How long does it take to gain muscle mass

The time it takes for a person to gain muscle mass by 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 carried out is recommended by a physical education professional and that you have an adequate diet, preferably recommended by a nutritionist, so that the metabolism and the body as a whole become more efficient. when promoting hypertrophy.

Changes in the body

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

The first changes in the body 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 exercising 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, during this period, although there are no major gains in muscles, a good reduction in the layer of fat under the skin can be observed. From then on, it becomes increasingly easier to lose weight.
• Between 4 and 5 months After starting physical activity, there is a considerable reduction in fat and a greater release of endorphins in the body, leaving the individual in a better mood and with more physical energy. 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 testosterone levels, as this hormone is directly related to the process of gaining muscle mass. Check out other tips for gaining muscle mass.

How to facilitate muscle mass gain

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

• Include protein-rich foods at every meal and immediately after training, which ensures that there are sufficient amounts of protein in the body to promote muscle building. Check out a list of foods rich in protein;
• Include carbohydrate-rich foods after exercise in conjunction with proteins, as it is necessary to replenish the sugar reserve in the muscle and repair the damage caused during exercise;
• Take protein supplements and some nutritional supplements to promote muscle growth, however it is important that it is recommended by a nutritionist, as it depends on each person’s individual objective;
• Rest the muscle group that was stimulated during training for 24 to 48 hours, and you should train another muscle group the next day. For example, if the day’s training was on the legs, this muscle should be given a 48-hour rest so that hypertrophy is favored, and the upper limbs or abdominals should be worked on the following day, for example;
• Sleep and rest for at least 8 hours It is also important to give the body time to recover and promote muscle mass gain.

To enhance exercise and make muscle mass gain faster, some strategies can be adopted, which must be guided by a nutritionist and physical education professional, so that an individualized plan can be created both in terms of nutrition and physical activity.

Watch the following video to see more tips on how to eat to gain muscle faster:

Common questions

Below are some common questions about gaining muscle mass:

1. How to gain weight and gain muscle mass?

In the case of thinner people who want to gain weight, the ideal is for this to be done through an exercise routine that promotes muscle mass gain, combined with a healthy and balanced diet, mainly rich in proteins, and eggs can be consumed. , 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 last between 20 and 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 get results?

In some cases, it is possible that the person does not see the results even when 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 a nutritionist is consulted so that eating habits can be assessed and a nutritional plan adapted to your needs can be indicated, as it may be necessary to adapt your diet in a way that promotes muscle hypertrophy.

Furthermore, it is also interesting to have the support of a physical education professional so that a personalized exercise routine can be recommended and the exercises and the correct way to perform them can be explained.

4. How to increase muscle mass in older people?

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