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  • Writer's pictureYatharth Dey


People who think that 4-5 months of the gym will get them the dreamy, aesthetic framework and shape, need to change their mindset right now. Building muscles is a committed process. Several principles of training like overload, progression, adaptation, and recovery are associated with it. Muscle building is a very slow process. It takes about 4-5 weeks to see one visible change.

Just lifting some weights and doing some bodyweight exercises will not make any difference. The proper diet, sleep, principles, time devotion all come at once and you need to follow it every day till you reach your dream physique and even after that to maintain it. Being a sportsperson already adds stress on the muscles and helps you progress. Even if you’re not one, you can reach your aesthetic frame with the right discipline and efforts.

It’s a fact that muscles never grow while putting strain on them or while training them. They always grow when you are resting. Progressive Overload is a training principle that is very popular for muscle building and it directly relates to muscle hypertrophy. It is as when the fibres of the muscle sustain damage or stress the body repairs the damaged fibres by fusing them, which increases the mass and size of the muscles due to the stimulating anabolic hormones, which promote muscle growth and protein synthesis. In progressive overload, you train the muscles till you adapt to the exercise and increase the stress for which the muscles will have no choice but to adapt to the new stress and adapt to it, which indirectly does add the mass. This doesn’t mean you go to the gym and start lifting all the weight categories in one week cause once again muscle building is a slow process and it needs to be given the right time, devotion, and form. It takes about a year or three for different individuals to get to their dream physique.

Without diet and sleep, everything goes downhill. Your muscles need adequate protein to repair themselves after the stress of weight training. Without enough protein and calorie intake, muscle growth stagnates. 7-8 hours of sleep is a must so that the next day you can continue the exercise with the same energy you did the last time you worked out

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