Muscle Development: Common Mistakes and Recovery Tips

Muscle

Hello, Doctor: I am currently 25 years old.
I usually practice with a sandbag to build muscle, but it seems that I am not gaining size; after a few days, my muscles return to their original size, only feeling firmer.
Am I missing the golden period for muscle development? Additionally, when I train my muscles, my punches feel weaker and slower.
A few days ago, I tested my strength on a machine, and the result was only 39 kg! Why do I feel so weak, and why can't I build thicker muscles? Furthermore, my friend taught me a method to train my elbows, which involves damaging the existing muscle tissue.
After just a short session, I experienced significant pain in my shoulder area.
I would greatly appreciate your insights on this situation.
Thank you very much!

Joe, 20~29 year old female. Ask Date: 2004/08/22

Dr. Xu Zhenrong reply Rehabilitation

Dear Joe,
Weight training is the best method to enhance muscle endurance.
Here are the principles and methods of weight training; I hope this provides you with the best advice.
1.
When performing strength training: Use a heavier weight with fewer repetitions.
It is important not to limit yourself to just one set; to achieve optimal results, you should perform each exercise for 3 to 5 sets, with 1 to 3 minutes of rest between sets.
Additionally, once your body adapts to the original weight, you should progressively increase the weight; otherwise, your progress will plateau.
2.
To increase muscle endurance, use lighter weights with higher repetitions.
3.
Important considerations:
a.
Before starting weight training, understand the primary muscle groups targeted by the equipment and use the correct techniques to avoid injuries.
b.
Tailor the training content and program planning based on individual differences and goals.
c.
Follow the principle of progressive weight training to gradually increase the training load, aiming to achieve the desired results.
Strength: 8-RM to 12-RM, 2 to 3 sets, slow to moderate speed, 2 to 3 minutes rest.
Muscle endurance: 15-RM or more, 2 to 3 sets, moderate speed, less than 2 minutes rest.
Power: 4-RM to 8-RM, 3 to 6 sets, as fast as possible, 3 to 5 minutes rest.
Increase muscle volume: 8-RM to 12-RM, 3 to 6 sets, slow to moderate speed, 1 to 2 minutes rest.
The maximum repetition (repetition maximum, RM) is used to indicate weight.
For example, 10-RM means that the weight can only be repeated consecutively 10 times.
Thank you for your inquiry, and I hope this helps you address your concerns.
Wishing you success in achieving your goals.
Sincerely,
Dr.
Hsu Chen-Jung
Director of Rehabilitation Medicine

Reply Date: 2004/08/22

More Info

Hello! Thank you for your question regarding muscle development and training. It sounds like you're experiencing some common challenges that many individuals face when trying to build muscle. Let's break down your concerns and provide some insights based on established principles of strength training and muscle physiology.

Firstly, it's important to clarify that you have not missed your "golden period" for muscle development. Muscle growth, or hypertrophy, can occur at any age, although the rate of growth may vary based on several factors, including genetics, nutrition, training intensity, and recovery. At 25, you are still in a prime age for muscle development.

One of the key aspects of building muscle is the principle of progressive overload. This means that in order to stimulate muscle growth, you need to gradually increase the demands placed on your muscles. If you are using the same weight (in your case, the sandbag) without increasing it over time, your muscles will adapt to that weight, and you will not see significant growth. Aim to increase the weight or resistance you are using as you get stronger. Additionally, incorporating a variety of exercises that target different muscle groups can help promote overall muscle development.

Regarding your observation that your punches feel weaker and slower after training, this could be due to a few factors. If you are focusing solely on muscle hypertrophy without incorporating functional strength training or sport-specific drills, you might not be developing the type of strength that translates well to your punching power. It's essential to balance your training regimen with exercises that enhance both strength and speed, such as plyometrics and explosive movements.

The measurement of 39 kg on the strength testing machine indicates that there may be room for improvement in your overall strength. It's crucial to ensure that your training program includes a mix of heavy lifting (low repetitions) and lighter, higher-repetition work to build both strength and endurance. For muscle hypertrophy, a common recommendation is to perform 3-6 sets of 8-12 repetitions at a weight that challenges you.

As for the method your friend taught you, which involves "destroying" muscle tissue, it's important to approach muscle training with caution. While muscle damage is a natural part of the muscle-building process (known as muscle microtrauma), excessive damage can lead to injury and prolonged soreness. If you are experiencing significant pain in your shoulder area, it may be a sign of overtraining or improper technique. It's advisable to consult with a qualified trainer or physical therapist to ensure that your form is correct and that you are not risking injury.

Lastly, recovery is a critical component of muscle development. Ensure you are allowing adequate rest between workouts, consuming enough protein to support muscle repair, and staying hydrated. Incorporating stretching and mobility work can also help prevent injuries and improve your overall performance.

In summary, focus on progressive overload, balance your training with functional movements, and prioritize recovery. If you continue to experience issues or pain, consider seeking guidance from a fitness professional or a healthcare provider to tailor a program that meets your specific needs. Remember, building muscle takes time and consistency, so stay patient and committed to your training. Good luck!

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