Do you really know how long does it take to build muscle? Well, we have the answer which is pretty simple- completely depends on your body structure. There are some people who can gain mass faster than others. Many like to blame their genetics. However, the reality is that whatever maybe your genetic makeup, you need to work out consistently with the right diet. Believe it or not, you will these are important factor achieving your goals.
After your first month or adjusting to your workout routine, & under the assumption that you’re eating well and putting yourself through rigorous workouts, the average male can expect to gain 1-2 lb. a month.
Ok, I know that doesn’t sound like a lot, but true muscle building requires a commitment of six months to a year. If you stick with weight lifting for six or seven months, you can add six to twelve pounds of new, lean muscle to your body.
After a year, that number jumps to twelve to twenty-four pounds. Even twelve pounds of muscle will result in an enormous gain in strength, probably far greater than you can imagine. This kind of weight gain in one year can take a beginner’s bench press of 135 lb. deep into the 200 lb. range.
2. What’s the most important factor in gaining mass?
5 of the Most Essential Factors for Muscle Growth
- Diet – You know the adage, or at least some form of it. And the 80/20 rule clearly applies here: A lot of the work when getting fit takes place in the kitchen, not in the gym. That means that what you’re putting in your body to use as fuel, is just as if not more important, than what you’re actually doing at the gym.
- Sleep – Rest and sleep is incredibly important to muscle growth, yet most of us would gladly give up an hour or two if it means we get to stay out at the bar later, or pack in some more time with the Xbox. When you sleep, your body is hard at work repairing your muscle tissue, replacing old and damaged cells, and getting to work on the good stuff. You’ll also recharge your brain and attain more mental alertness, and it gets you ready for the next round in the gym.
- Age – You don’t have much control over how old you are, and unfortunately, it can be a real factor when trying to redefine your body. Your age brings along with it many elements — past injuries, fatigue, family obligations, etc.
- Variety – You’re probably familiar with the term muscle memory, which is basically your body’s way of adapting. That is, if you continuously do the same exercises over and over, working the same muscles and body parts, you’re going to plateau faster — because your body is adapting.
That’s why variety is so important. Make sure you get in your basic lifts and exercises, but be sure to mix it up a bit. Do lifts that use different muscles, to keep your body continuously surprised. This will not only help build up peripheral muscles, but take the load off of the muscles you’re typically depending on.
3. Beyond The First Year
If you’re still working out after your first year, you should be aware of the fact that muscle building decreases as you get bigger. Your body is only designed to support so much muscle mass, so it slows down. You can generally gain half as much muscle with each passing year. So year one you might gain 20 lb., year two 10 lb., year three 5 lb., and so on.
You will, of course, continue to get stronger if you keep pushing yourself. You might even get lucky; gifted athletes often grow muscle at an alarmingly fast rate (2-3 lb. a month). As I’m about to tell you, the hard part is staying dedicated. Even if you can’t make it to the gym, this “no equipment, no excuses” workout course will help keep you motivated.
There are several realities to be aware of. You might think you’re going to stick with your workout routine, but the odds are so far against you it’s actually sad thinking about how many people quit before they gain a single pound of muscle. If you’re an average person, you won’t last six months.
I’m not trying to dissuade you, in fact you should use this information as motivation, but it’s just the way it is. Set realistic goals. Know what to expect. Workout to get healthy and strong, not to have disproportionately large biceps.
Joining a gym will go a long way in encouraging you to workout, too. I also recommend educating yourself. You can become a fitness expert with this “no-bull” fitness course designed to help you build muscle through knowledge.