General Practice 2022

How long does it take to gain muscle mass

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How long does it take to gain muscle mass
How long does it take to gain muscle mass

The time it takes a person to gain muscle mass doing anaerobic physical activity, such as weight training for example, is approximately 6 months. However, muscle hypertrophy can begin to be noticed after a few weeks or months depending on the physical and genetic characteristics of each person.

Some situations can influence the time it takes a person to gain muscle mass, such as not practicing physical activity regularly, not having an adequate diet and not letting the muscle rest long enough after training.

To ensure muscle mass gain, it is important that the training performed is indicated by a physical education professional and that adequate nutrition is provided, preferably indicated by a nutritionist, so that the metabolism and the organism as one had become more efficient at the time of favoring hypertrophy.

Body changes

When anaerobic or resistance exercises are performed, such as weight training and abdominal exercises, for example, muscle fiber disruption and muscle cell inflammation are stimulated, which activates a mechanism guided by hormones that aims to repair the fibers and decrease cell inflammation. When this process happens, muscle fiber increases, leading to muscle mass gain.

First body changes are usually:

  • In the first and second month of exercise, the body adapts to the activity. It is during this period that the individual feels more pain after the exercises and their cardiovascular system adapts to the effort, as they gain more strength, resistance and flexibility.
  • After 3 months of regular exercise, the body starts to burn more accumulated fat and, in this period, despite not having great gains in the muscles, one can observe a good reduction of the layer of fat under the skin.From then on, it gets easier and easier to lose weight.
  • Between 4 and 5 months after starting physical activity, there is a considerable decrease in fat and a greater release of endorphins in the body, leaving the individual in a better mood and with more physical disposition. And, only after 6 months of starting physical activity, a considerable gain in muscle mass can be observed.

The muscles that take the longest to develop are the triceps, inner thighs, and calves. These will never "grow" as quickly as other muscle groups, due to the type of fibers they have.

It is also important to mention that in the case of women, the body responds much slower to muscle growth due to lower levels of testosterone, as this hormone is directly related to the process of gaining muscle mass. Check out other tips to gain muscle mass.

How to facilitate muscle mass gain

Some strategies that can be adopted to facilitate muscle hypertrophy are:

  • Include foods rich in protein in every meal and right after training, which ensures that you have sufficient amounts of protein in your body to promote muscle building. Check out a list of foods rich in protein;
  • Include foods rich in carbohydrates after exercise along with protein, as it is necessary to replenish muscle sugar reserves and repair damage caused during exercise;
  • Take protein supplements and some nutritional supplements to promote muscle growth, however it is important that it is recommended by the nutritionist, as it depends on the individual goal of each person;
  • Rest the muscle group that was stimulated in training for 24 to 48 hours, training another muscle group the next day.For example, if the day's training was leg, you should give this muscle a 48-hour rest so that hypertrophy is favored, and you should work the upper limbs or abdominals the next day, for example;
  • Sleep and rest for at least 8 hours is also important to give the body time to recover and favor muscle mass gain.

To enhance the exercises and make the muscle mass gain faster, you can adopt some strategies, which must be guided by a nutritionist and physical education professional, so that an individualized plan is prepared both in terms of food as well as physical activity.

Watch the video below for more tips on how to eat to gain muscle faster:

Common questions

The following are some common questions about gaining muscle mass:

1. How to gain weight and gain muscle?

In the case of thinner people who wish to gain weight, the ideal is that this is done through an exercise routine that favors the gain of muscle mass, combined with a he althy and balanced diet, mainly rich in proteins, being able to consume eggs, chicken, cheese, yogurt, among others. See how to gain weight and gain muscle mass.

2. How to start an exercise routine?

The ideal is to start the routine 2 to 3 times a week and that it lasts between 20 to 30 minutes, and it is also important that the exercises are practiced intensely. It is important that different exercises are included in the routine, which should vary over time, as well as increase in difficulty.

3. What to do when you don't have results?

In some cases, it is possible that the person does not see the results even practicing physical activity at the gym or at home, and this can happen when exercise or nutrition is not adequate.

In these cases, it is important that the nutritionist is consulted so that an assessment of eating habits is carried out and a nutritional plan adapted to the needs is indicated, as it may be necessary to adapt the diet in a way that favors muscle hypertrophy.

Furthermore, it is also interesting to have the accompaniment of a physical education professional so that a personalized exercise routine is indicated and that the exercises and the correct way to perform them are explained.

4. How to increase muscle mass in older people?

Loss of muscle mass is a situation that can happen from the age of 50, known as sarcopenia. To recover your muscles, it is important to avoid a sedentary lifestyle and to practice weight training and aerobic activities, in addition to having a balanced diet rich in proteins and other nutrients.

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