How Long Does It Take To Build Muscles?

Maybe you've spent the week in the gym, or maybe this is your 10th year pumping iron. Either way, What's happening just below your skin — like the glory of a great Pump or the devastating soreness after leg day — is probably still a mystery to you.

Read on to learn more about how muscles are made, what foods fuel a strong body, and things you can do to get started.

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How Do Muscles Grow? 

Skeletal muscle is the most adaptable tissue in your body.

When you do extreme exercise, like weightlifting, your muscle fibers undergo trauma, or what's called muscle injury.

When your muscles are injured this way, satellite cells on the outside of the muscle fibers become activated. They attempt to repair the damage by joining together and, as a result, increasing the muscle fiber.

Certain hormones actually help your muscles grow, too. They control the satellite cells and are responsible for things like:

• Sending the cells to your muscles after exercise.
• Forming new blood capillaries.
• Repairing muscle cells.
• Managing muscle mass

For example, resistance moves help your body release growth hormone from your pituitary gland. How much is released depends on the intensity of the exercise you’ve done. Growth hormone triggers your metabolism and helps turn amino acids into protein to bulk up your muscles.

How To Build Muscle? 

Spending your whole day in the gym isn’t necessary to build muscle.

Weight training for 20 to 30 minutes, 2 to 3 times a week is enough to see results. You should try to target all your major muscle groups at least twice throughout your weekly workouts.

While you may not see results right away, even a single strength training session can help promote muscle growth.

Exercise stimulates what’s called Protein Synthesis in the 2 to 4 hours after you finish your workout. Your levels may stay elevated for up to a whole day.

Strength training activities include:

• Body weight exercises, like Push Ups, Squats, and Lunges.
• Resistance Band movements.
• Workout with Free Weights.
• Workouts with Stationary Weight Machines, like a leg curl machine

Resistance Vs. Reps 

You should aim to lift weight, also known as Resistance, that’s heavy enough to challenge yourself.

A good guide is to select a weight that tires your muscles after 12 to 15 repetitions, or reps.

When you find that weights feel too easy, try gradually increasing the weight to the next level up.

Even a single set of 12 reps with a heavy enough weight can help build your muscles versus 3 sets at a lighter weight. 

Why Rest Is Important? 

It’s important to give your body plenty of rest as you begin a strength training program.

Without taking days off, you may injure yourself and have to take time off from exercise, slowing your progress.

Experts recommend that you don’t do strength training on the same muscle group two days in a row.

Do Women Build Muscle At The Same Rate As Men? 

Men and women build muscles differently.

That’s because Testosterone plays a big role in muscle development. While both sexes have testosterone in their bodies, men have more of this hormone.

However, studies like this one from 2000, have shown that both men and women have similar responses to strength training.

Muscle growth is also affected by:

• Body Size.
• Body Composition.
• Hormones

Cardio and Muscles 

Aerobic exercise, otherwise known as cardio, raises your heart and breathing rates. It strengthens your cardiovascular system.

You may have heard that too much cardio is bad for building muscle. But that's not necessarily the case here.

Aerobic exercise can actually help with muscle growth, muscle function, and your overall exercise capacity.

Experts recommend exercising at an intensity of 70 to 80 percent heart rate reserve (HRR) with sessions that are 30 to 45 minutes in length, 4 to 5 days each week.

You can find your HRR by subtracting your resting heart rate from your maximum heart rate. 

Diet and Muscles 

The foods you eat definitely help you build more muscle, too.

Your protein intake, in particular, plays an important role in fueling your muscles.

How much protein should you eat? The current guideline is around 0.8g per kg of your body weight each day if you’re over 19 years old.

Stuck on what to eat? Look for Protein-Rich Foods that are also rich in the Amino Acid Leucine. You can find leucine in animal products like:

• Beef
• Lamb
• Pork
• Fish
• Eggs
• Milk
• Milk Products like Cheese

Non-animal sources of protein include foods like:

• Soybeans
• Beans
• Nuts
• Seeds

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Always remember to talk to your doctor before starting a new workout routine, especially if you have a health condition. They may have recommendations for exercise modifications that can help keep you safe.

Stay Healthy, Stay Safe.

Categories: Muscle Build, Science Behind, Workout