Close Menu
    Facebook X (Twitter) Instagram Pinterest YouTube LinkedIn TikTok
    TopBuzzMagazine.com
    Facebook X (Twitter) Instagram Pinterest YouTube LinkedIn TikTok
    • Home
    • Movies
    • Television
    • Music
    • Fashion
    • Books
    • Science
    • Technology
    • Cover Story
    • Contact
      • About
      • Amazon Disclaimer
      • Terms and Conditions
      • Privacy Policy
      • DMCA / Copyrights Disclaimer
    TopBuzzMagazine.com
    Home»Science»How long does it take to build muscle?
    Science

    How long does it take to build muscle?

    By AdminAugust 28, 2022
    Facebook Twitter Pinterest LinkedIn Tumblr Email

    Anyone who has ever tried to build their biceps or add bulk to their back will know the process is easier said than done – but how long does it take to build muscle?

    The answer depends on many variables, from training methods and calorie intake to the macronutrients provided by the foods you eat. Indeed, you can lift the best adjustable dumbbells (opens in new tab) all you want, but if you don’t eat enough protein (opens in new tab) and utilize the progressive overload (opens in new tab) principle, then you won’t be able to pack on mass.

    But even optimizing the muscle-building (or hypertrophy (opens in new tab)) process isn’t enough. Age, gender and genetics play their part in deciding how successful your bodybuilding exploits will be. 

    We spoke to exercise physiologist Bianca Grover to find out how long it takes to build muscle – and to get advice on how to do it. 

    Bianca Grover is a certified exercise physiologist, medical exercise specialist and personal trainer. She holds several certifications and specializations from the American Council on Exercise (ACE), the American College of Sports Medicine (ACSM) and the American Heart Association. Her specialities include functional training, strength training and orthapedic considerations. 

    How long does it take to build muscle?

    There’s no strict timeframe for how long it takes to build muscle. “It all depends on the training regimen followed, nutritional adherence, rest, and so on,” Grover says. 

    But, for a rough figure, she points to a 2018 study published in the European Journal of Applied Physiology (opens in new tab) which explores the role of skeletal muscle damage and muscle protein synthesis.

    “According to this study, muscle growth can be seen after about 10 sessions, but only after about 18 sessions is significant muscle hypertrophy observed,” says Grover.  

    (Image credit: Getty)

    The study says that increases in the size of the muscle in the early phase of resistance training (four or less sessions) is attributed to “muscle damage-induced swelling”. After 10 sessions, “a modest magnitude of muscle hypertrophy ensues,” and after around 18 workouts ”true muscle hypertrophy is observed”.

    However, 2017 research also published in the European Journal of Applied Physiology (opens in new tab) concluded that ”significant increases in lean mass” could be seen after just seven workout sessions, performed over the course of four weeks.

    The study tasked 13 untrained men with performing dumbbell curls and shoulder presses twice per week for four weeks. They would complete 8 to 12 repetitions, working until they could not perform any more, and the weight was increased where appropriate as they progressed from session to session. Subjects also drank 500 milliliters of whole milk during training.

    (You can also train different muscle fiber types to improve other elements of performance like endurance and power. To find out more, read our feature: What are the different muscle fiber types? (opens in new tab))

    How long does it take to lose muscle?

    After the graft you put in to grow your hard-earned muscle, the last thing you want to consider is losing it (also known as atrophy). Unfortunately, a lack of muscle use, insufficient nutrient intake, or both can lead to that. Thankfully, though, it will take more than a missed gym session for this to occur. 

    “Rates of atrophy typically vary depending on your current physical condition,” says Grover. “The more in shape you are, the longer it will take to atrophy, and the slower the rate will be. 

    “However, typically after one week of little to no activity you can start to notice signs of atrophy.”

    A 2014 study into the impact of disuse on muscle size and strength – published in the Acta Physiologica (opens in new tab) journal – found that “even short periods of muscle disuse can cause substantial loss of skeletal muscle mass and strength”. 

    This does refer to complete inactivity of the muscle, though, with the 24 study participants subjected to either five or 14 days of on-legged knee immobilization using a full leg cast. After just five days, leg lean mass had decreased. 

    How does muscle growth occur?

    If you’re trying to bulk up, it’s important to know how to gain muscle (opens in new tab) in general. 

    “When performing resistance training, small tears in the muscles are created by moving them through a range of motions under load,” Grover explains. “These tears are then repaired and built upon, using amino acids (protein) as building blocks.”

    In other words, muscle building relies on muscular effort (which is usually achieved through resistance or weight training (opens in new tab)) as well as adequate protein intake. We asked Grover to give some more insight on the best ways to target and grow muscle. 

    Targeted training

    “If you are looking to grow a specific muscle or group of muscles, also known as hypertrophy, you need to perform exercises that target them,” says Grover.

    “The best approach is to remove the guesswork from your exercise program. You may think an exercise is focused on a specific muscle or group of muscles, but do you know for sure? Taking the time to do a little research into the exercises you are performing can make a big difference.”

    (Image credit: Getty)

    Grover gives the example of performing the leg press for glute muscle (opens in new tab) gains.

    “You may think your leg press routine is targeting your glutes, but the positioning of your feet may be targeting another muscle group altogether. If your feet are too low on the surface of the leg press, you’re actually working primarily on your quads. Sliding your feet up will help readjust your focus on the intended muscle.”

    If you want to target your shoulder muscles, try these best exercises for shoulders (opens in new tab) recommended by Mitch Raynsford, a qualified strength and conditioning coach.

    Load

    “In order to grow muscles, you must put them under the proper amount of load,” Grover says.

    Or in other words, if the weight you’re lifting or the number of repetitions you are completing does not challenge your muscles with the appropriate stimulus, they will not grow as efficiently. 

    “When exercising for hypertrophy, generally you want to increase the weight and reduce the amount of repetitions. When talking about the weight used to exercise, also known as the load, fitness professionals measure it as a percentage of your one-rep max. 

    (Image credit: Getty)

    “For muscle growth, you want to train using 75% of your one-rep max. This is a resistance that should allow you to complete eight to 10 reps at a time. If you cannot complete at least eight, or if the weight feels too light, adjust accordingly.”

    Training at higher and lower loads can stimulate muscle growth, but it is generally accepted that this load and an eight to 12 rep range is optimal for hypertrophy.

    An American College of Sports Medicine (opens in new tab)review states: “It is recommended that loads corresponding to one to 12 repetition maximum (RM) be used in periodized fashion with emphasis on the six to 12 RM zone using one to two minute rest periods between sets at a moderate velocity. Higher volume, multiple-set programs are recommended for maximizing hypertrophy.”

    Nutrition

    “Nutrition is a critical aspect of recovery and will play a big role in helping you build muscle,” says Grover. “There are several factors that come into play, including your protein source, protein quantity, carbohydrate intake, supplements and when you take all of these in.”

    “Muscle hypertrophy occurs when muscle protein synthesis exceeds muscle protein breakdown and results in positive net protein balance in cumulative periods,” a 2019 study published in the International Journal of Environmental Research and Public Health says.

    “From the nutrition point of view, protein intake alongside resistance training is a potent stimulus for muscle protein synthesis.”

    (Image credit: Getty)

    Information published by the American College of Sports Medicine (opens in new tab) adds: “People that exercise regularly also need to eat more protein than the recommended daily intake. 

    “To increase muscle mass in combination with physical activity, it is recommended that a person that lifts weights regularly or is training for a running or cycling event eat a range of 1.2 to 1.7grams of protein per kilogram of body weight per day, or 0.5 to 0.8 grams per pound of body weight.”

    But other research suggests this figure could be higher. A 2017 study in The Journal of Nutrition (opens in new tab)looking at the protein needs of young male bodybuilders found the estimated average requirement of protein was 1.7g per kilogram of bodyweight, and the upper limit was 2.2g per kilo of bodyweight. 

    It’s possible to get most of the protein you need from regular food sources, but if you need a helping hand you can look through our list of the best protein powders (opens in new tab). 

    This article is not meant to offer medical advice and readers should consult their doctor or healthcare professional before adopting any diet or exercise regime. 

    Read The Full Article Here

    Share. Facebook Twitter Pinterest LinkedIn Tumblr Email

    Related Posts

    Viewing teens more positively may help their school performance and strengthen family bonds

    October 2, 2025

    Bering Land Bridge emerged much later than we thought it did, new study finds

    October 1, 2025

    We finally know why a belly button becomes an ‘innie’

    October 1, 2025

    Plant receptors for nitrogen-fixing bacteria evolved independently at least three times, study reveals

    September 30, 2025

    Ancient Egyptian statue of ‘Messi’ found at Saqqara necropolis is ‘only known example of its kind from the Old Kingdom’

    September 30, 2025

    Our brain ‘swivels’ to focus on sounds from different directions

    September 29, 2025
    popular posts

    I Tried Tatcha’s Dewy Milk Moisturizer—Here Are My Thoughts

    Entangled atoms cross quantum network from one lab to another

    Lab-grown ‘minibrains’ help reveal why traumatic brain injury raises dementia

    Meet Me @ the Altar perform TKTK on Kelly Clarkson:

    SZA’s ‘Kill Bill’ Breaks Female No

    “The Strand” Publishes Previously Unreleased Shirley Jackson Short Stories

    Gifts Romance Readers Will Love

    Categories
    • Books (3,445)
    • Cover Story (8)
    • Events (19)
    • Fashion (2,545)
    • Interviews (45)
    • Movies (2,745)
    • Music (3,029)
    • News (161)
    • Politics (6)
    • Science (4,595)
    • Technology (2,740)
    • Television (3,470)
    • Uncategorized (932)
    Archives
    Facebook X (Twitter) Instagram Pinterest YouTube Reddit TikTok
    © 2025 Top Buzz Magazine. All rights reserved. All articles, images, product names, logos, and brands are property of their respective owners. All company, product and service names used in this website are for identification purposes only. Use of these names, logos, and brands does not imply endorsement unless specified. By using this site, you agree to the Terms of Use and Privacy Policy.

    Type above and press Enter to search. Press Esc to cancel.

    We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking “Accept”, you consent to the use of ALL the cookies.
    Do not sell my personal information.
    Cookie SettingsAccept
    Manage consent

    Privacy Overview

    This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
    Necessary
    Always Enabled
    Necessary cookies are absolutely essential for the website to function properly. These cookies ensure basic functionalities and security features of the website, anonymously.
    CookieDurationDescription
    cookielawinfo-checkbox-analytics11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Analytics".
    cookielawinfo-checkbox-functional11 monthsThe cookie is set by GDPR cookie consent to record the user consent for the cookies in the category "Functional".
    cookielawinfo-checkbox-necessary11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookies is used to store the user consent for the cookies in the category "Necessary".
    cookielawinfo-checkbox-others11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Other.
    cookielawinfo-checkbox-performance11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Performance".
    viewed_cookie_policy11 monthsThe cookie is set by the GDPR Cookie Consent plugin and is used to store whether or not user has consented to the use of cookies. It does not store any personal data.
    Functional
    Functional cookies help to perform certain functionalities like sharing the content of the website on social media platforms, collect feedbacks, and other third-party features.
    Performance
    Performance cookies are used to understand and analyze the key performance indexes of the website which helps in delivering a better user experience for the visitors.
    Analytics
    Analytical cookies are used to understand how visitors interact with the website. These cookies help provide information on metrics the number of visitors, bounce rate, traffic source, etc.
    Advertisement
    Advertisement cookies are used to provide visitors with relevant ads and marketing campaigns. These cookies track visitors across websites and collect information to provide customized ads.
    Others
    Other uncategorized cookies are those that are being analyzed and have not been classified into a category as yet.
    SAVE & ACCEPT