Having a good physique and exercising regularly is crucial for both our mental and physical well-being. Still, the speed of getting muscles is individual and can depend on several different factors.
However, as much as building muscle can be challenging, there are some universal facts you should be aware of before you embark on the journey.
How Long Does It Take To Build Muscle?
It depends on your set goal but also on your genetics, discipline, and diet. Still, if we disregard these factors, 0.5 pounds of muscle mass a week is considered a good weight gain in a healthy individual.
Useful Muscle Growth Facts
Getting a good diet, establishing a routine, and introducing the best quality supplements are the fastest way to see the desired result. However, to make a plan suitable for your needs, you should first get familiar with some general muscle growth information, so keep scrolling!
Depending on genetics, you may gain 6–30 pounds a year
Genetics is the key to how fast you can build muscle. Poor genetics can be a big obstacle even when you follow the best routine and diet, but this isn’t something you can work around, so you need to stay patient.
Sleep and food are essential to getting muscles
The right amount of sleep is key to our overall functioning, but there are indications that that irregular sleep patterns and sleep deprivation can also affect your gym results. Getting at least six hours of sleep and including protein in your diet determine how fast your body builds muscle.
6–12 reps are optimal to build muscle mass
While it’s important how many times a week you hit the gym, research has shown that the number of reps with weights is crucial. A low number of reps builds strength while a high number of reps increases endurance — remaining in the middle actually builds muscles.
It takes up to 12 weeks to see muscle growth
If you want to gain muscles in a healthy way and achieve long-term results, you have to be patient. The first visible change usually happens after three or four months, depending on the kind of strength training you opt for.
Stop bulking when you reach 15% body fat
Depending on your physical preparedness, you should bulk anywhere from 24 to 52 weeks on average. However, you should stop if/when your body fat reaches 15% because your body will start gaining more fat than lean muscle after that point.
These are some facts you should know before you start making a plan to build muscle. Finding the right fitness regime isn’t always easy, but the results will surely follow soon once you succeed.