As we embark on our fitness journeys, one question often pops up: "How do I know if I
am adding muscle?" Well, the answer lies not just in the mirror or on the scale, but also in the progress you make with your workouts.
One of the most reliable signs of muscle gain is an increase in strength, particularly in your ability to lift heavier weights or perform more repetitions over time1. This is a principle known as hypertrophy, a term popularized by Dr. Mike IsraTel.
The Principle of Hypertrophy
Hypertrophy refers to the process by which muscle fibers grow in size due to resistance training2. According to Dr. Mike IsraTel, getting stronger through repetitions is essential for muscle growth. This differs from merely aiming to increase your one-rep maximum (1RM), which often results more from neural adaptations rather than actual muscle growth3.
Strength Through Repetitions vs. Neural Adaptations
Neural adaptations refer to your nervous system's ability to recruit muscle fibers more efficiently. While this can lead to increased strength in terms of your 1RM, it doesn't necessarily mean that you're gaining muscle mass4.
On the other hand, increasing your strength through repetitions - that is, being able to lift a certain weight for more reps over time - is a more reliable sign of muscle growth. This is because it requires the muscle fibers themselves to grow in order to handle the increased workload5.
Signs You're Gaining Muscle
Aside from increased strength in repetitions, here are some other signs you're gaining muscle:
Your Workouts Feel Easier: As your muscles grow, exercises that were once challenging may start to feel easier6.
Improved Posture: Resistance training can help improve your posture, so standing a little straighter could be a sign you're gaining muscle7.
Weight Gain Without Fat Gain: If your weight is going up but your body fat percentage isn't, it's likely that you're gaining muscle8.
Feeling Bigger or Puffier: Lifting weights increases fluid to your muscles, which can make you feel puffier or bigger - a good sign that you're growing your muscle fibers9.
Remember, the process of muscle growth takes time and consistency. Keep pushing yourself in your workouts, focus on increasing your strength through repetitions, and soon enough, you'll start to see and feel the fruits of your labor!
Footnotes
Dr. Mike IsraTel's principles of hypertrophy ↩