Anyone who’s ever tried to build biceps or get a bigger back knows the process is easier said than done.
The answer depends on many variables, from training methods and calorie intake to the macronutrients provided by the foods you eat. (opens in new tab) If you just want to eat but aren’t eating enough protein (opens in new tab) Use progressive overload (opens in new tab) As a general rule, it cannot be packed in large quantities.
But even optimizing muscle building (or hypertrophy) (opens in new tab)) is poorly processed. Age, gender, and genetics play a role in determining how successful a bodybuilding exploit will be.
We spoke to exercise physiologist Bianca Glover to find out how long it takes to build muscle and get some advice on how to do it.
Bianca Glover is a Certified Exercise Physiologist, Medical Exercise Specialist, and Personal Trainer. She holds multiple certifications and specialties from the American Council on Exercise (ACE), the American College of Sports Medicine (ACSM), and the American Heart Association. Her areas of expertise include her functional training, strength training, and orthopedic considerations.
How long does it take to build muscle?
There’s no hard and fast time frame for how long it takes to build muscle.
But for rough numbers, she points to a 2018 study published in the European Journal of Applied Physiology. (opens in new tab) This explores the role of skeletal muscle injury and muscle protein synthesis.
“According to this study, muscle growth is seen after about 10 sessions, but significant muscle hypertrophy is only observed after about 18 sessions,” says Glover.
According to the study, the increase in muscle size during the early stages of strength training (four or fewer sessions) is attributed to “muscle injury swelling.” After 10 sessions, “moderate muscle hypertrophy occurs,” and after about 18 workouts, “true muscle hypertrophy is observed.”
However, the 2017 study was also published in the European Journal of Applied Physiology. (opens in new tab) concluded that “significant gains in lean body mass” were seen in just seven training sessions performed over four weeks.
In this study, 13 untrained men performed dumbbell curls and shoulder presses twice weekly for 4 weeks. They completed 8 to 12 repetitions, worked until they could do no more, and increased weight in the right places as they progressed from session to session. I drank a milliliter of whole milk.
(You can also train different types of muscle fibers to improve other aspects of performance such as endurance and power. To learn more, read our feature article: What Are the Different Muscle Fiber Types? ? (opens in new tab))
How long does it take to lose muscle?
After transplanting your hard-earned muscle to grow, the last thing you want to consider is losing it (also called atrophy). Unfortunately, it can be due to underuse of muscles, poor nutrition intake, or both. Thankfully, a missed gym session isn’t enough for this to happen.
“The atrophy rate usually depends on your current physical condition,” says Glover. “The more in shape you are, the longer and slower it will atrophy.
“But usually after a week of little or no activity, you may start noticing signs of atrophy.”
2014 study on effects of disuse on muscle size and strength – published in Acta Physiologica (opens in new tab) Journal – “Even short periods of muscle disuse can cause significant loss of skeletal muscle mass and strength,” found.
However, this indicated that the muscles were not fully active, and 24 study participants immobilized their knees on their legs for either 5 or 14 days using complete leg casts. did. In just 5 days, I lost lean body mass in my legs.
How does muscle growth occur?
Knowing how to gain muscle is important if you’re trying to bulk up (opens in new tab) in general.
‘Resistance training creates tiny tears in your muscles through a variety of movements under load,’ explains Glover. “These tears are repaired and built using amino acids (proteins) as building blocks.
In other words, muscle building relies on muscle effort (which is usually achieved through resistance or weight training. (opens in new tab)) and adequate protein intake. We asked Glover to give us some more insight on the best ways to target and grow muscle.
targeted training
“If you want to grow a specific muscle or muscle group, also known as hypertrophy, you need to perform exercises that target them,” says Glover.
“The best approach is to take the guesswork out of your exercise program. You might think your exercises focus on a specific muscle or muscle group, but do you know for sure? Taking the time to do a little research can make a big difference.”
Glover gives an example of performing a leg press for the glutes (opens in new tab) increase.
“You may think your leg press routine is targeting your glutes, but your leg position may be targeting a different muscle group. If your feet are too low on the leg press surface, It’s actually mostly working on the quadriceps.
If you want to target your shoulder muscles, try these exercises that are best for your shoulders. (opens in new tab) Recommended by Certified Strength and Conditioning Coach Mitch Rainsford.
Load
“You have to put in the right amount of resistance to grow muscle,” says Glover.
In other words, if the weights you lift and the number of repetitions don’t challenge your muscles with the right amount of stimulation, your muscles won’t grow efficiently.
“When you exercise for hypertrophy, you typically add more weight and fewer repetitions. Measure as a percentage.
“To grow muscle, you need to train using 75% of your maximum reps in one reps. If you can’t, or if the weight feels too light, adjust accordingly.”
Training at high and low loads can stimulate muscle growth, but it’s generally believed that this load and a rep range of 8-12 are optimal for hypertrophy.
American College of Sports Medicine (opens in new tab)The review states: A higher volume, multiple set program is recommended to maximize muscle hypertrophy. ”
nutrition
“Nutrition is an important aspect of recovery and plays a big part in building muscle,” Glover says. Several factors are involved, such as whether
A 2019 study published in the International Journal of Environmental Research and Public Health found that “muscle hypertrophy occurs when muscle protein synthesis exceeds muscle protein breakdown, resulting in a cumulatively positive net protein balance.” increase.
“From a nutritional standpoint, consuming protein alongside resistance training is a powerful stimulus for muscle protein synthesis.”
Information published by the American College of Sports Medicine (opens in new tab) “People who exercise regularly should consume more protein than the recommended daily intake.
“In order to increase muscle mass in combination with physical activity, people who regularly lift weights or train for running or cycling events should consume between 1.2 and 1.7 grams per kilogram of body weight per day, or 0.5 grams of muscle mass. We recommend consuming a range of protein, up to 0.8 grams per pound of body weight.”
However, other research suggests this number could be higher. A 2017 study published in The Journal of Nutrition (opens in new tab)A study of the protein requirements of young male bodybuilders found an estimated average protein requirement of 1.7 g per kilogram of body weight, with an upper limit of 2.2 g per kilogram of body weight.
You can get most of the protein you need from regular food sources, but if you need help, check out our list of the best protein powders. (opens in new tab).
This article is not intended to provide medical advice and readers should consult a doctor or health care professional before adopting any diet or exercise regimen.
