How Long Does It Take To Build Muscle?
How long does it take to build muscle? That is the question. And it’s a question that everyone asks when they first set out on a muscle building mission. While the question seems easy enough to answer, the truth is that there is not a definite answer. Muscle building is dependent on a number of factors.
With that said, the rate at which you build muscle is entirely up to you and depends on the amount of time and effort you put into it. Here we’ll talk about the major factors that affect the rate at which you gain muscle mass and some tips on how you can tilt the odds in your favor and gain muscle mass quicker.
Factors affecting muscle growth
Men generally gain muscle much faster than women. All other factors held constant, a man will gain muscle about 2 to 3 times faster than a woman. The testosterone levels in men allow their bodies to produce more growth hormones and this translates to a faster rate of growth in muscle. This does not mean that women should be discouraged and give up on building muscle. Women too can accumulate a considerable amount of muscle mass. Unfortunately, it’s just a slower process.
We are all wired differently and some of us can gain muscle with little effort while others may need to put in additional work. Your current physique tells a lot about your body’s ability to gain muscle. Everyone has a slightly different frame and level of natural athletic ability. You should have a good idea of where you stand, genetically, based on your current abilities.
Diet is essential to the muscle building process. The right diet for muscle growth is high in protein. High protein foods such as chicken and eggs should therefore be cornerstones of your diet. Healthy and natural foods such as fruits and vegetable should also be a steady part of your diet. While you need energy to perform intense workouts in order to gain muscle, you have to be careful to monitor and limit empty calorie consumption. Excessive junk foods will demolish your achievements in the gym. It is also important to take enough water, at least 2 liters a day in order to keep the body hydrated.
When you take care of your body outside of the gym, you’ll left with simply getting results inside of the gym. This is the easiest part of building muscle. Because when your body is fueled by the correct foods which promote muscle growth, all you need to do is show up in the gym and results will follow.
Working out allows your body to gain muscle instead of converting excess calories you ingest will be converted to fat. Your workout should be centered on promoting blood circulation to the areas you want to build muscle. Increased blood flow to these areas will in turn lead to increase in the rate of protein synthesis and muscle growth. To get results faster, you can increase the intensity of your workouts as your body adapts and grows more muscle. This is achieved by adding reps and/or increasing weights throughout your workout.
For exercise to be effective, you have to be consistent. You have to follow your muscle building regimen to the letter otherwise it will take years before you get the desired results
Rest is often ignored by athletes and bodybuilders. But, I can’t stress how important rest is to the muscle building process. There are two different segments of rest.
First, you need to allow your muscles to rest after working them out. Because, when you work out, your muscles tear. And after they tear, they repair themselves during the resting stage. After they repair, they become larger and able to life more weights whih starts the cycle over again. It’s important to understand that you can rest one muscle group while exercising another. For instance today, you may work out your chest and shoulders. Tomorrow, you may work out your core. And the next day, you may work out your legs. This insures a two day period minimum that allows the muscles to recover, repair, and strengthen.
The second part of rest is ensuring you get enough sleep. A lack of sleep will derail your process even if you are exercising right and adhering to the perfect diet. You need to have at least eight hours of sleep every day. This allows enough time for your body to recover and generate new muscle.
How to Fast Track the Rate of Muscle Growth
While there is nothing you can do about your gender or your genetic makeup, there are certain steps you can take to get on the fast-track. In this day and age, we have a lot of control in determining the rate at which your body builds muscle – even if you’re at a genetic disadvantage.
This process involve giving the body the right diet for muscle growth, enough energy for exercise and effective recovery to promote new muscle growth when the body is at rest.
Supplements Will Take You to the Next Level
There are all kinds of supplements available on the market today. Among these are supplements that are designed to fill the gaps available in our diets today. In the case of muscle building, supplements such as protein powder are designed to that your body gets all the nutrient it needs to build muscle.
A supplement like Glutamine is designed to provide the body with adequate amino acids for muscle building and optimal health. The same applies to pre-workout supplements that works to provide the body with the energy and essential nutrients required to build muscle.
Our Explosive Big Mass Weight Gainer is specifically designed to aid in accelerated muscle growth by providing the right balance of carbohydrates and proteins in the diet.
The fact that you are taking a supplement does not mean that you can compromise on diet, exercise or rest. Supplements just give you that extra boost that you would otherwise have a hard time achieving. They also make it easier to provide your body with the needed nutrients to maximize performance when time is limited. For example, BioGains will give you the same, or more, calories than nutrients than a normal meal. But, it can be mixed in seconds as opposed to taking hours to cook and/or prep.
If you take supplements to accelerate your results, remember to take the supplements as directed as anything more or less than the recommended dose will work to your disadvantage.
So, How Long Does it Take to Build Muscle?
With rigorous exercise and a good diet, a man can gain one to three pounds of solid muscle every month – like clockwork. This will of course start happening after the body has gotten into a routine and this takes about one month of consistent work in and out of the gym. It will however take close to six months to see huge results.
Within one year a man can expect to gain about around 24 pounds of lean muscle. Some people depending on genetic makeup can even gain more than this. Some athletes have been recorded to gain over three pounds of lean muscle every month. It is important to remember that consistency is key to success where gaining muscle mass is concerned.
No matter how hard you work out today, you will not get any tangible results if you do not continuously work out with the same – or more – intensity. The same applies to diet. You have to maintain a healthy diet in order to see results. All in all, gaining muscle mass is extremely possible and results can be guaranteed – if you put in the work.