Developing long-term plans for muscular improvement — such as strength and endurance — requires goals. While you won’t experience a muscle-blasting phenomenon overnight, it’s important to pinpoint your fitness objective and create a training regimen based on the areas you would like to see improve. Building muscle is a process that requires dedicated training over time.
Even though there isn’t an exact approach to muscular development, understanding how your body naturally reacts to strength training will better enable you to create a realistic plan for development. For instance, specific physiological factors — such as body type, dieting habits and genetics — impact how fast you’ll be able to conquer your goals. You don’t need to bully yourself into a gym-rat mentality to conquer your objective. In fact, Mayo Clinic asserts that three strength-training sessions per week that last 20 to 30 minutes is sufficient enough to gain results for most people.
Calculating your present level of strength is a solid starting point for establishing realistic muscle-building goals. You can track your progress by doing single-lift maximums during explosive multijoint exercises, like the bench press and squats. (A guy in his 20s that’s able to bench press 1.5 times his body weight is considered to be in excellent shape.)
Remember not to force yourself to perform a weightlifting task that you cannot complete without proper technique, as this could lead to serious injury.
Muscular adaptation occurs after consistent completion of strength training activity over time. Still, your goals for advancing muscular strength should be deadline-driven. Check your progress on a week-to-week basis, incorporate exercise variation into your workout program and stay motivated. Here are some ways to set realistic goals for yourself.