1 reply to this topic

[Khannea SunTzu]

I went up 17.5 kilo since last week? Odd.
Sure its very shallow. But is this uncommon? I am 60 y.o. and trans. 

https://www.instagra...p/DOb2W_7gICf/ 


 

[Danniel]

Strength training is challenging the body to adapt in several ways.

 

Neuronal: this is the fastest adaptation, it is measured in hours. It means your neuronal pathways for that specific movement are getting better electrical isolation (myelin) and will transmit the electrical impulses much better. Because this adaptation is so fast, people training for pure strength can train even daily.

 

Muscular: this is the second fastest adaptation. It takes 1-3 days. Here are improvements on the muscular fiber and the blood system. These adaptations will make you look bigger. 

 

Tendons: these adaptations take weeks, sometimes many. As the physical stress increases, your body will have to make the connection between muscle and bone stronger.

 

Bones: these adaptations take months, many months. Your body will have to increase your bone density in order to keep up with the physical stress and all the other adaptations.

 

 

Now, to return to your question: yes, 20 kg improvements for someone new to strength training are quite normal. All you have to do is to train set of 1-3 reps at 90-95% of your 1RM. You will have to take bigger brakes between sets. Here I assumed your focus is on strength. If it's hypertrophy, train each muscle min 6 sets per week, train with 65-80 of your 1RM, usually sets of 8-12 reps with 0-2 minutes pause between them. Be obsessive about perfect form. Wrong form leads to terrible consequences. Have patience. Listen to your body, when it says you stop then you stop immediately. Never ego-lift. You are not in a competition with anyone. I would recommend to use an app to log everything. That will also give you an updated 1RM. Eat plenty of protein. Some say 2g/kg body weight, other say eat your height in grams of protein (1.85m --> 185g protein). I would say to get at least 1g/kg body weight and listen to your body. Pay attention to all the adaptations.

 

Also, celebrate your progress. Every day you go to the gym is already a great day, a success!

 

And, HAVE FUN!

 

PS. I said about the different speeds of adaptations because if one is not patient, can get into huge health problems. One could get massive neuronal improvements, huge gains in strength but on a not-yet-adapted skeletal structure. That's a nasty way to injure your joints or bones that will need many many years to heal. Have patience. Listen to you body.

 

Edited by Danniel, 12 September 2025 - 01:02 PM.