Hypertrophy - Expectations & Goals
So you've set your sights on muscle gains! What should you expect - how does the human body respond to hypertrophy training - were we are intentionally working to damage, repair and grow our muscle tissue?
As with most external stressors, our bodies respond and react differently to the stress of hypertrophy training over time. You will greater gains in the early phases of your training period. We reference this as your "training age".
During your first 6 months of training, if you're working a rigorous hypertrophy program, you can expect to gain 2 1/2 pounds per month for males and 1 1/4 pounds per month for females. As you progress on in your program, during months 7 - 36 you could expect to gain 1 pound per month for males and 1/2 pound per month for females. As you become a more experienced lifter, beyond 36 months of progressive overload training, you can expect to add 1/2 pound of lean muscle mass per month for males, and 1/4 pound per month for females.
If you want to maximize your results, get a solid, personalized hypertrophy program designed to maximize your gains in the early days. Get clear on your goal and plan out your program cycles to maximize on your early gain period.
In future posts, we'll look at how to adapt your program design for real life, incorporate fat loss cycles to lean out any fat gains, and personalize your nutrition plan to maximize your gains.
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