You have been going to the gym almost every day, for weeks, maybe even months. Yet, no matter how hard you train, you don’t seem to be getting the results you want. Putting in all that hard work and not seeing the outcomes you expect can be frustrating and unmotivating.
“How long does it take to build muscle?” you may ask. Well, we all know building muscle doesn’t occur overnight. There’s so much more involved in learning how to build muscle, and today, we’ve brought you a thorough guide with everything you need to know.
How Long Does it Take to Build Muscle?
Metabolisms and bodies vary from person to person, so results can vary from weeks to months. However, an average beginner who strictly follows their workout routine and diet can expect to see the benefits within 4-6 weeks. Your results will become more noticeable after approximately 8 weeks.
How to Build Muscle-Strength Training
In order to build muscle and improve fitness levels, you need to include strength training in your workout routine. Strength training consists of using weights. Not just by using barbells and dumbells but, you could use machines, resistance bands, and even your own weight to perform strength training.
When incorporating strength training into your routine, you should keep in mind the following tips.
Target Each Muscle Group Twice per Week
People think that overworking the same muscle group consecutively for several days straight will speed up the muscle growth process. However, research shows that it’s more effective to work the targeted muscles twice a week.
Also, it’s best to split your workout routine each week. For example, you could try working arms one day, the next day legs, and the following day arms again. That way, you allow your muscles to rest.
Exercise Full-Range Motion
Try to perform your exercises in a full-range motion. In other words, when squatting or doing a pushup, going as low and slow as possible is crucial to maximizing muscle growth. It’s more effective to do this than to perform the exercise rapidly.
Exercising in full-range motion might mean that you’ll have to start using lighter weights at first. However, this is completely ok. It’s more important to perform the exercise thoroughly than to lift heavy weights.
Resistance and Reps
To build strength, you have to make sure you exercise your muscles enough and increase intensity. For example, when performing an exercise, aim to work it 3-6 times, with 6-12 reps. The more you progress, you’ll gradually work your way up and be able to do more sets of more reps.
Also, if you don’t increase your workouts’ intensity, you’ll body will eventually get used to the regular performance, and your muscles won’t grow. Ensure that once you’ve reached your goal, increase the intensity to keep encouraging muscle growth.
Rest
Getting enough sleep is vital for strength training. Sleep helps your muscles rest and allows them to repair themselves after an intense workout. This also applies to getting enough rest days in your workout routine.
Working the muscle two or more days in a row can exhaust the muscle. After working out a muscle group, make sure to rest them for 1-2 days straight. Listen to your body, and if you feel you still need more rest, don’t be afraid to take an extra rest day.
Proper Diet
You can be exercising like a maniac every day, but you won’t see results if you’re not feeding your body the right food. To build muscle, it’s crucial to maintain a healthy and well-balanced diet.
Protein
Amino acids are what make up proteins, which is the key to building muscle. Tiny micro-tears form in your muscles every time you exercise and lift weights, which is why our muscles feel sore the next morning.
The protein you consume will allow your body to break it down and use the amino acids to repair the micro-tears in your muscles. This will fill the tear, which is what makes the muscle grow.
Foods rich in protein are:
- Beef
- Poultry
- Eggs
- Milk
- Cheese
- Lamb
- Fish
- Beans
- Nuts
- Soy Beans
- Seeds
These foods are also rich in the amino acid leucine. The amino acid leucine plays a vital role in building muscle, preventing muscle loss, and muscle recovery.
Another way to include sufficient protein in your diet is by using a high-quality protein powder. Protein powder is a fantastic supplement to include in your diet if you aren’t getting enough protein. There’s a wide variety of protein shakes nowadays.
The commonly used proteins are whey protein concentrate and whey protein isolate. The differences between the two involve the process they’re made in as well as the amount of protein they have. Iso protein usually contains 90% protein, with minimal traces of lactose, fat, and carbs, unlike whey protein concentrate.
Micronutrients
Vitamins and minerals form part of the micronutrients category. These are essential to process all the other important nutrients included in your diet. For muscle building, certain micronutrients should be consumed to promote proper muscle growth, such as:
- Iron
- Calcium
- Zinc
- Potassium
- Phosphorus
- Sodium
Before taking any supplements, consult with a medical professional. You want to be sure every supplement you take is completely safe.
Healthy Fats
Your body needs fat to provide energy to muscles, especially during strength training. And, it boosts your metabolism, which helps you burn fat more quickly and gain muscle mass. However, your body needs healthy fats, not trans or saturated fats, such as:
- Olive oil
- Avocados
- Greek Yogurt
- Dark Chocolate
- Salmon
- Olives
The amount of daily fat intake you need depends on your goals, body, and training routine. The recommended amount should vary from 15%-20% in your caloric intake.
Plan it Out and Get Started
Looks like you won’t be asking yourself, “how long does it take to build muscle?” anymore, now that you know the basics of muscle building. It’s time to plan out your schedule, readjust your eating habits, and get started. If you still feel a bit lost, it’s always good to ask a professional for some guidance, such as a dietician or a personal trainer.
Our blog is filled with tons of informative articles that you will undoubtedly find helpful, so keep browsing through our webpage.
