How Long Does It Take to Build Muscle? : Complete Guide 2024
When it comes to building muscle, the important thing to remember is that your goal must be to improve your health. Just focusing on improving the way your body looks is not the way to go.
Many people engage in harmful activities, such as taking too many steroids, which help them with muscle growth but damage their health as a result. That’s why it is important to know about the healthy ways to build muscle mass and enhance muscle gains.
You’ve probably heard that it takes a long time to build muscle. You’ve probably also heard that muscle growth is easy. So which is it?
You may have heard a lot of different things about how to build muscles. Wondering how long does it take to build muscle? Keep reading to find out.
How Long Does It Take To Build Muscle Mass?
Generally speaking, if you’re a beginner and you work regularly, you’ll start to see results in about eight weeks. If you’re more experienced, you may start to see changes in as little as three or four weeks.
And if you’re pushing yourself in the gym and eating right, you could see gains in as little as two weeks.
At What Age Is It Hard To Build Muscle?
Studies have shown that muscle growth becomes difficult as you get older, especially once you are over fifty years of age. This is because the rate of muscle protein synthesis (the process by which new muscle proteins are created) decreases as you age.
Do You Ever Stop Gaining Muscle?
Yes, muscle gain gradually slows as you age, and at some point, you will stop gaining any more muscle. Less and less human growth hormone releases in the body as we age. You will experience muscle growth, with or without workouts, until your late thirties.
However, if you do not engage in exercising and do not work on your muscles, it is very much possible that your muscle mass will have stopped increasing by your late thirties.
Do Women Build Muscle At The Same Rate As Men?
No, the time women’s bodies take to build muscle is not the same as men’s. Women have less testosterone than men, which means they can’t build muscle as quickly.
In addition, women tend to have more body fat than men, which means they have a higher percentage of slow-twitch muscle fibers. These fibers are resistant to fatigue and better suited for endurance activities.
How To Gain More Muscle Than Fat?
The best way to make sure you’re gaining more muscle than fat is to lift weights that are challenging for you and to eat a diet that supports your workout goals. If you’re lifting weights that are too easy, you’re not going to see much of a change.
And if you’re not eating enough calories or amino acids, you won’t be able to build muscle. You should also focus on your diet and increase your protein intake.
If you want to build muscle quickly, you need to lift heavy weights and eat a lot of food. But don’t forget that there’s no such thing as a quick fix—it takes time and dedication to see results.
Do Muscles Grow On Rest Days?
Yes! Rest days are critical for muscle growth or muscle gain. You need to give your body time to do the repair work, which is why rest is essential. When you rest, your body can rebuild the damaged muscle tissue, getting stronger in the process. So don’t skip those rest days—your muscles need them!
How Do I Choose The Best Protein To Build Muscle?
One of how you can speed up the process of building muscles is to take the right supplements and protein powders. Proteins are crucial for strong muscles.
We have done considerable research on the subject, and we recommend the following two supplements for enhancing the growth of your muscles and improving stamina:
1. Supports Energy and Focus: Max Gains Bulking Stack
If you want to build muscles in a sustainable and fast way, Max Gains Bulking Stack is one of your best companions. This stack includes Clenbulen, Anadroxin, and Venabol. It contains 100% natural ingredients that will pump you up within no time, and the results will be long-term.
Max Gains Bulking Stack contains amino acids, vitamins, and other natural compounds. All ingredients in this stack serve the purpose of maximizing stamina and androgen output. Clenbulen contains phenethylamine, glucomannan, fursultiamine, L-tyrosine, and caffeine.
2. Increases Muscle Protein Synthesis: Muscletech Clear
Muscletech Clear is among the best muscle recovery and building supplements. It is a healthy muscle builder for both men and women if you are especially interested in post-workout muscle amplification.
This supplement contains powerful ingredients that enhance the process of protein synthesis and protects muscles from breaking down. It also contains a very powerful derivative of the amino acid leucine called BetaTOR, which both enhances muscle growth and decreases muscle breakdown.
The BetaTOR in this supplement will help you gain up to 16.3 Ibs (about 70%) of muscles within three months and reduce the breakdown of muscle by about 58%.
Full Article: MuscleTech Clear Muscle Review: Does it Really Work?
Cardio and Muscles
You might think that cardio is not that helpful, but it actually is. Going to the gym is helpful, but adding in some cardio is also very good for your muscles. When you do cardio, you’re increasing your heart rate and blood flow.
This helps transport more oxygen to your muscles, which is essential for muscle growth. So don’t be afraid to add a little bit of cardio to your routine—it just might help you build more muscle in the long run.
Diet and Muscles
When you’re trying to build muscle, you need to make sure you’re eating enough calories to support your body’s growth. But not just any calories; you need to make sure you’re getting enough protein.
Protein is the building block of muscle, so it’s essential that you’re getting enough of it in your diet. The best way to do this is to eat a variety of amino acids-rich foods, including lean meats, fish, eggs, beans, and nuts.
Should I Focus On Lifting Heavy Weights Or Doing More Reps?
If you’re a beginner, focus on doing more reps with lighter weights. And if you’re more experienced, start lifting weights that are heavier to see more muscle growth.
Building Muscle The Right Way Through Professional Digital Programs
There’s no magic formula or shortcut to building muscle. You have to put in the time and effort, day in and day out. You have to be consistent with your strength training, your diet, and your recovery. And you have to be patient.
However, that doesn’t mean there are no ways in which you can speed up or improve the process. There are many programs that can help you along the way.
If you are interested in gaining muscle mass fast and efficiently, you will find the following programs really helpful.
1. Uses Torque and Tension Methods For Building Muscle Strength: Ben Pakulski Mi40
Ben Pakulski’s Mass Intelligence 40 or Mi40 program consists of about 40 exercises that will help you optimize the strength of your muscle groups, give you flexibility, enable you to enjoy the full range of muscle movement and overall motion, and increase your stamina.
If you sign up for this program, you will get downloadable explanatory videos, audio, and manuals. You will learn about lots of things, including exercise execution, stack protocol, strength training, weight training, and nutrition. It consists of different workout routines for legs, abs, chest, triceps, hams, and other areas or any muscle group.
2. Helps You Achieve Tight and Lean Muscles: Suspension Revolution
This program basically emphasizes that you should focus on all muscles and not ignore any muscles. People usually focus too much on abs and biceps. Suspension Revolution will teach you how to truly transform your body and give all muscles the attention they require.
The author of this program, Dan Long, a suspended-body weight training and strength training expert, claims that Suspension Revolution targets up to 600 muscles. That’s why Suspension Revolution is one of the best programs when if you want to gain muscle and lose body weight.
The exercise in this program is also very easy to practice because they do not rely on any heavy equipment.
3. Produces “Work Horse” Strength”: Time Volume Training Program
Building muscle fibers may seem like a very hard task to do from home, but if you do it the way Time Volume Training recommends it, you will love it. Time Volume Training is one of the few good strength training programs that help with building muscle mass without the use of heavy equipment.
What makes this program better and unique than other programs is that it relies on training density instead of training intensity. Let us explain the process with an example.
Let’s say you do eight reps, then you rest for 12 seconds, and then you do it again until you can’t do it anymore. By that time, you will increase the resting time, say from 12 seconds to 15 seconds. And then, you will repeat the process.
Doing exercise in this way ensures that muscle fibers build gradually and your stamina improves over time. This gradual improvement ensures long-term results.
Full Article: Time-Volume Training Review 2024: Does it Work?
4. Sharpens The Mind & Boosts Overall Wellness: Warrior Zero
Warrior Zero is the best option for you if you are into really intensive workouts. This program is based on military principles and consists of exercises that are similar to the ones that are part of the military strength training of military personnel.
It’s an extreme program, but it’s totally worth it. Make sure you have a little bit of prior gym experience and have been exercising for a while before you sign up for it. It’s best to start with a heavy program if you are already used to exercising.
How long does it take to build muscle? This is a very frequently asked question. The answer to this question is not as simple as you may think. There are many factors that contribute to how long building muscle takes, such as the intensity of workouts, your diet, your own baseline strength, your body type, etc.
The important thing to remember is that your body is unique and what may help other people might not help you. It’s really up to you to figure out what’s best and feasible for you and your body.
If you want to gain muscle, your main focus should be improving your health. That’s why you should focus equally on exercise, dieting, and the supplements or proteins that you use to speed up the process.
How Long Does It Take to Build Muscle FAQs
Does gaining muscle melt body fat?
Yes, if you are doing it with workouts. When you work out, your body needs more energy and burns fats.
Can proteins make you fat?
Yes, if you do it excessively, especially without exercise.
How frequently should I exercise?
It depends on your body type and your body needs. However, whatever routine you follow, make sure you follow it consistently with ease.