Athena Vale
Building muscle takes weeks or months to produce noticeable results. The muscle-building process starts the moment you challenge your muscles to do something. True beginners might see muscle growth within six weeks of starting a resistance training programme, and advanced lifters may see results within six to eight weeks of switching up their usual strength training regimen. To build muscle efficiently, you should determine your 1 RM (or 1 repetition maximum – the maximum amount you can lift for only one repetition). You should also supplement your diet with extra protein and get seven to nine hours of sleep every night.
| Characteristics | Values |
|---|---|
| Time taken to build muscle | Weeks or months |
| Factors affecting muscle growth | Genetic potential, testosterone levels, human growth hormone, insulin growth factor |
| Recommended protein intake | 1.2 to 2.0 g of protein per kilogram of bodyweight |
| Recommended sleep | 7 to 9 hours |
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What You'll Learn
Resistance training
When you do resistance training, your muscles become stronger. This is because the nervous system and neuromuscular junctions fire muscles to contract, and resistance training increases the number of muscle fibres that can be recruited and fired. This means that people can get stronger without increasing the mass of muscle.
However, resistance training can also increase muscle mass. This is because when people lift weights, microscopic damage (microtears) occurs to the myofibrils within the muscle fibre. This damage is repaired by the body, which increases the size of the muscle cells.
To get the most out of resistance training, it is recommended to do two or three workouts per week. It is also important to rest each muscle group for at least 48 hours to maximise gains in strength and size.
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Testosterone levels
Testosterone is a hormone that helps the body to build muscle. It does this by increasing protein synthesis and decreasing protein breakdown. This means that the body can build bigger muscles by adding more amino acids to the muscle fibres.
There are a few ways to increase testosterone levels. One way is to supplement with testosterone boosters, which can be found over the counter or prescribed by a doctor. Another way is to increase weight training, as this has been shown to increase testosterone levels.
It's important to note that testosterone levels are not the only factor in muscle growth. Other hormones, such as human growth hormone and insulin growth factor, also play a role. Additionally, genetics can also impact muscle growth, as some people are naturally more predisposed to building muscle than others.
While testosterone levels are important, it's also crucial to have a well-rounded approach to muscle growth. This includes proper nutrition, adequate sleep, and a consistent workout routine. By combining these factors with optimal testosterone levels, individuals can maximise their muscle growth potential.
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Sleep
During sleep, the body also produces human growth hormone and insulin growth factor, which play a role in muscle growth. Additionally, testosterone levels are important for muscle building, and these are higher in men than in women.
To build muscle efficiently, it is important to target the main muscle groups in each body area. This can be done through resistance training or strength training programs. True beginners might see muscle growth within six weeks of starting a resistance training program, while advanced lifters may see results within six to eight weeks of switching up their usual strength training regimen.
It is also important to supplement your diet with extra protein when trying to build muscle. The National Strength and Conditioning Association (NSCA) recommends 1.2 to 2.0 g of protein per kilogram of body weight for men looking to build muscle.
Overall, muscle building takes weeks or months to produce noticeable results, and adequate sleep is a crucial part of this process.
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Diet
The speed at which muscle is produced depends on a variety of factors, including age, genetics, sex, diet and training routine.
A well-balanced diet of healthy fats, carbohydrates, and proteins is key to building muscle mass. Foods that are high in protein, such as eggs, chicken, salmon, Greek yoghurt, skim milk, and beans, can help you build muscle mass more quickly than other foods.
The timing of protein intake is also important. Consuming 20g of protein during or immediately after exercise helps stimulate muscle protein synthesis, reduce protein breakdown, and promote more effective muscle reconditioning.
To maximise muscle growth, a clean bulk is better than simply eating high-calorie foods. This may include a well-balanced diet of healthy fats, carbohydrates, and proteins. Some foods that can help you gain lean muscle include chicken, shrimp, eggs, salmon, brown rice, quinoa, sweet potatoes, and fruits.
Regardless of biological sex, muscle grows at different rates for people with different body types. People with a mesomorphic body type tend to be muscular and build muscle mass more quickly than people with other body types.
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Fat loss
To lose fat, you need to be in a calorie deficit. This means eating fewer calories than you burn each day. You can do this by eating less, exercising more, or a combination of both.
There are many ways to create a calorie deficit. One popular method is intermittent fasting, which involves restricting your eating to a specific window of time each day. For example, you might eat all your meals within an eight-hour window and fast for the remaining 16 hours. This can help you eat fewer calories overall and may also have other health benefits, such as improved insulin sensitivity.
Another way to create a calorie deficit is to simply eat smaller portions at meals or choose lower-calorie foods. For example, you could swap out sugary drinks for water or opt for leaner cuts of meat. It's important to make sure you're still getting enough nutrients, even while eating fewer calories.
In addition to diet, exercise can also help create a calorie deficit. Cardiovascular exercise, such as running, swimming, or cycling, can burn a significant number of calories. Strength training can also be beneficial for fat loss, as it helps build muscle, which increases your metabolic rate and can help you burn more calories at rest.
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Frequently asked questions
Muscle building takes weeks or months to produce noticeable results. True beginners might see muscle growth within six weeks of starting a resistance training program, and advanced lifters may see results within six to eight weeks of switching up their usual strength training regimen.
Genetic potential for building muscle, testosterone levels, human growth hormone and insulin growth factor all play a role in muscle growth. Men tend to build muscle more quickly than women due to higher testosterone levels and longer bones, which provide more leverage when lifting weights.
The National Strength and Conditioning Association (NSCA) recommends 1.2 to 2.0 g of protein per kilogram of bodyweight for men looking to build muscle. You should also get seven to nine hours of sleep every night as this is when the body spends its time and energy repairing damaged tissue.
As the muscles work, microtears develop within the proteins of muscle fibres (myofilaments). As you rest, your body builds bigger muscles by adding amino acids to the myofilaments, increasing their size.
The NSCA suggests determining your 1 RM (1 repetition maximum – the max amount you can lift for only one repetition) and targeting the main muscle groups in each body area.
