How Long Does It Take to Build Muscle?

The process of building strong body muscles cannot happen overnight. However, when you have been exercising regularly for weeks but still don't show results, what's wrong?

Don't worry, muscle formation does not happen instantly. How long does it take for muscles to form? Come on, find out the answer below!

Know the Muscle Building Process

Skeletal muscles consist of myofibrils and sarcomeres like threads that form muscle fibers and are the basic units of contraction.

The muscle building process begins when you train your muscles to do new exercises. For example, doing weight training with barbells, a series of push-ups, or running on a treadmill.

These exercises will stress the muscles, as well as create micro "damage" to muscle cells and muscle fibers.

The muscle "damage" will then stimulate the body to form protein. Later, muscle cells become larger than before.

Depending on the amount of muscle "damage" due to the exercise performed, muscle cells will grow larger and stronger from a matter of days to weeks.

Therefore, most experts argue and suggest not to continuously do the same muscle exercises.

Then, muscle formation is also influenced by hormones. Insulin Growth Factor (IGF)-1, especially Mecho-Growth Factor (MGF) and testosterone, are the two most vital mechanisms that drive muscle formation.

Strength training helps release more testosterone, and makes muscle cell receptors more sensitive to testosterone released by the body.

In the first weeks you start training or switch to a new type of sport, your muscles will need to adapt. Therefore, do not be surprised when you first do a new exercise such as push-ups, after which you will feel your arms shaking.

However, do not worry because you will start to get used to it when you do the same exercise continuously.

How long does it take for the body to become muscular? Most beginners will feel muscles starting to form and muscle strength increasing within eight weeks of starting a new exercise or sport.

This increase in muscle mass will be seen more quickly in muscles that have less fat mass.

As the training time increases, muscle mass will increase and provide additional weight of 0.5-1 kg / month. This can of course be achieved with the right exercise and diet too.

This achievement is slightly different from athletes or bodybuilders who can gain weight, because muscle mass increases by 2-3 kg. Although athletes or bodybuilders appear to have proportional bodies, their weight is actually greater than it looks.

Read More : Food for Bulking: Building Muscle Becomes Easy and Fast

Signs of Increase Muscle

Here are some signs that your muscles are developing:

• Muscles feel tight and hard
• Muscles thicken so that they are more visible or create muscle lines
• Muscle strength increases
• Weight increases but the body looks slimmer

Tips to Speed ​​Up the Muscle Building Process

These methods can be done to speed up the muscle building process:

Train Your Muscles at Least 2 Times a Week

You don't need to increase or add to your training portion to maximize muscle building. As long as muscle building exercises are done 2-3 times a week.

Consume Enough Protein

The protein you eat will be the protein needed for muscle building and its recovery process.

You are advised to consume 25-35 grams of protein at breakfast, lunch, and dinner to maximize muscle building.

Sources of protein can be obtained from nuts or chicken breast.

Vary Your Exercise Portions

Every 4-6 weeks, you need to vary your training. You don't need to change the type of training, but simply change the number of repetition variations of the training, duration of the training, rest time, and so on.

However, it is best to avoid training more than four times per week so that the muscles have time to recover.

Building muscle is not easy and not instant. The process of building muscle can also vary depending on the condition or training of each person.

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