It takes much longer to build muscle than most people think. It’s a slow – almost excruciatingly slow – process that can feel daunting when you’re not seeing the muscle definition you want.
Learn how long it takes to build muscle and what factors affect your ability to do so, and fitter .
How muscle growth happens
Building muscle involves repairing microtraumas in your muscle fibers. Here is a breakdown of this extremely complex process:
1. Every muscle is made up of thousands of tiny muscle fibers.
2. When you lift weights (or do body weight exercises), your muscles suffer tiny injuries in their fibers.
3. Then when you rest your muscles, your body begins to repair your damaged muscle cells.
4th. The repair process involves melting together torn muscle fibers as well as depositing new proteins in each muscle cell.
5. The repair process will make your muscles bigger and stronger.
Remember, the above is a hugely oversimplified version of what actually happens in your body after strength training. In reality, the process involves more than just your muscles – your nervous, circulatory, and endocrine systems all contribute to muscle repair and growth.
How long does it take to build muscle?
There is no single timeline for building muscle as several factors affect your ability to build muscle, including:
Your protein intake: While allhave their roles is king when it comes to building muscle. Your muscles need enough protein to repair themselves from the stress of stress . Without enough protein, muscle growth stagnates.
Your calorie intake: When you don’t eat enoughYou won’t gain muscle every day even if you eat a lot of protein. In order to build muscle, your body needs to create new tissue and cannot create something out of nothing. Extra fuel from extra calories accelerates muscle recovery and growth. This is one reason many people never achieve their muscle growth goals – they are unwilling to deal with the extra body fat that comes with a period of muscle building.
Your sleep plan:is not a smart strategy. You may see some gains, but you definitely cannot optimize muscle growth if you don’t give your body a chance to recover.
Your lifting routine: When trying to build muscle, there are two important concepts that you should know about strength training: frequency and volume. Frequency refers to how often you train a muscle or muscle group, while volume refers to the total amount of stress you put into a muscle.
For example, if you do three sets of 10 reps of 100 pound squats, your total volume is 3,000 pounds. More volume and frequency usually means more muscle, unless you get to the point of.
Your training age: The more advanced you are, the less muscle growth you will see (yes, that sounds backwards). Everyone has a maximum genetic potential for muscle growth. The closer you get to your muscle growth, the harder it will be to build more muscle.
Your actual age: As with many other things, building muscle becomes more difficult as you age. Sarcopenia, or loss of muscle mass and function, is a major problem in older adults. That’s one reason it’s so important.
Other important factors are your genetic potential for building muscle (which is not quantifiable without laboratory testing, and even then, a kind of laundry detergent of your choice) and testosterone levels – which is why men usually have more muscle than women. Other hormones, including human growth hormone and insulin growth factor, also play a role in muscle growth.
All in all, muscle building begins the moment you challenge your muscles to do something. True beginners can see muscle growth within six weeks of starting a resistanceAdvanced lifters can see results within six to eight weeks of changing their usual strength training plan.
Regardless of your fitness level, muscle building takes several weeks, even if you eat yourself.and training plan are all selected to optimize muscle growth.
Can You Build Muscle With Cardio?
It depends on your definition ofand your training age. Most people are not going to build much muscle from traditional cardio like walking or jogging, and people who have been exercising for a long time definitely won’t build new muscle from traditional cardio. It doesn’t recruit your muscles in a way that sends a muscle building signal to your body.
However, cardio, which includes high-intensity exercises like plyometrics (think jump squats) or high-volume strength training, can. Hill sprinting, hiking, skiing, and other outdoor cardio can also be small contributors to muscle mass, especially for beginners. People with a long history of exercise may not see as much success with cardio.
Although cardio can improve your overall fitness and, in select scenarios, help build muscle, weight training remains the best way to build muscle mass.
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a doctor or other qualified health care provider with any questions about a disease or health goals.