[아이뉴스24 신수정 기자] It doesn’t take long to start strength training and start growing muscles.
It doesn’t take long to start strength training and start growing muscles. [사진=픽사베이]
The biggest goal of people who do strength training is to build muscle in their body. Therefore, I also feel a great sense of accomplishment about the changes in the muscles of my body.
However, when you ask people with muscular bodies what their exercise experience is, most of them talk about a long period of time, in years, and it is difficult to know when they will start to feel muscle growth.
As a result, people give up on the idea of doing strength training altogether, thinking that muscle development is something that can only be done by special people or by investing a huge amount of time and effort, or they experience muscle soreness only at ‘start and then quit without experiencing any growth.
Muscle growth does not take long or is very difficult. Muscles grow steadily from the beginning of strength training. [사진=픽사베이]
But muscle growth doesn’t take that long or is very difficult. Muscles grow steadily from the beginning of strength training.
According to a study published in 2012 on the time course of changes in arm and chest muscle thickness after bench press training, men and women in their twenties who had never done strength training were brought together and recorded 1RM (one-time maximum weight-resistance effort) three times per week. Subjects were asked to perform the bench press, a representative chest exercise, for 24 weeks with 3 sets at 75% body strength.
As a result, the chest muscles and triceps of all subjects showed rapid growth from immediately after starting the exercise until the fourth week. In particular, the thickness of the chest muscles continued to increase until the 24th week, when the experiment ended.
Additionally, in a study published in 2000 on the time course of changes in muscle strength and thickness after upper- and lower-body resistance training in men and women, exercises were conducted for the chest, back, biceps, and triceps. on subjects aged between 20 and 50 years. With no experience exercising three times a week, participants were asked to exercise for approximately three sets with a weight that allowed them to perform eight to twelve repetitions at a time.
You can notice noticeable muscle growth 6 weeks after starting strength training for the upper body and 3 months for the lower body. [사진=픽사베이]
The strength of these subjects has shown tremendous growth since the experiment began.
Muscle size showed faster growth in the upper body compared to the lower body. This can be seen as the initial activation of muscle nerves occurring faster in the upper body than in the lower body.
In conclusion, taking the above research together, you may see noticeable muscle growth in your upper body 6 weeks after starting strength training and in your lower body 3 months after starting strength training for strength.
Just because you don’t see dramatic changes doesn’t mean your muscles are the same. [사진=픽사베이]
Just because you don’t see dramatic changes doesn’t mean your muscles are the same.
Therefore, I hope you will not give up with excuses like “It will take a long time”, “Ordinary people can’t do it”, “It will be the same even if you do it” or “Your body is just born with it.
/Reporter Shin Soo-jeong (soojungsin@inews24.com)
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