How long does it take to build muscle efficiently and see the results of the exertion?
Unfortunately, building muscle mass is a slow process. The time it can take to see a visible change ranges from about four to several weeks after you start exercising. In fact, you won’t see real results until after 12 weeks, but the fact is it all depends on your ultimate goals and what type of resistance training you do to achieve those goals.
There are two different and individual types of muscle fibers that actually make up muscles, and these are classified into Type 1 (I) and Type 2 (II).
- Muscle fibers under type one or also known as the slow twitch muscle fibers are aerobic. They are super fatigue resistant and are used for smaller types of movement that can be sustained for long periods of time. Jogging or cycling or long distance swimming.
- Muscle fibers under type 2 on the other hand, fast-twitch muscle fibers are also mentioned. In contrast to type 1 muscle fibers, they tire easily, but allow more powerful movements. These types of muscle fibers contain more blood supply than type 1 muscle fibers.
Above all, endurance and aerobic exercise build more type 1 muscle fibers, while strength training builds more type 2 muscle fibers. Ultimately, this means that you will likely get results with muscle growth faster with weight training than with any other type of exercise you do.
However, you should train your whole body for the muscle building goals because point training, as you should know, does not work. To work out your whole body efficiently without overexertion and burnout, here are some things to do: focus one day on upper body training, one day on your core muscles, and one day on your lower body muscles.
By focusing on one muscle group per workout, you’re giving your muscles some time to rest and regenerate, which is ultimately essential for building muscle
However, what the American College for Sports Medicine recommends is that you should sleep at least eight hours a night and rest for at least 48 hours between those high-intensity workouts. However, this doesn’t just mean that you have to stop exercising and stay static for those 48 hours. You just need to let the muscle group you just trained rest for this time. Now, on these rest days, it is advisable to try foam rollers, yoga, movement exercises for the joints or even treat yourself to a massage.
Here are some exercises that can help you build muscle in a targeted manner
The recommended type of strength training is the full body approach. It mainly focuses on functional strength and mobility. Anyway, here are some of these exercises and the specific muscle groups they work:
- Glute bridges train the abs, hamstrings, and lower back
- Squats train the glutes, quads, hamstrings, calves and abs
- pushups work your chest, shoulders, abs and triceps
- Lunges trains the glutes, hamstrings and quadriceps
- boards exercise the whole body, mainly the core
- Pull-ups, pull-ups also trains the whole body
- Bent over row trains the back, shoulders and arms
- Deadlift trains the whole body, mainly the rear chain
- Bench press, shoulder press trains shoulders, chest, triceps
A great way to start a strength training program is to exercise three times a week, with at least a full day of rest between workouts. You should choose four to six exercises and start with around eight to ten repetitions of each. You need to make sure that you take a minute or two between sets, drink lots and lots of water between sets, and consider working with a trainer if you are unsure of your technique.
Only when these exercises are easy for you should you increase your repetitions or the weights you need if you want. And if you want to build up your muscles faster, you should forego the increased weights.
In addition to the machines and weights that we use for effective and efficient training, you can use many different fitness machines. Here are some additional and alternative tools you can use while exercising:
- Low wooden box or step for body-weight or weighted step-ups
- Resistance bands
- Yoga block
- Weighted medicine ball
- Therapy ball
- Yoga mat
Reasons Why You Have Difficulty Building Muscle or Gaining Muscle Mass
It is true that several factors influence and contribute to muscle gain, and sometimes muscle loss, some of which include basic age, gender, and protein intake factors.
When you factor in the age differences, building muscle mass becomes a little more difficult after you hit the 40-year mark – right when your body begins to lose weight naturally. On the positive side, however, this can be combated with regular weight training.
The main difference between the sexes is that men and women differ in their metabolism, the type of muscle fibers, and the speed of muscle contractions. So while men are believed to build muscle mass faster, women may have muscles recover faster and be more resistant to the fatigue that occurs after exercise.
Here comes the tricky part, the hormones. Hormones are primarily responsible for controlling many physiological responses in your body, including but not limited to energy metabolism, tissue growth, and the growth or decline of muscle proteins. Hormones like insulin help both build new muscle and burn fat, while testosterone helps repair muscle protein after exercise, cortisol on the other hand, as well as HGH (also known as human growth hormone) and others play important roles in overall muscle growth.
Eventually progressive or volume overload. Important research has shown that increasing weight and repetitions during strength training can help build strength and muscle mass, although results can vary based on factors such as gender, age, and muscle groups being exercised.