Because the weight on the bar advances in a sequential set of increments, we regard to this stage of training as a linear progression. This training phase can last anywhere from three to nine months, depending on the trainee's athletic past. New athletes who have never trained seriously before should expect a training period of about four months. Older, more experienced athletes may be able to extend this period to six or even nine months.
As you can see, linear gains continue for some time after the training program ends. However, there is a limit to how far you can progress with only linear gains. At some point, you need to switch to an increase in strength due to the stress placed on your muscles during high-intensity workouts. After several such increases, you will be able to continue making further progress.
It is important to note that linear gains can only improve your maximum strength. They cannot help you become any better at doing repetitions or sets of repetitions. For example, if you start out by lifting 100 pounds 10 times, then lift 110 pounds 10 times, your maximum strength will have increased by 10 percent. But you are not any stronger than you were at first; you're just as weak as you were before. To make real progress, you need to keep lifting heavy things multiple times.
Expect beginner gains to last approximately a year, with the majority of the advantages occurring within the first six months of diligent training. Men may develop up to 25 pounds of muscle in their first year with the aid of rookie gains, while women can gain approximately half that. After one year, most people will have lost most of the muscle they gained, and will begin to see declines in strength due to loss of muscle fiber and decreased sensitivity of motor neurons.
There are several factors that determine how much muscle you can build in a given time period. Your genetic potential is one factor; people who are born with more muscle fibers available for growth will be able to build more muscle over a given time period. Another factor is how much you eat. People who eat more calories on a daily basis will build more muscle mass. Last, but not least, is the quality of the protein you ingest. Protein is necessary for building new muscles, repairing damaged tissue, and moving nutrients into cells. Without adequate protein intake, you run the risk of losing muscle mass instead of gaining it.
When you build muscle, there's a good chance you'll also lose weight because muscle is heavier than fat. The amount of weight you lose will depend on two things: how much muscle you have and how much energy you burn each day. If you have less muscle and get same amount of exercise as person who has more muscle, they'll likely lose about the same amount of weight.
A plateau can last anywhere from eight to twelve weeks, but it also varies on an individual basis, therefore we must continue our good behaviors throughout this period. When your plateau ends, you will be notified by email or text message.
Two straightforward strategies for making the most of linear progression What is linear progression? Most beginner strength training regimens, such as Starting Strength and Stronglifts, use linear progression. The idea is to add weight on the bar at each workout to take advantage of a beginner's quick recovery. By starting low and going high with each set, you can keep your overall workload low while still seeing strong growth in muscle size and strength.
There are two straightforward strategies for making the most of linear progression: go all-out or rest between sets. Go all-out means lift as much weight as you can every workout. This is the best strategy for growing quickly and becoming stronger. Rest between sets allows you to recover more easily between workouts and use higher weights the next time you lift. So which method should you follow? It depends on your goals and how much time you have available to train.
If you're just getting started and have only one workout per day, then go all-out every time. You won't be able to recover well if you don't give your body the chance to repair itself after each workout. This approach will help you build muscle faster and become stronger more quickly.
However, if you have more than one workout per day, it's better to rest between sets so you can use heavier weights the next time you work out. This allows you to grow stronger while putting less strain on your muscles and avoiding injury.
The optimal rest duration between sets is 45 seconds to 2 minutes to improve muscle endurance as rapidly as possible. Traditional endurance training (light-moderate weight, 15-20 repetitions) derives a large portion of its energy from aerobic metabolism. In contrast, high-intensity interval training (heavy weights, 8-12 reps per set) relies primarily on anaerobic metabolism for energy production.
The more frequently you perform an exercise, the more muscle fibers you will build. For example, if you performed a leg extension exercise three times a week, your muscles would experience significant growth during each workout and during the days in between. Consecutive days of training are essential for achieving maximum results from your gym time. Resting your body properly allows your muscles to recover and complete their contraction cycle correctly without injury.
You should rest your body adequately after every workout. As a rule of thumb, you should allow at least 48 hours between workouts to let your body have time to repair any damage done by the exercises. This means you shouldn't do two consecutive workouts before at least a day has passed. However, if you feel you can handle it, you can repeat a session after only six hours has passed.
Make sure you're resting enough otherwise you might be putting yourself at risk of injury.