You’ve probably started going to the gym and lifting weights recently. Now you’re probably wondering how long it takes to build muscles. Even though the results may not come fast, if you stick to your training and diet plan, you should see results within a few weeks or months, depending on how dedicated you are to growing, but also genetics play a very important role.
How Do Muscles Grow ?
Skeletal muscle is the most adaptable tissue in your body. You need to cause some kind of pain or discomfort to your muscles in order for them to grow, and you do that by doing some sort of exercise, but strength training works the best.
Now, when your muscle tissues are damaged, your muscles need to rest and recover in order for those tissues to become larger and stronger. When we talk about recovery, the most important things are diet and sleep, which we’ll discuss later on.
How To Actually Build Muscles ?
Now as we discussed you need to damage your muscles in order for them to grow, and pushing yourself hard is the key here. This doesn’t mean that you should spend hours in the gym to make the most progress, you can still train 20-30 minutes per day for about 2-3 times per week and see huge results. Also another important thing, you should hit every muscle group for at least 2 times throughout the week.
When you start off, you’re not gonna see progress immediately, it’s gonna take time and dedication. But eventually you’ll notice that you’re getting more muscle definition, and your strength in the gym is increasing. For repetitions you should aim between 8-15, and for sets you should go between 3 to 5, depending on the exercise, your goal, and the muscle group that you want to target. When you start to feel that the weights are becoming lighter, try gradually increasing the weight and targeting that 8-15 reps range.
Why Rest Is Important
Training is needed in order to damage your muscle tissues, but rest is where gains are made. You need to take a day off and have a rest day so that your muscles can grow, if you don’t do that, you’re gonna end up injuring yourself. Especially if you’re just starting out, you should take it easy.
Remember, the rest is important as training. You can also use supplements that will help you to recover and build more muscles. The one that i’ve been using is aod 9604 peptide, you can buy aod 9604 online for a very good price. There are many websites that sell peptides, so try to buy it from trusted sources.
Do Women Build Muscle At The Same Rate as Men ?
Obviously men and women don’t build the same amount of muscles at the same rate. The main reason for that is because men have much more testosterone than women, and testosterone plays a big role in building muscle.
Cardio and Muscles
Cardio training is essential for strengthening your cardiovascular system. Many people have this belief that cardio is bad for building muscles. But recent researches show that it’s the opposite. Cardio exercises can help with muscle growth, muscle function, and your overall exercise capacity. To start doing cardio, you should find the activity that you most like.
Some examples of cardio activities are: running, walking, swimming, cycling, stair climbing and so on. You should do cardio 4-5 times per week for about 30-45 minutes. Now at the beginning you can start small and gradually increase the length and frequency of your cardio sessions.
Diet and Muscles
Just like training and recovery, diet also plays a huge role in building muscles. The most important nutrient when it comes to building muscles is protein. You should aim to eat 1 pound of protein per pound of body weight to make gains. For example, if you currently weigh 170 pounds, then you should eat 170 grams of protein. Another important thing for diet is to eat as clean as possible. It doesn’t matter if you’re cutting fat, or trying to build more mass, you should eat clean.
Avoid sugar and processed foods, and try your best to eat as much meat, fruits, vegetables and seeds as possible. Here are some examples of food that you should eat: Meat, eggs, greek yogurt, tofu, tuna, oily fish, avocados, chicken breast, protein shakes, nuts, beans and so on.