CrossFit South Denver: Biology’s Timeline vs. The Work Week Timeline
“Coach, I’ve been coming for 4 straight weeks, and I don’t see any physical changes in my body. What gives?”
Here’s the hard truth: Biology doesn’t care about your weekly schedule or paycheck timeline. It takes time, patience, and consistency to see physical transformation.
The Reality Check:
Best-case scenario? With dialed-in nutrition and consistent workouts, it takes about 8 weeks (56 days) to gain just 1 lb of muscle.
Not fueling properly? It could take 12 weeks—or longer.
So, what’s happening in the meantime?
Most of your early progress is happening at the neurological level. Your brain is getting better at telling your muscles to work:
- You’re improving your ability to create mechanical tension (squeeze!).
- This tension recruits more muscle fibers, helping you build stronger, more resilient tissue.
Translation: Focus on the “how,” not just the “how much.”
Want to maximize your gains? It’s not about rushing through the reps. It’s about the quality of your tension—how you squeeze and engage the muscles matters more than just doing more reps.
Want to Dive Deeper?
How Muscle Growth Happens
Building muscle starts when you challenge your muscles with new stress:
- Lifting weights.
- Performing bodyweight exercises.
- Sprinting.
These movements cause microscopic damage to your muscle fibers. Your body rebuilds those fibers stronger—if you fuel it properly.
Fuel is Key
Protein is the building block of muscle recovery and growth. Aim for:
- 1 gram of protein per pound of your ideal body weight daily.
- Space it out: 25–35 grams per meal for optimal results.
Maximize Your Range of Motion
Want real progress? Move through a full range of motion. For example, a deep squat (with good form) creates the best muscle adaptations.
At CrossFit South Denver, we’re not just about reps—we’re about results. Keep showing up, trust the process, and focus on quality over speed.
Your muscles are listening, even if they’re a little slow to speak up.
