Building Muscle
The question of how long it takes to build muscle is one of the most common inquiries when someone starts their muscle-building journey. The answer can vary due to several factors. For instance, muscle mass and strength tend to decrease with age, especially in men, who lose muscle at a faster rate than women of the same age. However, as muscle strength increases with training, changes become noticeable more quickly. It’s important to consider that muscle response to resistance training differs between men and women due to various reasons, including body size, body composition, and hormonal differences. Building muscle can take weeks or even several months, depending on various factors.
Increasing Protein Intake
Increasing the amount of protein consumed is one of the best options for muscle building. Generally, one should focus on consuming double or triple the protein amount. Specifically, individuals should aim for 20 to 30 grams of protein per meal. If a person consumes one gram of protein per half kilogram of body weight, there is no need to double this amount, as it is already adequate.
Weightlifting Exercises
Weightlifting is the most effective way to build muscle. It is recommended to perform these exercises at least twice a week, targeting all major muscle groups, including shoulders, arms, chest, legs, back, abdomen, and hips. Each exercise should consist of two to three sets, with repetitions ranging from 8 to 12. It’s important to take a rest of 30 to 60 seconds between each set and allow at least 48 hours of rest between training sessions to enable muscle repair and growth of lean muscle tissue afterward.
Aerobic Exercise
It is a common misconception that aerobic exercise does not assist in muscle building; however, recent studies have proven otherwise. Aerobic exercises can support muscle growth and enhance performance during workouts. They also increase heart rates and strengthen the cardiovascular system. Scientists recommend engaging in intense aerobic exercises for 30 to 45 minutes, four to five days a week.
Importance of Adequate Sleep
Individuals must ensure they get enough rest and sleep, as muscle building and tissue repair occur during these periods. Lack of sufficient sleep and inadequate rest can delay the muscle-building process and, in some cases, lead to injuries.
