscle mass gain?
I'm trying to learn about proper diet, and focus on shaping it up... it seems I need to get some protein shake mix.
Can I lose weight and gain muscle with the right nutrition? Am I cardioing too much? I aim for 6 days a week for about 40 minutes, eliptical (3 times a week), biking, tae bo, and recently added a 30 minute jogging (well I'm working way up to 30 minutes, sometimes walking)
evilT
I did increase weights from using 5lb DBs to using 8lbs DBs (and 10lbs for some exercises) Now I'm thinking it's better to invest in a bar than DBs,,, can you get little bars for curls and stuff then?
The squats I'm doing involve no weights at all, which I just learned you can do them with a bar it seems!
I wish there was a decent gym closer but I live in the stix, closest is an hour away!! So you guys will have to help me out instead!!! But the Y opened next to hubby's work, I soooo want to go!!! I love to swim!
Anyways I am eating around 1800 calories a day, I'm 5'5" and trying to lose around 35lbs. I do alot of cardio. Now I'm wondering if the weight loss/cardio is interfering with muscle mass gain?
I'm trying to learn about proper diet, and focus on shaping it up... it seems I need to get some protein shake mix.
Can I lose weight and gain muscle with the right nutrition? Am I cardioing too much? I aim for 6 days a week for about 40 minutes, eliptical (3 times a week), biking, tae bo, and recently added a 30 minute jogging (well I'm working way up to 30 minutes, sometimes walking)
evilT1 - increasing muscle is a slow process so be patient...it's best not to put a number on so as to avoid dissapointment if you don't reach it
2 - as long as you have the basic principles down, it's a pretty easy game (progressive overload being the most important one)
3 - db's are fine, bb's aren't essential but bery useful
4 - you can only lose wt or gain muscle at the same time...focus your time on one of them for best results..i'd suggest wt loss first as you'll build some muscle along the way without trying
5 - there's probably not too much actual cardio but too much easy cardio for sure...intervals and sprints is where it's at
6 - no you can't lose wt and gain muscle without the right nutrition
2 - as long as you have the basic principles down, it's a pretty easy game (progressive overload being the most important one)
3 - db's are fine, bb's aren't essential but bery useful
4 - you can only lose wt or gain muscle at the same time...focus your time on one of them for best results..i'd suggest wt loss first as you'll build some muscle along the way without trying
5 - there's probably not too much actual cardio but too much easy cardio for sure...intervals and sprints is where it's at
6 - no you can't lose wt and gain muscle without the right nutrition
How patient do you need to be? Here is an idea:
It will take about 6 weeks for you to get accustomed to using the weights. Until that 6 weeks is up you will probably be using too light a weight to accomplish much in the way of muscle building.
It will take 6 more weeks of training with the now sufficient resistance to get some muscle tone.
It will take 6 more weeks of training with a now heavier weight and you will notice some muscle gains.
It will take 6 more weeks to maximize your muscle gain using the same routine.
You will, after 24 weeks, want to make adjustments in your routine to balance out your body. You will want to train for at least 12 weeks on the new program to see if it accomplishes your new goals. And then adjust again.
So, at a minimum I would say that it will take about 36 weeks to see some significant muscle gains.
Be patient. Train consistently. And stick with it.
It will take about 6 weeks for you to get accustomed to using the weights. Until that 6 weeks is up you will probably be using too light a weight to accomplish much in the way of muscle building.
It will take 6 more weeks of training with the now sufficient resistance to get some muscle tone.
It will take 6 more weeks of training with a now heavier weight and you will notice some muscle gains.
It will take 6 more weeks to maximize your muscle gain using the same routine.
You will, after 24 weeks, want to make adjustments in your routine to balance out your body. You will want to train for at least 12 weeks on the new program to see if it accomplishes your new goals. And then adjust again.
So, at a minimum I would say that it will take about 36 weeks to see some significant muscle gains.
Be patient. Train consistently. And stick with it.
The electronic Scale I bought is useless. I finally had body composition "Bioimpedance Analysis" done by a wholistic physician - not expensive and very helpful! The difference in that and what the scale said was worlds apart! Go once and get a baseline and repeat for results periodically. Google, "Wholistic Preventive Medicine" or"Natural Family Health" or Integrative Natural Medicine" to see if there is someone in your area that can help.
Good Luck!
Lu
Good Luck!
Lu
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eviltapanga
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So I'm trying to lose weight, but I should still be strength training right?
Presently I'm ditching old program in favor of:
Day 1 = HIIT
Day 2 = strength
Day 3 = HIIT
Day 4 = strength
Day 5 = HIIT
Day 6 = strength
Day 7 = off
HIIT is going to be sprint intervals. I'm starting tomorrow. Does this look like the best way to lose weight? And then I can worry about gaining more muscle mass?
Should I still be looking into getting a proper whey protein/carb balance drink for PWO?
evilT
Presently I'm ditching old program in favor of:
Day 1 = HIIT
Day 2 = strength
Day 3 = HIIT
Day 4 = strength
Day 5 = HIIT
Day 6 = strength
Day 7 = off
HIIT is going to be sprint intervals. I'm starting tomorrow. Does this look like the best way to lose weight? And then I can worry about gaining more muscle mass?
Should I still be looking into getting a proper whey protein/carb balance drink for PWO?
evilT
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ashtonfinlay
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Re: Frustrated with slow muscle gain!
Well you need to continue with the hard work. Muscle building isn't easy as people consider it to be.
Re:
Excellent post!cassiegose wrote:Hi there,
How many calories are you taking in and what are you macros? If youre not feeding your muscles properly they will have a hard time growing and getting stronger.
Also, are you consistently trying to lift heavier weights or are you still using the same weights you started with? In order to grow stronger you have to overload your muscles by consistently increasing your weights. If you don't overload your muscles with heavier weights, they would have no need to get stronger/bigger.
How many reps/sets are you doing? If youre doing higher reps/lower weight definitely decrease the reps and increase the weight.
As for how long it takes to increase muscle... this will vary from person to person so I really don't have an answer for you there as here are so many factors (such as nutrition, genetics, supplementation, and weight training technique) that could alter the rate that you gain muscle.
Hope this helps,
Cassie
There is a lot of good advice in here, and I agree with the member that suggested you ditch the electronic scale. You would be better off taking your own measurements or have a trainer do it once a month.