How long it takes to build muscle is a popular question for people who are looking to put on muscle and transform their physique. Knowing what to expect when it comes to building muscle will help you set goals by giving you an idea of about how much time it will take you to pack on the lean mass you are looking for. So, how long does it take to build muscle? The following sections will break that down for you as well as help you understand how muscle is built. Some of the information may surprise you.
How Does Your Body Build Muscle?
During resistance training your muscle fibers go through a bit of trauma. As a result, your body has to remodel those fibers which lead to a process known as hypertrophy. Hypertrophy is the process responsible for the increase in size and strength of your muscle. It is your body’s response to progressive resistance training and is carried out by satellite cells that are located within muscle. That’s why muscular growth training is often referred to as hypertrophy training.
- Myofibrillar Hypertrophy
- This response to resistant training results in an increased number of myofibrils within muscle fibers. Myofibrils are made up of contractile proteins and are actually what causes muscles to have that striated appearance.
- Myofibril hypertrophy gives the muscle a higher contraction force resulting in strength gains.
- Sarcoplasmic Hypertrophy
- This response to resistance training causes an increase in the amount of sarcoplasm that surrounds myofibrils in the muscle. This happens in response to muscle contraction and is also related to what we commonly know as the ‘pump’ which is just the accumulation of fluid in the muscle during resistance training.
- Sarcoplasmic Hypertrophy does not directly contribute to strength, or contractile force. However, it does result in an increased size of the muscle.
Now you know what it means to build muscle, so let’s get into the question, ‘How long does it take to build muscle?’.
How Long Does It Take To Build Muscle
I don’t believe there is a muscle-building calculator out there that will tell you exactly how much muscle you will build over a specific period of time. Everyone responds differently to training. However, there are generally models that describe the rate at which the body can build muscle. One of them is the McDonald Model which I consider practical and the easiest to understand. It is as follows:
| Year of Proper Training | Potential Rate of Muscle Gain per Year |
|---|---|
| 1 | 20-25 pounds (2 pounds per month) |
| 2 | 10-12 pounds (1 pound per month) |
| 3 | 5-6 pounds (0.5 pound per month) |
| 4+ | 2-3 pounds (not worth calculating) |
What Exactly Does “Proper Training” mean?
Consistency in training and making solid dieting decisions is always key. You also want to tailor your training regiment towards your goals. While a strength training program will definitely promote muscle growth, you may focus more on hypertrophy training if your primary goal is to build a muscular physique.
At a high level, hypertrophy training consists of higher volume (more repetitions) and shorter rest periods between sets. Here are some more specific hypertrophy training guidelines:
- Higher Repetitions
- Anything at or above 6 reps is considered growth, or hypertrophy training.
- 8-12 reps is a popular rep range for building muscle. Anything higher and you are flirting with muscular endurance training.
- Sets
- 3 sets of 2-3 exercises for each muscle group is a good start for hypertrophy training. As you rack up training time, you will be able to progress to higher volumes.
- Rest period in between sets should also be limited to 60-90 seconds.
- Lower (but not low!) Resistance
- With an increase in rep range, you will have a decrease in the amount of weight lifted for each exercise.
- Typically, if following the 8-12 rep range, you will want to work with a weight that is about 80% of your maximum.
- IMPORTANT: Lower resistance does not mean low resistance. You should be challenged every set.
Tip: use rep ranges as a guide to finding an appropriate resistance level. If you can complete more than the max number of reps (12 in this case), then you should increase the resistance. On the flip side, if you cannot complete the minimum number of reps (8), then you should lower the resistance.
- Training Frequency and Recovery
- It is ideal to train each major muscle group 2 times per week with about 3 days of recovery time in between sessions.
- The recovery, or rebuilding, process that your muscles go through can last up to 72 hours.
- Be sure to stay hydrated and cool-down properly after workout sessions.
Example: If you train back and biceps on Mondays, then you wouldn’t work them again until Thursday.
Why Does Muscle Build Slower Over Time?
Everyone responds to exercise differently and genetics/heredity plays a large part in how much or how little progress a person makes over a period of time.
It is also understood that the closer you get to your ‘genetic potential’ the slower your fitness progress will be. This concept is referred to as ‘diminishing returns’.
When Does Your Body Start Building Muscle?
Muscle building can start right away for some. However, initial gains in strength should not be confused with the amount of muscle you have gained; Especially early on in your training. In the first 1-2 months, strength gains are mainly caused by neurological changes, not muscle growth. Without getting too deep into it, this is caused by an improved ability to recruit the motor units that you use when performing a movement.
Put simply, when you first start resistance training, you become better at using the muscle you already have before you start building new muscle. So, don’t be discouraged if you feel you are hitting a plateau or your strength gains are slowing down. That just means you are on to the next level of building muscle!
So, we have answered the question, ‘How long does it take to build muscle?’, and now that you know more about how your body will respond to training, you can set realistic goals and expectations for yourself going forward.