Gender : Males and females differ in their metabolism, types of muscle fibers, and speed of muscle contractions. While men are thought to grow muscle faster, women's muscles may recover faster and are slower to fatigue after workouts. Protein : To gain muscle you need 0. If you're not seeing the results you want, check to make sure you're getting enough protein in your diet, as it's essential for muscle growth. Hormones : Hormones are responsible for controlling many physiological reactions in your body including energy metabolism, tissue growth, and growth or decline of muscle protein.
Hormones, such as insulin, contribute both to building new muscle and helping to burn fat. Testosterone helps repair muscle protein after exercise; cortisol, human growth hormone HGH , and others also play roles in muscle growth.
Progressive or volume overload : Research has shown that continuously increasing the amount of weight and reps while strength training may help build strength and muscle mass, though results vary depending on sex, age, and muscle groups worked. You can build muscle with any type of exercise, but if you want to see those gains faster, strength training is the way to go.
Make sure you're getting enough protein to fuel the muscle growth, getting enough sleep every night, and resting your muscle groups in between workouts.
You won't see immediate changes in your body, as it can take up to 12 weeks for notable muscle gain due to working out. World globe An icon of the world globe, indicating different international options. Get the Insider App. Click here to learn more. A leading-edge research firm focused on digital transformation.
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Nicky LaMarco. Any type of exercise will help build muscle, but if you want to see muscle growth, faster, then strength training is the way to go. Opt for a strength training program three times a week with at least a full day of rest in between. Getting jacked will often mean your clothes start to fit differently - usually in a good way.
Muscle building and increased strength tend to go hand in hand. Feeling strong is one thing, but the best way to track this is to log your workouts each week. Note how many reps and the weight used, and aim to increase the amount e a ch week. Training programs that utilize progressive overloads are perfect for this. Lifting weights increases fluids to your muscle giving you that post weight training pump, especially when you are just getting started wi th strength training.
Over time, some of the water retention may diminish but you should continue to feel bulkier. One of the best ways to measure your visual progress is with daily or weekly progress photos.
Stand in front of a mirror and take a full body photo. Repeat and assess your visual transformation regularly. You will be both amazed and motivated by the results you see. Ultimately the most efficient way to measure your muscle gain progress is to assess your body composition at the beginning and end of your bulk. Ultimately, how long it takes to gain muscle depends on the person and how long you can stick to your muscle growth goals.
Muscle protein synthesis requires a balance of adequate nutrition, strength training, and rest. While the details can vary depending on your fitness level, the basic principles of muscle gain remain the same. So figure out how many calories you need each day and aim to hit that goal consistently.
First master this, then you can start to mess with your bulking macros to promote more muscle growth and minimize potential body fat. Outside of eating enough food, you'll also need to train for muscle growth by learning hypertrophy training. The right lifting strategy can depend on personal and multiple individual factors. Some beginners can see muscle growth just from bodyweight exercises , while more advanced lifters will need a more specific training plan that incorporates the right weight and the right amount of reps.
Typically hypertrophy training emphasizes time under tensions - meaning more reps at a fairly heavy amount. Scaling back on cardio can also help. While running and HIIT can help you lose fat, they can also burn extra calories needed for building muscles. If you want to get the most out of your gym time and gain as many pounds as possible, skip the cardio and stick to the weights. Then switch things up again. Download your free 90 day workout plan for building muscle.
Muscle growth happens during periods of rest. This means taking breaks from lifting weights and getting plenty of sleep are crucial to the muscle building process. This concept can be really hard for some to master, since it's human nature to think lifting more, more often will result in more growth.
But the opposite is actually true. If you are lifting weights every day or multiple times a day, you are constantly tearing down your lean tissue and not giving it a chance to heal and strengthen - or grow!
Being extremely sore all the time is typically a good indicator you're doing too much. Take rest days as you need them, at least 1 to 2 days a week. Rest also includes getting plenty of sleep. Rebuilding old muscle is a lot faster than gaining it in the first place, thanks to a phenomenon known as muscle memory.
Research shows that when a muscle is gained, lost, and then gained back again, it will grow more quickly during the re-building phase compared to the initial training period from an untrained state. Rather, the number of nuclei in muscle cells increases when you lift weights. Instead, the extra nuclei form a type of muscle memory that allows the muscle to bounce back quickly when you start training again. All other things being equal, someone who has been in shape before will gain muscle a lot faster than someone who is starting from scratch.
You also need to factor in what else is going on in your life. A training program performed against the background of a low-stress lifestyle will produce very different results to that same program paired with a high-stress lifestyle. Researchers have found that people who are subject to greater life stress recover more slowly after training. In one study , people with lower stress scores saw greater gains in the bench press and squat after 12 weeks of training compared to people with higher stress scores.
Some folks, despite training hard and eating right, will gain closer to 3 or 4 pounds. In some studies , one or two individuals experience a tremendous response, adding around 15 pounds of muscle. But for most people, most of the time, the results will be somewhere between those two extremes. There is also a law of diminishing returns. Is that the absolute upper limit for every single human being that has, or ever will, set foot on this planet?
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