You've been on a new workout plan for about six weeks and you are frustrated. You feel like you made physically rewarding gains in your strength-building efforts early on, but you have noticed lately it seems harder to get results from your body.

You are beginning to think God did not create all things equal, and that your body is a defunct sludge-sack of junk - despite your sweat, sore muscles and audible grunting.

Well, here's what you need to know about your sludge-sack of junk.

In the first few weeks of an exercise program, previously inactive motor units, which are made up of a nerve plus all the muscle fibers it stimulates, are, metaphorically, forced off the couch and urged into action. People who were previously sedentary, leading inactive lifestyles lounging on the couch with their motor units, will notice large gains in strength during the first few weeks.

Also, people who only spent time doing one type of fitness activity will probably feel the effect of a new exercise program during this time. For example, those who previously only ran, but then added resistance training to their workout might feel like they have significantly increased the strength of their upper body.

The next phase is hypertrophy, which happens at different rates for men and women and which is also dependent on your exercise program. The American Council on Exercise defines hypertrophy as the "increase in the number and size of myofibrils inside muscle fibers."

Simply put, hypertrophy is happening when you start to see your muscles bulging. It is the increasing amount and size of all the stuff inside your muscles - the actin and myosin and proteins. Your trainer at the gym - the one with the big, veiny arms - probably has hypertrophy of the biceps.

Again, hypertrophy happens at different times - earlier and more easily for men, who have the benefit of testosterone among other attributes. Also, depending on the intensity of your new exercise program and your commitment to it, you may seen strength gains earlier or later in your program.

You should also note, that following a good exercise program will positively affect your connective tissues - ligaments and tendons, especially - making them stronger and thicker. Nervous system activity - those previously inactive motor units that are now working and firing - also increases as the brain increases its ability to coordinate those parts of your sludge-sack of junk.

Remember, if you are concerned about any aspect of your training, always consult your trainer immediately. Your body is worth it.

Labels: exercise program, hypertrophy, muscles, resistence training, strength building, weight lifting