Muscle building involves a thoughtful training plan - a good and balanced diet and lots of rest and recovery
While many people work out with the intention of having ripped and killer muscles, it is not that easy to achieve. You need to spend hours in the gym lifting weights consistently with a lot of commitment. According to experts, muscle growth, or hype is a slow process and needs a lot of time and patience.
Also, it involves a thoughtful training plan, a good and balanced diet, and lots of rest and recovery. Trainers often say the amount of muscle that you may gain and how quickly you can add it will differ for everyone, depending totally on your body type, fitness level, and even genetics.
How can you build the muscles of your dreams?
While everyone will have a different timeline to build their muscles, genetics play a big role. A few other factors include your age, load of training, intake and balancing of protein and carbs, hydration levels, and influence of hormones.
According to studies, you could see changes in your muscle growth as early as seven sessions after starting a training regime, while for many people it may even take up to 18 sessions. For example, as quoted by Health.com, muscle growth can be seen even after about ten workout sessions, but the most significant growth is achievable only in about 18 sessions.
How is muscle building different among men and women?
According to experts, gender plays a big role in muscle building. Testosterone is a major factor, as men have as much as 15 times more of this hormone as compared to women, helping them build muscles faster, and their muscle mass is also greater. Since men are also taller with longer bones, their bodies get more leverage while doing weightlifting, which results in quicker muscle growth.
According to research, women experience greater strength improvements than men as they are more prone to strength training injuries. However, the size and distribution of muscle fibres also explain sex differences in muscle endurance.
What are effective training practices for quick muscle growth?
A few effective ways you can quickly achieve muscle growth include:
Strength training
While it is the heart of muscle building, strength training helps you experience a load or weight and increase the thickness of your muscles. You can start by targeting your main muscle groups with 8-10 exercises at least twice weekly.
Cardio
It is a popular notion that cardio is an aerobic exercise that works against muscle growth. However, studies say this may not be the case, especially because it helps strengthen your overall exercise capacity and boost muscle growth and function, especially if you are an older adult.
Adequate rest and recovery
Adequate rest and recovery play an important role in building muscles, as while lifting, you also need a proper frequency of days to allow your body to recover after working out. If you rest too long or not long enough, you risk undermining your muscle-building goals, so it is important to plan accordingly.
