How Long Does It Take To Build Muscle?

How Long  Does It Take To Build Muscle?

The answer varies per person depending on one’s genetics, fitness level, hormones and diet. An optimal strength training routine is 2 to 3 times a week, targeting all major muscle groups, performing 3 sets of each exercise to the point of muscle fatigue along with an adequate amount of protein in your diet. Muscle growth begins around week 4 from consistent weight training, however, it is generally not visible to the naked eye. 8 -12 weeks is the usual time period when people begin to notice the results of hypertrophy (muscle growth).

The good news is that it is never too late to make a difference in your physical health and we actually have quite a bit of control with how our bodies look and function.

Skeletal muscles are the most adaptable tissues in your body. Intense weight training which should be modified according to one’s abilities, age and functionality, places muscle fibers into trauma by causing micro-tears which then forces cells on the outside of muscle fibers to activate forming new blood capillaries, repairing muscles cells and sending cells to your muscles. This is a repair response to rebuild muscle fibers by joining together and as a result, increasing the muscle fiber.

Anabolic hormones like growth hormone, estrogen, insulin and testosterone help muscles grow. Estrogen which is highest in women, improves muscle mass and strength along with building collagen of connective tissues. Testosterone, present in both male and females, yet 10 times higher in men, helps release growth hormones which stimulate tissue growth. Reduction in estrogen and testosterone occur as we age which can result in a breakdown of muscle.

Protein plays an important role in the process of building muscle. Consuming 0.5 to 0.8 grams of protein per pond of body weight per day is recommended. For example, if you weight 160 lbs, consuming 128 to 192 grams of protein to muscle growth.

Other factors such as muscle fibers and tendon length also muscle growth. Elements that can decrease muscles are fluctuating hormones such as adrenaline, cortisol and glucagon which is why factors like sleep, stress and diet are important to illicit muscle growth progress.

Adequate rest in between workout days is essential in order for the body to properly digest and utilize nutrition and hydration. Not resting in between workout days can lead to injury due to overtraining and improper form in order to accommodate soreness. Rest, refuel and regenerate is important to keep in mind for ideal recovery so that when you hit your next workout you are rejuvenated both mentally and physiologically.