How long does it take to build muscle? Been working out but not seeing results? Here are the key elements to faster muscle building. The fact is, there are several important factors that determine how long it takes to build muscle mass. Response to resistance exercises is different in men and women, for example, due to body size, composition and hormones.
This video helps explain how to build muscle through strength training so you get the muscle mass you are seeking.
Hey there. My name is Dr. Anthony Balduzzi and I’m the founder here at the Fit Father Project. And in this video we’re going to cover an extremely important topic: how long does it take to build muscle? And as guys, when we’re looking to start putting on some muscle with our training and our diet, we want to know how quickly we can actually see gains and what we can expect in terms of the muscle gains.
In this video we’re going to cover everything. Particularly we going to cover four factors that dictate how fast your body should build muscle.
How Long Does it Take to Build Muscle When You Are Older?
Now first off, why should you even listen to me? Well, I’m a men’s health doctor with over ten years of experience helping busy guys in their 40s, 50s, and 60s lose fat and pack on mass. But more importantly for this topic, I’m a national champion bodybuilder and here’s a picture of me at my best. And you can see that I have some experience when it comes to muscle building. So I can give you a really good idea of what you can expect when you start in your training.
In this video we’ll dive on in. I’m going to teach you exactly what you need to know and cover some of the training supplementation, nutrition principles as well. Let’s dive on in.
Alright. There are a few factors that dictate how fast your body can put on muscle. The first one is something that we like to call your training age. That’s how long you have been lifting weights. Because that’s one of the biggest variables that determines how fast your body can pack on size. Because if you haven’t trained before, you get something that we call newbie games where your body has an ability to put on a lot of mussle really fast. And, as you’ve trained for more years that muscle mass plateaus, and your body is getting closer to its genetic potential of how much muscle mass you can have. So the more years you train the slower the muscle building progress will be each subsequent year, as a rule of thumb.
How Long Does it Take to Build Muscle When You Are Staring Out?
In your first year of training, it’s possible to put on 20 to 25 pounds of muscle. In your second year of training it’s possible to put on roughly 10 to 12 pounds of muscle. And your third year, in your fourth year, that goes down to roughly five or two and a half pounds of muscle a year.
Now I need you to know first off, 10 – let’s just say 25 pounds of muscle, your first year is a ton of muscle. If we take a guy who’s frame is, you know, let’s say 175 pounds, and we get them to 200 pounds with 25 pounds of muscle, that is a dramatically different guy. 20 pounds of muscle will change your entire look. Even five pounds of muscle.
Here’s an image right here of a five pound muscle difference. You can see if five pounds of muscle is a lot. So for you, if you’re starting out in your first or second year of training, you can expect that you can put on, I say, around you know, let’s say, two and a half to three pounds of good weight every single month.
If you find that you:re putting on more weight than that, you’re probably gaining fat because there’s actually a genetic limits how much muscle we can put on. So training age is the first thing.
How Long Does it Take to Build Muscle When You Have Bad Genetics?
The second thing we need to talk about is genetics. You and I have different genetics. There are some guys that have better muscle building genetics and others, that’s just the hand that we were dealt, based on our parents and our families we need to understand that most of the guys fall in the middle of this muscle building bell curve. They’re not genetically blessed, but they’re not genetically cursed. So those figures that I gave you before on how much muscle you can expect per year based on training probably fit you.
And of course, there are the genetic freaks. Those are the competitive, national champion bodybuilder kind of guys that can just put on muscle by looking at weights. For you and me, that’s probably not us. We fall more in the middle.
So genetics also plays a really good part. And if you’re a guy who has premium genetics you’re probably not watching this video. You’re probably not looking about how to put on muscle. So for you, because you’re watching this and you’re curious about what you can expect, you’re probably in the middle of that curve.
So we need to really optimize your training, your nutrition, your recovery. We’re going to talk about in a little bit.
How Long Does it Take to Build Muscle When You Use Supplements?
To make sure you’re building muscle as quickly as possible, the third thing is supplementation. What supplements are you taking? And the first thing I want to say here is I’m not talking about just the baseline good supplements that we’re going to cover: things like creatine, protein, pre-workout, stuff like that. I’m talking about the dark side of supplements like steroids, pro hormones, and stuff like that. Because those have a humongous impact on your ability to put on muscle.
Now I absolutely do not recommend you go that route. I’m just telling you if anyone says that they’re putting on more muscle than that rate, and we kind of talked about earlier, that natural gaining rate, it’s probably because they either have premium genetics, but much more likely, they may be using something that’s dramatically altering their hormone levels. Because the actual research shows the guys that take testosterone, steroids, you know, testosterone through injection, can put on more muscle than a guy who’s lifting naturally even if they don’t lift weights. It’s just a fact.
No matter. Hormones have a humongous impact on our ability to put on muscle. If we’re taking a lot of testosterone like steroids, you’re going to build muscle a lot faster than if you’re doing it naturally. But also know this, that those games that come from steroids. They stick around as long as yours continue taking those substances. When you stop and you come off, you come back down the natural rate. So this is why we recommend that you get your hormone levels optimized naturally. But you continue to make stepwise progress. You don’t need that other kind of steroid stuff because that’s like your physique really increases and then it drops and you come off.
I’d rather see you do that slow, steady build in your muscle building progress by doing this naturally, safely in the healthy way.
Other Factors Affecting Muscle Building
Now the other thing is how good is your training, your nutrition, your sleeping, your recovery? Because we talked about training age, which is obviously important. And those figures I gave you in terms of how fast you can build muscle are based on if you’re training, eating, sleeping right. So let’s talk about this a little bit.
When it comes to muscle building training, one of the most important things that you need to be doing, the best compound exercises. Things like squat, bench, deadlift, pull-ups, rows, like the real core muscle building movements. And you need to get stronger at those. Doing those consistently in a proven program is absolutely essential for your progress. And if you’d like to get some Pro form tips on those main compound movements, particularly the five best muscle building exercises, especially if your guy over 40 or 50, I recommend you check out our 5 muscle building exercises video 100% free.
Learn more in the video.
Check out our Old School Muscle program overview → http://bit.ly/2rTwA9E
See our 5 Best Muscle Building Exercises → http://bit.ly/2sdTs2T
Get your free 1-Day meal plan here → http://bit.ly/2oX1wYv
For more great workout, fat loss, and muscle building tips for busy fathers, visit our blog here: http://fitfatherproject.com