The first six weeks of resistance training - Deepstash
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The first six weeks of resistance training

The first six weeks of resistance training

During the first six weeks of resistance training, you don’t see much hypertrophy in people. You see strength improvements. 

At first, you have a considerable increase in muscle protein synthesis and protein degradation. When you do resistance training for the first time, for example, a leg workout, you may hardly be able to walk for a few days after. This is because your muscles seem to completely remodel those proteins. After six weeks, the increase in degradation goes down.

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It’s never too late to get active

It’s never too late to get active

People experience more discomfort when they are sedentary than if they are active. 

Older people think cardio is the best way to get active as they don’t walk to look bulky. But it is really hard to look bulky.

Lower body strength is more important in terms of falls....

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Calories & energy balance

Calories & energy balance

  • A calorie is energy stored in the chemical bonds of food. 
  • Energy balance is calories in vs calories out. It is not linear within your body. You don’t lose one pound if you cut 3,500 calories. It depends from person to person. 

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Resistance training

  • With resistance training, train close to failure without going into failure.
  • If you’re sore all the time, you’re probably training incorrectly. If you’re never sore, you’re also probably training incorrectly.
  • Variation is vital.
  • The sweet spot for hypertrophy is 6 - 1...

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Weight management

  • People confuse hunger with appetite. Instead, people eat for reasons such as boredom, stress, trauma and social cues.
  • Individuals are usually poor estimators of caloric intake. It is not an issue in isolation, but in accumulation, it adds up - some nuts here or a little extra dressin...

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Looking muscular

Looking muscular

You need contractile tissue to move weight. The consensus is that hypertrophy matters for strength training. The more muscle you have the more weight you will be able to lift. 

Bodybuilding is a much more forgiving sport. If you don’t want to hack squat you can change it up and do a split ...

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Diet and protein intake for muscle synthesis

  • Consume 1.6 - 2.6g protein/ kilogram of lean body mass.
  • Start your day with protein. Consider a protein shake instead of milk in cereal.
  • Make small changes to increase protein in meals. The less you can change, the better.
  • Low fat can impair testosterone levels, whic...

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Losing lean body mass

When we look at diet studies, we see how much lean body mass gets lost versus fat mass. 

A lot of this depends on how much body fat you’re starting with. People who are overweight or obese don’t need to worry about losing too much lean body mass because they have a reservoir of energy to pu...

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How to cut weight without losing body mass

How to cut weight without losing body mass

Individuals have a relatively tight range of homeostatic body fat that their bodies will defend. Once you drop below that range, Your body might pull more energy from lean tissue. You will start to feel the effects of caloric restriction in terms of hunger, your bar drops, and y...

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CURATED FROM

CURATED BY

dominicheal

10% luck, 20% skill, 15% concentrated power of will

Layne Norton, Ph.D. is a physique coach and natural professional bodybuilder and powerlifter. He holds a Ph.D. in Nutrition Science and is a world-renowned expert on fat loss and maintaining muscle while losing fat.

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Factors that affect muscle mass

  • Your protein intake. Your muscles need adequate protein to repair themselves.
  • Your calorie intake. Even if you eat a lot of protein, you won't build muscle if you don't eat enough calories daily.
  • Your sleep schedule. You w...

Marketing Hype Around Protein

Protein has been associated with building our muscles. Resistance exercise tears up muscles, requiring protein to be rebuilt by the body. Protein supplement companies promote consuming their products post-workouts, but a majority of the consumers find it difficult to tell if there is any real eff...

Examples Of The Repeated Bout Effect

  • When you haven't done much strength training, doing 30 pushups will make you stronger. But after a few months, an extra of 30 pushups isn't really building new muscle.
  • When you drink coffee for the first time, you notice an immediate caffeine spike. But after years of consumption, on...

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