{"id":3744,"date":"2021-02-21T11:51:02","date_gmt":"2021-02-21T11:51:02","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=3744"},"modified":"2024-06-01T06:03:07","modified_gmt":"2024-06-01T06:03:07","slug":"how-long-does-it-take-to-build-noticeable-muscle","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/how-long-does-it-take-to-build-noticeable-muscle","title":{"rendered":"How Long Does It Take To Build Noticeable Muscle?"},"content":{"rendered":"\n

If you want to know how long does it take to build noticeable muscles and what are the primary elements that help grow muscle faster, then you’ve landed in the right place. I’ll be straightforward in this article so you can get the relevant information.<\/p>\n\n\n\n

How Did I Collect Answers?<\/strong><\/p>\n\n\n\n

I’ve done a few questionnaires on Reddit, Twitter, and Facebook, read Quora and analyzed the meta-analysis published on the National Institute of Health (NIH) website to know how long it takes time to see muscle growth.<\/p>\n\n\n\n

How Long Does it Take to Build Noticeable Muscle?<\/strong><\/h2>\n\n\n\n

Muscle building is a process, and it takes time to cultivate. For some people, it can take up to six months to see noticeable changes, while for others, it can take more than a year, depending on several factors, particularly diet, training, recovery, progression, and genetics.<\/p>\n\n\n\n

A study published by the International Journal of Exercise Science has shown that intermediate lifters (including men and women) gained approximately 2.2 pounds of lean mass after 8 weeks of resistance training.1<\/a><\/sup> Thomas MH, Burns SP. Increasing Lean Mass and Strength<\/a>: A Comparison of High-Frequency Strength Training to Lower Frequency Strength Training. Int J Exerc Sci<\/em>. 2016;9(2):159-167. Published 2016 Apr 1.<\/span> <\/p>\n\n\n\n

So, if you’ve been working out for a while, you can expect a 2-3 pound gain in two months. However, if you are a beginner, you can expect more muscle growth than an intermediate. <\/p>\n\n\n\n

Here’s a muscle growth rate chart by the two most authoritative experts, Alan Aragon<\/a> and Lyle McDonald<\/a>.<\/p>\n\n\n

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\"Muscle
Muscle growth rate year-wise without the use of anabolic steroids and growth hormones<\/figcaption><\/figure>\n<\/div>\n\n\n

I, for example, was around 120 pounds when I started lifting in early 2019, and it took five to six months to achieve noticeable muscle gain. I gained only 10-12 pounds in that period, but my physique looked more muscular and toned. I also used to track whatever I ate throughout the day and maintain my nutrition accordingly.<\/p>\n\n\n

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\"Murshid<\/figure>\n<\/div>\n\n\n

My base was strong because I used to do running, jumping ropes, pullups, pushups, and bodyweight squat before I stepped into the gym.<\/p>\n\n\n\n

But if it took six months for me to build muscles, it doesn’t mean you’ll also gain in that same duration. Muscle growth depends on various factors, and knowing them all can help you understand how long it can take for you to see muscular growth.<\/p>\n\n\n\n

The Most Essential Factors for Muscle Growth<\/strong><\/h2>\n\n\n\n

There are multiple factors that contribute to muscle growth. Below we\u2019ll see some of the most important ones for muscular hypertrophy.<\/p>\n\n\n\n

Genetics<\/h3>\n\n\n\n

Research indicates that genetics can be a factor in muscle building. Scientific studies have discovered many genes involved in muscle growth and development.2<\/a><\/sup>Roth SM. Genetic aspects of skeletal muscle strength and mass with relevance to sarcopenia<\/a>. Bonekey Rep. 2012 Apr 4;1:58. doi: 10.1038\/bonekey.2012.58. PMID: 27127623; PMCID: PMC4816288<\/span> For example, a person who has poor testosterone hormone finds it more difficult to develop muscle mass and strength.<\/p>\n\n\n\n

But it doesn\u2019t mean you can never grow your muscles. Bodybuilding is a science, and going through the basic principles of muscle hypertrophy<\/a>, you’ll likely see visible muscle changes in six months to one year.<\/p>\n\n\n\n

Diet and Nutrition<\/h3>\n\n\n
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\"Foods<\/figure>\n<\/div>\n\n\n

Most people find it difficult to gain muscle even after a dedicated workout. Every day they give their best, but they still don\u2019t see gains after 3 to 4 months, and the reason behind this is poor diet.<\/p>\n\n\n\n

It doesn\u2019t matter how hard or consistently you train; if you do not feed your muscles proper nutrients, your muscles won\u2019t respond quickly or not at all.<\/p>\n\n\n\n

A study suggests that increasing protein consumption contributes to greater muscle strength and mass gain when combined with resistance exercises.3<\/a><\/sup> Stokes, T., Hector, A. J., Morton, R. W., McGlory, C., & Phillips, S. M. (2018). Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training<\/a>. Nutrients<\/em>, 10<\/em>(2). https:\/\/doi.org\/10.3390\/nu10020180<\/span><\/p>\n\n\n\n

Here is the nutritional recommendation for increasing muscle growth:<\/p>\n\n\n\n

Nutrients<\/th>Protein <\/th>Carbs <\/th>Fats<\/th><\/tr><\/thead>
Breakfast <\/td>30-40 grams<\/td>50-60 grams<\/td>15-20 grams<\/td><\/tr>
Lunch <\/td>30-40 grams<\/td>80-100 grams<\/td>15-20 grams<\/td><\/tr>
Dinner <\/td>30-40 grams<\/td>40-50 grams<\/td>10-15 grams<\/td><\/tr>
Pre-Workout<\/td>30 to 40 grams<\/td>40 to 50 grams<\/td>–<\/td><\/tr>
Post-Workout<\/td>40 to 50
grams<\/td>		1\/g per kg of your body weight<\/td>–<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

List of high-protein foods for muscle-building<\/strong>: 4<\/a><\/sup>High Protein Foods For Weight Gain<\/a> – Thefitnessphantom.com<\/span><\/p>\n\n\n\n