I know this can be hard because I had this problem myself
Starting at 145lbs when I first started lifting weights, it almost seemed like I would never get to where I am today, which is 195lbs. And natural if you’re wondering as well.
Mind you I have no issue with anyone who takes steroids because it comes back to the same principles when it comes to muscle growth which are.
You need to develop a good technique
You need to learn to have a good mind to muscle connection while performing the exercise
And you have to control your tempo.
Controlling these factors will really allow and help you to stimulate muscle growth. And of course, with a proper nutritional structure, you can grow lean tissue.
I have had clients see results within 3 to 6 months. Of course, there are always varying factors of their strength levels, experience with training, injuries from the current or past, and more.
But if you develop a plan and stick to it can be done.
To give you a decent idea of what I mean, you want to do 3 days of weightlifting a week with a minimum of 45 minutes to an hour.
When it comes to putting on muscle you need to control the movement and get good at contracting the muscle.
The more tension a muscle is under, the more growth will occur over time. And when you become good at creating mind-to-muscle connections and getting contractions the muscle will tear further causing more growth over time.
As for what exercises to do, that varies on what muscles you are trying to grow and expand. And as for what muscle groups to work on, it depends on how many days you are working out during the week.
If you are working out 3 days a week then do a push and pull split between 2 muscle groups each day. So, something like back and chest one day, arms another day, and legs and shoulder the last day and add in abdominals near the end or the start of your workout.
You can play around with it and see what you like but you get the idea. The more days you work out in the week the more you can expand and create your workout schedule.
But don’t rush into that too much either because you may only be able to handle 3 or 5 days a week, for now. When you get stronger, and your cardiovascular system increases then you can add more days.
The problem is people think they can get quick results and get them fast. They completely undermine how long it takes as this takes some time and some people may take longer or faster than you.
Putting on muscle or size for that matter is an incremental, consistent process that you need to apply week after week.
Sure, you can try and figure out how long it might take you but there will be some inconsistencies along the way or situations you can’t control.
Everyone thinks it's such a linear path to obtaining their goals but it's not. You’ll hit bumps along the way and feel like you have plateaued. Life situations will come and derail you that you’ll need to get over. And if those things plus the reasons I previously listed above aren’t enough, there is the ever-availing feeling of being lazy and not wanting to go to the gym and workout.
You’re going to have many days where you wish you would see the results you want to show up already, but they won't because you need to put in the time and effort.
But the more you push towards your goal and keep at it, the muscle will slowly start to build.
If you want me to go into even more detail about this then head over to my YouTube channel at AtoZbodyfitness, which is what I use for all my social media.
On YouTube, I go into much more detail and explain in my videos how you can achieve this as well.
I can only write so much on here and it's better to have a visual representation.
But just know it’s a conglomerate of things you need to do to see your goals realized.
I have been working out for 15 years now and took time to build my physique to what it is today. If I knew now what I knew back, then could I have achieved results sooner? Probably cut have cut some years off but you only know what you know at the time.
And sometimes when you are stubborn and don’t want to listen to certain people, like how I was at times back then, you could hinder your results.
Needless to say, I was pretty open-minded, but it takes time nonetheless. So, if you are going to do this get ready to put in the work.
You don’t have to be as muscular as the next guy. Some people like to be leaner. It comes down to what you want. But it takes time.
Disclaimer: Adam is not a doctor nor a nutritionist. This is all from the experience Adam has gained through himself and through schooling. Through his videos, Adam shares his personal and educational experience that he has acquired over the past years of training individuals through fitness and nutrition. Adam would strongly recommend you see your physician before starting or completing any exercise program. You should be in good physical condition to participate in the exercises which are why consulting your physician would be recommended.
As always, I strive to help as much as I can by bringing you fitness education through means of all my social media platforms. My passion for fitness guides me to give people the help they need in whatever way I can. If you have been able to find the information I release helpful then I’m happy I was able to serve you.
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Action – Consistency - Growth