How Long Does It Take To Build Muscle?

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 →
See our 5 Best Muscle Building Exercises →
Get your free 1-Day meal plan here →

For more great workout, fat loss, and muscle building tips for busy fathers, visit our blog here:

10 Muscle Building Mistakes (KILLING GAINS!)

The 10 Worst ​Muscle Building Mistakes that ​you should avoid. These mistakes are common for beginners that are starting to look into how to build muscle as well as advanced. If you’re looking for the best bulking and muscle growth diet/workout you should first make sure you’re not making these mistakes

🔥 FREE 6 Week Challenge:

Fat Loss Calculator:

Mistake 1 – Always Sticking to The Same Rep Range –
Mistake 2 – Undervaluing The Importance of Food

Mistake 3 – Having Too Low of a Meal Frequency (Intermittent Fasting) –
Mistake 4 – Overvaluing Supplementation –
Mistake 5 – Not Trying to Develop Neuromuscular Connection –

Mistake 6 – Working Out Too Much –
Mistake 7 – Avoiding Intense Weight Training Sessions –

Mistake 8 – Not Switching Up Your Training Style (Drop, super, tri sets) –
Mistake 9 – Not Realizing Barbells and Dumbbells Are THE BEST –
Mistake 10 – Not Allowing Your Gains to Stack Up –

I’ve spent years trying to build muscle naturally and let me start by saying it’s not easy. There’s so much misinformation out there on how to build muscle as a natural and even if you were to find the right information there’s so much of it that it’s easy to get overwhelmed and not take action. I felt that first hand as ive gone through phases where my goal was to strictly be as bulky as possible and other phases where the goal was to get as lean as possible. Over the years of going through dirty bulks, clean bulks, cutting phases, trying different supplements, as well as constantly modifying my workout plan I went through a lot of trial and error. And I want you to avoid making the same mistakes that I did so you can see results as fast as possible by focusing on the things that truly matter when it comes to building muscle while ignoring the rest. So today I want to go over the 5 biggest muscle building mistakes that you’re probably making that are preventing you from seeing the gains you deserve. Let’s jump right In and start with the biggest workout related mistake that beginners and advanced people make. Always sticking to the same rep range. There is a rep range that is believed to better for building muscle and even though there’s a lot of debate about what the best rep range is most people will agree that it falls somewhere between 6 to 12 reps. The best results that I noticed were always within a narrower rep range of 5 or 6 to 8 reps. However by constantly sticking to this same rep range you’re going to have a lot of trouble making progress especially after you’re no longer a beginner and results start slowing down. This is why you want to spend time with three different rep ranges low moderate and high. Your moderate rep range could be 6 to 8 reps. Your low rep range wlcould be roughly 3 to 4 reps and your high rep range could be 12 to 15 reps. You would spend two to three weeks working on each rep range and you would do this because each rep range has benefits that will transfer over to the other rep ranges helping you get stronger and build muscle faster. The three to four rep range allows you to lift a much heavier weight which will then make the weight that you were using for your moderate and higher rep ranges a lot easier allowing you to lift heavier weights for those rep ranges as well. With a high rep range of 12 15 or even 20 reps you’ll be increasing your endurance and your body will adapt to an increased production of lactic acid. This will help you squeeze out extra reps at the moderate rep range and even the low rep range with the very heavyweight. Breaking up your work out into periods of low moderate and high rep ranges is known as periodization and this will allow you to continuously increase the intensity of your workouts in the shortest amount of time possible ultimately leading to some very impressive results. Your body is very good at adapting and periodization is a great way to constantly keep it guessing which is a big plus when it comes to building muscle. The next mistake is undervaluing the importance of food. If you happen to be a hardgainer you have to eat a lot of food to build muscle. if you’re not a hardgainer you still have to eat a lot of food to just not as much. Muscle is metabolically active tissue and due to our biology and the way that we’ve evolved our bodies try to conserve energy whenever they can to ensure that we don’t starve. So from an energy conservation standpoint your body doesn’t want to build muscle and you’re going to have to force it into growth.