Exact Answer: 3 Weeks
People care about their appearances all the time. Some people want to become thin, some want to make their skin clear, some want to start thickening their hair while some choose to build their body and burn out all the excess fat in the body. There are multiple ways to build muscles and burn out fast. All one needs to maintain, is consistency. Many exercise routines can help one train their muscles and increase strength.
Though people maintain consistency, it takes a while for the results to show visibly. Some people choose to walk long distances, some choose jogging while some try lifting weights to build up muscles, which is considered the most effective way to build up muscles. Noticeable changes in muscles can be noticed after a few weeks or even a month. It all depends on the intensity of the workout and the diet one follows.
According to bodybuilders and professional weight lifters, it takes about 2 weeks to a month to notice visible changes in the muscles.
How Long Does It Take To Build Muscle?
| Stages | Time |
| Visible Changes | 1 to 2 months |
| Time to train | 20 to 30 minutes |
| Number of times in a week | 2 to 3 days a week |
There are muscles in every part of the body. Yet, skeletal muscle is the most adaptable tissue. When people practice extreme exercise, for example, weightlifting, the muscle fibers will certainly undergo some sort of trauma. This can cause muscle injuries, and when the muscles are injured, there are satellite cells outside the muscle fibers, which are activated. These cells can repair the damage when these cells join together and this certainly can increase the muscle fiber.
Some hormones make the muscles grow since they control the satellite cells and these hormones send new cells to the muscles after every exercise, form new blood capillaries, repair muscle cells and also manage muscle mass. Moving against resistance will release the growth hormone from the pituitary gland and the amount of hormone released is based on the intensity of the exercises. This growth hormone increases the metabolism and this turns amino acids into protein, which bulks up the muscles.
It is not necessary to stay in the gym a whole day to notice visible changes in the muscle bulk. When one works out, it takes about 2 to 3 weeks to notice the changes.
Why Does It Take That Long To Build Muscles?
When one wants to notice changes in their body, it is necessary to exercise 2 to 3 times a week for at least 20 to 30 minutes. It is also important to focus and target the major group of muscles, and the workouts must be done at least twice a week. Some might not see the results immediately, but after a while of strength training, muscle growth will be certainly promoted. The protein synthesis will start two to four hours after the exercise and the levels could stay elevated the entire day.
Strength training is the most important workout one must pursue if they want to build their muscles. This set of exercises include bodyweight exercises like lunges, squats, pushups, resistance band movements, free weight workouts, and stationary weight machine workouts. It is better if the strength training workouts are done at least 15 times in a row, which can be considered as one set. Keep the workouts slow and steady, and take one-minute breaks between sets.
When lifting weights, take about three seconds to lift the weight and another three seconds to lower them. It is also very important to keep the workouts consistent and maintain the number of sets.
Conclusion
When one wants to build their body, it is also necessary to do at least 7 to 8 variations every time. Using heavy weights and reducing the reps is better than using lighter weights and doing more sets of workouts. Normally, the muscles get tired after a set, which contains 15 reps. This will also prevent high soreness and without taking the rest, one can injure their self.
Muscle growth is also based on other factors like hormones, body composition, body size, and also the gender of the patient. The diet one takes while strength training is also highly important. The protein intake must be high, along with all the minerals, vitamins, healthy fat, and carbs.
References
- https://onlinelibrary.wiley.com/doi/abs/10.1002/mus.880100702
- https://journals.physiology.org/doi/abs/10.1152/ajpendo.1995.268.2.e288
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