{"id":1911,"date":"2022-11-05T05:22:25","date_gmt":"2022-11-05T05:22:25","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=1911"},"modified":"2023-03-17T08:15:38","modified_gmt":"2023-03-17T08:15:38","slug":"skeletal-muscle-mass-gains","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/cs\/prirustky-kosterniho-svalstva\/","title":{"rendered":"Kolik hmoty kostern\u00edho svalstva m\u016f\u017eete nabrat za 30 dn\u00ed?"},"content":{"rendered":"<p>M\u00edra <a href=\"https:\/\/my.clevelandclinic.org\/health\/body\/21787-skeletal-muscle#\" target=\"_blank\" rel=\"noopener\">kostern\u00ed sval<\/a> zisk se li\u0161\u00ed od \u010dlov\u011bka k \u010dlov\u011bku. Se spr\u00e1vnou v\u00fd\u017eivou (nejl\u00e9pe s p\u0159ebytkem kalori\u00ed) a rezistentn\u00edm tr\u00e9ninkov\u00fdm re\u017eimem byste v\u0161ak m\u011bli po\u010d\u00edtat s r\u016fstem od p\u016fl kila do dvou kilo kostern\u00edho svalstva za m\u011bs\u00edc.<b> <\/b><\/p>\n<p>Existuje tak\u00e9 n\u011bkolik faktor\u016f, kter\u00e9 mohou ovlivnit, zda, kdy a jak m\u011bs\u00ed\u010dn\u011b nab\u00edr\u00e1te svalovou hmotu. Pat\u0159\u00ed mezi n\u011b v\u00e1\u0161 v\u011bk, pohlav\u00ed, hormony, p\u0159\u00edjem kalori\u00ed, kondice a tr\u00e9ninkov\u00e1 rutina.<\/p>\n<p>Nakonec je d\u016fle\u017eit\u00e9 poznamenat, \u017ee v tom, jak p\u0159ib\u00edr\u00e1te, je v\u00edce ne\u017e jen budov\u00e1n\u00ed svalov\u00e9 hmoty. N\u011bkte\u0159\u00ed lid\u00e9 mohou b\u00fdt schopni sbalit o 20 a\u017e 30 liber v\u00edce skladov\u00e1n\u00edm vody, gluk\u00f3zy, tuku a b\u00edlkovin.<b> <\/b>Ale u t\u011bch sam\u00fdch lid\u00ed m\u016f\u017ee b\u00fdt pravd\u011bpodobnost, \u017ee z\u00edskaj\u00ed jakoukoli formu \u010dist\u00e9 svalov\u00e9 hmoty.<\/p>\n<p>I kdy\u017e je nedostatek \u00fadaj\u016f o tom, kolik sval\u016f lze nabrat za m\u011bs\u00edc, v\u011bt\u0161ina odborn\u00edk\u016f se shoduje, \u017ee v\u011bt\u0161ina zdrav\u00fdch lid\u00ed m\u016f\u017ee nabrat 1 a\u017e 2 kila \u010dist\u00e9 svalov\u00e9 hmoty za m\u011bs\u00edc. Tato m\u00edra v\u0161ak nen\u00ed konstantn\u00ed a je ovlivn\u011bna faktory, jako je va\u0161e genetika, pohlav\u00ed, v\u011bk, kvalita stravy, fyzick\u00e1 kondice a tr\u00e9ninkov\u00fd re\u017eim.<\/p>\n<p>Chcete-li budovat svalovou hmotu, mus\u00edte sv\u00e1 svalov\u00e1 vl\u00e1kna zat\u011b\u017eovat do takov\u00e9 m\u00edry, \u017ee mus\u00ed kompenzovat z\u00e1t\u011b\u017e, kter\u00e1 na n\u011b p\u016fsob\u00ed, a to rozvojem nov\u00fdch svalov\u00fdch vl\u00e1ken. Stimulujete r\u016fst kostern\u00edho svalstva zv\u00fd\u0161en\u00edm \u00farovn\u011b obt\u00ed\u017enosti va\u0161ich tr\u00e9nink\u016f zved\u00e1n\u00edm t\u011b\u017ek\u00fdch b\u0159emen nebo zv\u00fd\u0161en\u00edm s\u00e9ri\u00ed a opakov\u00e1n\u00ed. Pro podporu svalov\u00e9ho rozvoje byste tak\u00e9 m\u011bli konzumovat dostate\u010dn\u00e9 mno\u017estv\u00ed <a href=\"https:\/\/anabolic-coach.com\/cs\/dela-ten-nejlepsi-protein-pro-kulturistika-zvyseni-atleticky-vykon\/\">protein<\/a> a kalori\u00ed.<\/p>\n<p>Existuj\u00ed v\u0161ak omezen\u00ed; zlep\u0161en\u00ed, kter\u00e1 ud\u011bl\u00e1te \u0159ekn\u011bme za t\u0159i m\u011bs\u00edce, nemus\u00ed b\u00fdt zachov\u00e1na v n\u00e1sleduj\u00edc\u00edch \u0161esti nebo dvan\u00e1cti m\u011bs\u00edc\u00edch.<b> <\/b>Postupem \u010dasu je pravd\u011bpodobn\u011bj\u0161\u00ed, \u017ee se v\u00e1ha zv\u00fd\u0161\u00ed zhruba o p\u016fl kila za m\u011bs\u00edc. Tak\u00e9 svalov\u00e1 hypertrofie m\u016f\u017ee b\u00fdt urychlena p\u0159\u00edsn\u00fdm tr\u00e9ninkem a sn\u00ed\u017eena men\u0161\u00edm tr\u00e9ninkem (atrofie).<\/p>\n<p><iframe title=\"P\u0159ehr\u00e1va\u010d videa YouTube\" src=\"https:\/\/www.youtube.com\/embed\/B-Vlajvnr8E\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2><b>Jak\u00e9 jsou faktory ovliv\u0148uj\u00edc\u00ed r\u016fst kostern\u00edho svalstva? <\/b><\/h2>\n<p>Zamyslete se nad svou sou\u010dasnou hmotnost\u00ed a \u00farovn\u00ed kondice jako v\u00fdchoz\u00edm bodem pro odhad toho, kolik kostern\u00edho svalstva byste mohli nabrat za 30 dn\u00ed. Nav\u00edc va\u0161e genetika a pohlav\u00ed hraj\u00ed z\u00e1sadn\u00ed roli, proto\u017ee vy\u0161\u0161\u00ed hladiny testosteronu u mu\u017e\u016f jim ve srovn\u00e1n\u00ed s \u017eenami usnad\u0148uj\u00ed r\u016fst svalov\u00e9 hmoty. Za zm\u00ednku tak\u00e9 stoj\u00ed, \u017ee n\u011bkte\u0159\u00ed lid\u00e9 maj\u00ed v\u011bt\u0161\u00ed sklon k budov\u00e1n\u00ed svalov\u00e9 hmoty jednodu\u0161e proto, \u017ee maj\u00ed lep\u0161\u00ed genetiku.<\/p>\n<p>Va\u0161i schopnost nabrat svalovou hmotu budou tak\u00e9 ovlivn\u011bny faktory, jako je v\u00e1\u0161 v\u011bk a hormon\u00e1ln\u00ed slo\u017een\u00ed. Ztr\u00e1c\u00edme hormony a jejich schopnost stimulovat a <a href=\"https:\/\/anabolic-coach.com\/cs\/udrzovat-svalovou-hmotu\/\" target=\"_blank\" rel=\"noopener\">udr\u017eovat r\u016fst sval\u016f<\/a> \u010d\u00edm jsme star\u0161\u00ed. Pokud se v\u0161ak zav\u00e1\u017eete ke zdrav\u00e9mu \u017eivotn\u00edmu stylu, kter\u00fd zahrnuje pravideln\u00e9 cvi\u010den\u00ed, m\u016f\u017eete zlep\u0161it svou s\u00edlu a tak\u00e9 svalovou funkci.<\/p>\n<p>M\u011bjte na pam\u011bti, \u017ee svalov\u00e9 p\u0159\u00edr\u016fstky jsou obvykle nejv\u011bt\u0161\u00ed b\u011bhem prvn\u00edch t\u0159\u00ed m\u011bs\u00edc\u016f tr\u00e9ninku a pot\u00e9 se vyrovnaj\u00ed. Je rozumn\u00e9 p\u0159edpokl\u00e1dat, \u017ee pr\u016fm\u011brn\u00fd \u010dlov\u011bk p\u0159ibere asi 8 a\u017e 15 liber za rok, ale n\u011bkte\u0159\u00ed mohou p\u0159ibrat v\u00edce (nebo m\u00e9n\u011b).<\/p>\n<p>Jako cenn\u00e1 fitness rada k zamy\u0161len\u00ed je d\u016fle\u017eit\u00e9, abyste jedli \u010dist\u011b, spr\u00e1vn\u011b tr\u00e9novali, dob\u0159e odpo\u010d\u00edvali a cvi\u010dili trp\u011bliv\u011b, proto\u017ee pokud jde o nab\u00edr\u00e1n\u00ed svalov\u00e9 hmoty, opravdu nem\u016f\u017eete o\u010dek\u00e1vat okam\u017eit\u00e9 v\u00fdsledky.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-1947 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/muscle-grow.jpg\" alt=\"\" width=\"431\" height=\"431\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/muscle-grow.jpg 431w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/muscle-grow-300x300.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/muscle-grow-150x150.jpg 150w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/muscle-grow-12x12.jpg 12w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/muscle-grow-192x192.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/muscle-grow-384x384.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/muscle-grow-110x110.jpg 110w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/muscle-grow-220x220.jpg 220w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/muscle-grow-364x364.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/muscle-grow-45x45.jpg 45w\" sizes=\"(max-width: 431px) 100vw, 431px\" \/><\/p>\n<h2><b>Jak\u00e9 jsou nejlep\u0161\u00ed cviky pro r\u016fst kostern\u00edho svalstva? <\/b><\/h2>\n<p>Pro za\u010d\u00e1tek je d\u016fle\u017eit\u00e9 poznamenat, \u017ee<a href=\"https:\/\/www.wikihow.com\/Strengthen-Skeletal-Muscles\" target=\"_blank\" rel=\"noopener\"> cvi\u010den\u00ed pro r\u016fst sval\u016f<\/a> je velmi z\u00e1sadn\u00ed. Ve skute\u010dnosti je n\u00e1r\u016fst svalov\u00e9 hmoty prakticky nemo\u017en\u00fd bez tr\u00e9ninku odporu. Va\u0161e kostern\u00ed svaly lze budovat \u0159adou r\u016fzn\u00fdch typ\u016f tr\u00e9ninku. A co v\u00edc, svalov\u00e9 hypertrofie lze dos\u00e1hnout s ni\u017e\u0161\u00edm nebo vy\u0161\u0161\u00edm rozsahem opakov\u00e1n\u00ed, ne\u017e je b\u011b\u017en\u011b doporu\u010dovan\u00fdch 8 a\u017e 10 na cvi\u010den\u00ed.<\/p>\n<p>Nejlep\u0161\u00ed zp\u016fsob, jak nabrat objem, je neust\u00e1le tla\u010dit svaly na jejich hranice, nutit je p\u0159izp\u016fsobovat se z\u00e1t\u011b\u017ei a reagovat r\u016fstem. Jednou z \u010dast\u00fdch strategi\u00ed, jak toho dos\u00e1hnout, je postupn\u011b zvy\u0161ovat v\u00e1hu, kterou zved\u00e1te.<\/p>\n<p>Budov\u00e1n\u00ed sval\u016f m\u016f\u017ee b\u00fdt dosa\u017eeno prost\u0159ednictv\u00edm jak\u00e9koli formy tr\u00e9ninku odporu. Na za\u010d\u00e1tku je nejlep\u0161\u00ed dr\u017eet se cvi\u010den\u00ed s vlastn\u00ed v\u00e1hou, abyste se mohli soust\u0159edit na spr\u00e1vnou formu a techniku. Krom\u011b toho nejv\u011bt\u0161\u00ed celkov\u00e9 svalov\u00e9 aktivace je dosa\u017eeno pomoc\u00ed kombinovan\u00fdch zdvih\u016f, kter\u00e9 zahrnuj\u00ed v\u011bt\u0161\u00ed po\u010det kloub\u016f a skupin kostern\u00edho svalstva. Nelze v\u0161ak zapom\u00ednat na \u00fa\u010dinky cvi\u010den\u00ed zam\u011b\u0159en\u00fdch na jeden kloub na budov\u00e1n\u00ed sval\u016f. Nicm\u00e9n\u011b nejlep\u0161\u00ed tipy pro r\u016fst sval\u016f, kter\u00e9 m\u016f\u017eete z\u00edskat, je ten, kter\u00fd doporu\u010duje tr\u00e9ninkov\u00e9 programy, kter\u00e9 podporuj\u00ed tr\u00e9nink v\u011bt\u0161\u00edho po\u010dtu kloub\u016f a kostern\u00edch svalov\u00fdch skupin.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-1948 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Weight-Lifting-Bodybuilding-Muscle.jpg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Weight-Lifting-Bodybuilding-Muscle.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Weight-Lifting-Bodybuilding-Muscle-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Weight-Lifting-Bodybuilding-Muscle-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Weight-Lifting-Bodybuilding-Muscle-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Weight-Lifting-Bodybuilding-Muscle-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Weight-Lifting-Bodybuilding-Muscle-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Weight-Lifting-Bodybuilding-Muscle-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Weight-Lifting-Bodybuilding-Muscle-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Weight-Lifting-Bodybuilding-Muscle-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2><b>V\u00fd\u017eiva pro r\u016fst kostern\u00edho svalstva <\/b><\/h2>\n<p>Kdy\u017e po\u010d\u00edt\u00e1te pokrok v budov\u00e1n\u00ed sval\u016f va\u0161eho t\u011bla, mus\u00edte jich vz\u00edt n\u011bkolik<a href=\"https:\/\/anabolic-coach.com\/cs\/7-vyzivovych-tipu-pro-uspesnou-promenu\/\" target=\"_blank\" rel=\"noopener\"> dietn\u00ed parametry<\/a> v \u00favahu. Svaly se skl\u00e1daj\u00ed ze spojovac\u00edch tk\u00e1n\u00ed a svalov\u00fdch vl\u00e1ken a obsahuj\u00ed glykogen (ulo\u017een\u00fd sacharid), krev a vodu. Kdykoli p\u0159ijmete v\u00edce kalori\u00ed, ne\u017e vyd\u00e1te, budete na cest\u011b k budov\u00e1n\u00ed kostern\u00ed svalov\u00e9 hmoty.<\/p>\n<p>Dostatek b\u00edlkovin je d\u016fle\u017eit\u00fd, zvl\u00e1\u0161t\u011b pokud je spojen s odporov\u00fdm tr\u00e9ninkem. Studie ukazuj\u00ed, \u017ee konzumace alespo\u0148 0,3 g b\u00edlkovin na kilogram t\u011blesn\u00e9 hmotnosti p\u0159i ka\u017ed\u00e9m j\u00eddle je spojena s reakc\u00ed na budov\u00e1n\u00ed sval\u016f.<b> <\/b><\/p>\n<p>Svalov\u00fd r\u016fst je podporov\u00e1n konzumac\u00ed 1,6 a\u017e 2,2 gram\u016f b\u00edlkovin na kilogram t\u011blesn\u00e9 hmotnosti ka\u017ed\u00fd den. Tento po\u017eadavek na b\u00edlkoviny lze splnit konzumac\u00ed bu\u010f 3 j\u00eddel s 0,53 g b\u00edlkovin na kilogram t\u011blesn\u00e9 hmotnosti nebo 4 j\u00eddel s 0,4 g b\u00edlkovin na kg t\u011blesn\u00e9 hmotnosti.<\/p>\n<p>Proteinov\u00fd pr\u00e1\u0161ek, kter\u00fd v\u00e1m m\u016f\u017ee pomoci z\u00edskat doporu\u010den\u00e9 mno\u017estv\u00ed b\u00edlkovin ve va\u0161\u00ed strav\u011b, je jen jedn\u00edm z mnoha dopl\u0148k\u016f, u kter\u00fdch bylo prok\u00e1z\u00e1no, \u017ee podporuj\u00ed budov\u00e1n\u00ed sval\u016f.<\/p>\n<p>10 aminokyselin s rozv\u011btven\u00fdm \u0159et\u011bzcem (BCAA) je dopln\u011bk, kter\u00fd v\u00e1m m\u016f\u017ee pomoci z\u00edskat b\u00edlkoviny, kter\u00e9 pot\u0159ebujete pro rozvoj sval\u016f, ale nemus\u00ed b\u00fdt nutn\u00e9, pokud ji\u017e j\u00edte dietu s vysok\u00fdm obsahem b\u00edlkovin.<\/p>\n<p>U star\u0161\u00edch dosp\u011bl\u00fdch je mechanismus, kter\u00fdm suplementace kreatinu pom\u00e1h\u00e1 p\u0159i nab\u00edr\u00e1n\u00ed svalov\u00e9 tk\u00e1n\u011b b\u011bhem tr\u00e9ninku odporu, st\u00e1le nezn\u00e1m\u00fd.<\/p>\n<p>Proto\u017ee v\u0161ak dopl\u0148ky nejsou regulov\u00e1ny, nelze zaru\u010dit \u00fa\u010dinnost ani bezpe\u010dnost \u017e\u00e1dn\u00e9ho konkr\u00e9tn\u00edho dopl\u0148ku. P\u0159ed u\u017eit\u00edm jak\u00fdchkoli dopl\u0148k\u016f stravy, v\u010detn\u011b kreatinu nebo BCAA, se pora\u010fte se sv\u00fdm l\u00e9ka\u0159em, abyste se ujistili, \u017ee zvolen\u00fd produkt a d\u00e1vkov\u00e1n\u00ed jsou vhodn\u00e9 pro va\u0161e jedine\u010dn\u00e9 zdravotn\u00ed pot\u0159eby. Vyberte produkt, kter\u00fd pro\u0161el nez\u00e1visl\u00fdm testov\u00e1n\u00edm organizac\u00ed jako USP, NSF nebo Consumer Lab.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-1949 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/selection-of-protein-powders.png\" alt=\"\" width=\"751\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/selection-of-protein-powders.png 751w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/selection-of-protein-powders-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/selection-of-protein-powders-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/selection-of-protein-powders-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/selection-of-protein-powders-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/selection-of-protein-powders-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/selection-of-protein-powders-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/selection-of-protein-powders-728x407.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/selection-of-protein-powders-608x340.png 608w\" sizes=\"(max-width: 751px) 100vw, 751px\" \/><\/p>\n<h3><b>Z\u00e1v\u011bre\u010dn\u00e9 my\u0161lenky<\/b><\/h3>\n<p>Va\u0161e genetika, pohlav\u00ed, v\u011bk, hladina hormon\u016f, <a href=\"https:\/\/anabolic-coach.com\/cs\/6-trenink-budovani-svalu-tajemstvi\/\" target=\"_blank\" rel=\"noopener\">tr\u00e9ninkov\u00e1 rutina<\/a>, strava a \u017eivotn\u00ed styl hraj\u00ed v\u00fdznamnou roli ve va\u0161em \u00fasp\u011bchu p\u0159i budov\u00e1n\u00ed kostern\u00edho svalstva nebo jinak. Abyste v\u011bd\u011bli, zda nab\u00edr\u00e1te svalovou hmotu nebo ne, mus\u00edte porovnat sv\u00e9 sou\u010dasn\u00e9 v\u00fdsledky s t\u011bmi, kter\u00e9 jste zaznamenali d\u0159\u00edve. Abyste vid\u011bli v\u00fdrazn\u00e1 zlep\u0161en\u00ed sv\u00e9 s\u00edly a hmoty kostern\u00edho svalstva, mus\u00edte udr\u017eovat zdravou a \u010distou stravu, pravideln\u011b se zapojovat do odporov\u00e9ho tr\u00e9ninku a zotavovat se dostate\u010dn\u00fdm odpo\u010dinkem.<\/p>","protected":false},"excerpt":{"rendered":"<p>Rychlost nab\u00edr\u00e1n\u00ed kostern\u00edho svalstva se li\u0161\u00ed od \u010dlov\u011bka k \u010dlov\u011bku. Se spr\u00e1vnou v\u00fd\u017eivou (nejl\u00e9pe s p\u0159ebytkem kalori\u00ed) a rezistentn\u00edm tr\u00e9ninkov\u00fdm re\u017eimem byste v\u0161ak m\u011bli po\u010d\u00edtat s r\u016fstem od p\u016fl kila do dvou kilo kostern\u00edho svalstva za m\u011bs\u00edc. Existuje tak\u00e9 n\u011bkolik faktor\u016f, kter\u00e9 mohou ovlivnit, zda, kdy a jak [\u2026] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/cs\/prirustky-kosterniho-svalstva\/\">V\u00edce<\/a><\/p>","protected":false},"author":3,"featured_media":1981,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[70,69],"tags":[],"class_list":{"0":"post-1911","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"category-training"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How Much Skeletal Muscle Mass Can You Gain in 30 Days? - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"The rate of skeletal muscle gain varies from person to person. 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