Thread: Gain muscle in 2 workouts

Gain muscle in 2 workouts
by Anthony Roberts

Sometimes I read studies and wish I was just getting into weight training -because just about any crap nutritional supplement will work for a beginner (HMB, et al.), as will just about every training routine (HIT, multiple sets, low reps, high reps, wheatever), but gains in muscle size and strength are basically seen overnight. This helps explain some of the dramatic “before & after” photos we’ve seen with untrained individuals making steroid-like gains in a couple of months (the other explanation is, of course, steroids). These results also give us good reason to think twice whenever we see a study on a nutritional supplement that uses untrained individuals, as their results are going happen virtually overnight even without taking anything.

Eur Journ Appl Physiol 2011 Mar 16. [Epub ahead of print]

An examination of the time course of training-induced skeletal muscle hypertrophy.

Defreitas JM, Beck TW, Stock MS, Dillon MA, Kasishke PR 2nd.

Source

Department of Health and Exercise Science, University of Oklahoma, 1401 Asp Avenue, Norman, OK, 73019, USA, defreitas@ou.edu.

Abstract

Skeletal muscle hypertrophy is typically considered to be a slow process. However, this is partly because the time course for hypertrophy has not been thoroughly examined. The purpose of this study was to use weekly testing to determine a precise time course of skeletal muscle hypertrophy during a resistance training program. Twenty-five healthy, sedentary men performed 8 weeks of high-intensity resistance training. Whole muscle cross-sectional area (CSA) of the dominant thigh was assessed using a peripheral quantitative computed tomography scanner during each week of training (W1-W8). Isometric maximum voluntary contractions (MVC) were also measured each week. After only two training sessions (W1), the mean thigh muscle CSA increased by 5.0 cm(2) (3.46%; p < 0.05) from the pre-testing (P1) and continued to increase with each testing session. It is possible that muscular edema may have influenced the early CSA results. To adjust for this possibility, with edema assumedly at its highest at W1, the next significant increase from W1 was at W3. W4 was the first significant increase of MVC over P1. Therefore, significant skeletal muscle hypertrophy likely occurred around weeks 3-4. Overall, from the pre-testing to W8, there was an increase of 13.9 cm(2) (9.60%). These findings suggested that training-induced skeletal muscle hypertrophy may occur early in a training program.

source

When I first started I would get muscles just reracking the weights