How Quickly Can You Build Muscle?

Muscle building (hypertrophy) is a simple yet long-term process and a stimulus needs to maintained consistently to prevent muscle loss (atrophy).

So, how long does it actually take too pack on muscle mass?

The answer is multifaceted, influenced by various factors such as training techniques, calorie intake, and the nutritional composition of your diet. Simply put, even with the best adjustable dumbbells, without adequate protein intake and adherence to progressive overload principles, achieving significant muscle growth may prove elusive.

Furthermore, age, gender, and genetic predispositions also play pivotal roles in determining the effectiveness of your muscle building journey. So, the question begs 'How quickly can you build muscle?', in this blog post we'll answer this question.

HOW LONG DOES IT TAKE TO BUILD MUSCLE?

Pinpointing an exact timeframe for muscle development is challenging as it heavily depends on the training program, nutritional habits, rest, and other factors that can all influence hypertrophy. 

A 2018 study from the European Journal of Applied Physiology, which delves into the relationship between skeletal muscle damage and muscle protein synthesis. According to this study, noticeable muscle growth may be observed after approximately 10 sessions, with significant muscle hypertrophy evident after around 18 sessions.

Early resistance training sessions (four or fewer) primarily induce muscle damage-induced swelling. After approximately 10 sessions, a modest degree of muscle hypertrophy becomes apparent, progressing to substantial hypertrophy after around 18 workouts.

Conversely, a 2017 study also published in the European Journal of Applied Physiology found that significant increases in lean mass could be achieved after just seven workout sessions, conducted over four weeks. Participants, comprising untrained men, engaged in dumbbell curls and shoulder presses twice weekly for four weeks, alongside the consumption of 500 millilitres of whole milk during training sessions.

Whilst there is no concrete evidence for how many kilograms of muscle an individual can gain, the rate of natural muscle gain can roughly be broken down into each year of proper training and nutrition:

1st year: 7-8kg muscle gain

2nd year: 3-4kg muscle gain

3rd year: 2-3kg muscle gain

4th+ year: 1-2kg muscle gain.

HOW LONG DOES IT TAKE TO LOSE MUSCLE?

After dedicating effort to building muscle mass, the last thing one desires is atrophy. However, insufficient muscle utilisation or nutrient intake can lead to this undesirable outcome.

The rate of atrophy varies based on one's current physical condition. The more physically fit you are, the longer the onset of atrophy and the slower its progression.

Nonetheless, signs of atrophy may become evident after just one week of minimal activity. A 2014 study in the Acta Physiologica journal observed substantial loss of skeletal muscle mass and strength following short periods of muscle disuse.

HOW DOES MUSCLE GROWTH OCCUR?

Understanding the mechanisms behind muscle growth is crucial for those endeavouring to increase muscle mass.

During resistance training, muscles undergo microscopic tears as they are subjected to various movements under load. These tears are subsequently repaired and fortified, utilising amino acids (protein) as foundational building blocks.

Thus, hypertrophy hinges on both muscular exertion, typically facilitated through resistance or weight training, and adequate protein consumption.

Targeted Training: The the importance of exercises targeting specific muscles or muscle groups to stimulate hypertrophy. Conducting thorough research on exercise techniques ensures optimal muscle engagement. For instance, adjusting hand placement on the barbell bench press to either target more the pectorals or the triceps.

Load Management: Effective muscle growth necessitates subjecting muscles to appropriate levels of resistance. The importance of challenging muscles with suitable stimuli, typically achieved through progressive load increments.

Nutrition: Plays a critical role in facilitating muscle recovery and growth. Optimal protein intake alongside resistance training fosters muscle protein synthesis, crucial for muscle hypertrophy. Recommendations vary, with some studies suggesting protein intake between 1.2 to 1.7 grams per kilogram of body weight per day, while others propose higher figures. Quality protein sources are essential, although supplements can be beneficial for individuals struggling to meet their dietary requirements.

In conclusion, there’s no one-size-fits-all when it comes to muscle-building, and there are key factors that play important roles, such as your diet, training plan, genetics, age, sex, and hormone levels. The best way to monitor your muscle gain is to compare your results to previous months. If you gain weight and strength while resistance training and consuming an adequate diet, you are optimising your chances of gaining muscle.

Building muscle involves a multifaceted approach encompassing tailored training, load management, and optimal nutrition. By understanding the nuances of muscle development, individuals can navigate their fitness journeys more effectively.

For information about my online coaching service to achieve your muscle building goals, click here to get in contact.

Andy.