In the world of fitness, there seem to be a lot of opinions about how long it takes to build muscle. The truth is, no one knows for sure.
The answer depends on a lot of different factors; your genetics, diet and training plan, to name just a few. The good news is that research has started to unlock some of these variables in recent years, leading us to a better idea of what works and what doesn’t.
Here we’ll take a look at everything from the most commonly accepted myths about building muscle, through to the new insights coming from scientific studies that help us get closer to answering this question once and for all.
People want positive answers when they look for information on the internet. So when they see blogs, articles, and other resources that give them an answer right away, they tend to latch onto it.
This is especially true with fitness and weight gain. People hope for a magic bullet or some other solution anything that seems to address their frustration of not seeing results quickly enough.
The reality…well, it’s not quite that simple. When you read further, you learn about the specific variables involved with building muscle, how much time it takes to build muscle mass, and the potential pitfalls of trying to do so in a short period of time.
Keep reading to learn more about how long does it take to build muscle fast , and why the assumptions behind myths like this are anything but reliable.
How long does it take to build muscle?
Muscle building occurs in two stages. The first stage is when you stimulate the muscle to grow by lifting weights, doing cardio, or doing other resistance training exercises. After you stimulate the muscle to grow, it will enter a period of repair where it will build new proteins and nuclei.
This occurs while you are sleeping. After this repair period is complete, the muscle will be strong and ready to be built again. The length of time it takes to build muscle will depend on a number of factors including your genetics, how heavy you are when you start lifting weights, how often you train, and how you eat.
Generally, you will see results in three to six months of consistent training and proper nutrition. However it may take longer for people with less than ideal genetics or who are too overweight to start training effectively.
How much protein do you need to build muscle?
There are a few different ways to calculate how much protein you need to build muscle. The easiest is to calculate your total caloric intake, take 0.8 grams of protein per pound of body weight, and adjust the rest of your diet accordingly.
The other is to calculate your total caloric intake, then multiply that number by 0.75 to account for the fact that not all protein is created equally. Protein is essential for building muscle. As you get leaner, you need to consume more protein in order to prevent the body from breaking down muscle tissue.
What diet will help you build muscle faster?
The best diet to build muscle will have a few key elements. The first is a high-quality protein source that is high in essential amino acids. A common misconception is that “eating meat will help me gain muscle.”
While meat does contain high amounts of protein, plant-based proteins contain essential amino acids that the human body does not produce. A diet high in whole, fresh foods like beans, legumes, whole grains, and fruits and vegetables will ensure you are getting all the essential amino acids you need to build muscle.
The second key factor is strength training. Without consistent, heavy compound weight training, you will not see results. You may want to try HIIT exercises like sprints or jumps, but avoid high-intensity interval training (HIIX) and other low-volume training methods.
They promote a high-volume, low-weight training environment that will not result in much muscle growth. To get the best results, combine these elements and train heavy, but also train with high intensity.
You also need to consume a high-protein diet. The best diet for gaining muscle would have a large proportion of plant proteins, a moderate amount of whole, high-quality foods, and a high-protein diet.
Eat to gain weight or eat to gain weight?
If you want to gain weight, then you should eat more calories than your body burns. Studies have shown that people who gain weight eat about 100 calories more per day than what they burn.
If you want to gain muscle, you should consume protein and calories above and beyond what you burn. Protein is essential for muscle growth and there are two ways to consume calories above and beyond what you burn:
1) Strength training: This will not burn a large amount of calories but will build muscle tissue.
2) High-intensity interval training: This type of training burns a high amount of calories.
Don’t overdo the cardio either!
Again, if you want to gain weight and muscle, you should consume more calories than you burn. The easiest way to do this is to consume high-protein foods.
A great example is protein-rich meat and eggs. But how do you consume more calories than you burn while also strength training? There are a few ways to do this. The most common and effective way is to enlist the help of a friend or family member. Rather than eating alone, invite someone to join you and split the meal.
Bottom line
If you want to gain weight and muscle, then consume more calories than you burn. The easiest way to do this is to consume high-protein foods. A great example is protein-rich meat and eggs.
If you want to gain muscle and build that strength, you need to consume protein above and beyond what you burn. The easiest way to do this is to consume plant-based proteins, a moderate amount of whole, high-quality foods, and a high-protein diet.