Getting muscular and building big biceps, thick thighs and boulder shoulders isn't a quick process. Building muscle takes time and consistency in your approach to training and nutrition. The rate of muscle building differs for men and women. Men will naturally build muscle quicker due to their higher levels of testosterone, but for both sexes, the rate of muscle gain slows the longer you've been training.5 pounds of muscle per month. Intermediate lifters can gain around 0.5 pound per month, while advanced lifters may only gain 0.25 pound per month. For women, Titan Rise blood circulation support these numbers drop to 0.5 to one pound for newbies, 0.3 to 0.4 pounds for intermediates and 0.1 to 0.2 for Titan Rise Male Enhancement advanced women. Contrary to popular belief, you don't actually build muscle while you're lifting weights. You do need to lift weights to add mass, but training actually causes muscle breakdown. There are three stages of muscle growth. The second stage is an increase in certain hypertrophy-specific hormones, which begins during the session and continues as you rest and recover. The final stage is nutrition - you must consume an excess of calories to repair the damaged muscle tissue, helping it to grow bigger. The actual muscle you build from each workout is minimal and it takes a sustained period of intense training to build any noticeable muscle. For optimal results, consistency is key. Hitting all your scheduled workouts, striving to get bigger and stronger and eating in a small caloric surplus will get you the fastest results possible. The load should be between 70 and 80 percent of your single repetition maximum with around one minute between sets. Keep a log of your food intake and workout routines for reference as you monitor your results. Track your weight, but also track your body fat percentage as that will give you more specific information about the changes taking place.

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