How Long Does It Take To Build Muscles: Days Or Weeks?
Muscles do not build overnight; the process requires patience, dedication and consistency. But the most concerning question for beginners is how long does it take to build muscles. Well, muscle building is not easy and fast, irrespective of intense workouts and rigorous trainning. If you are curious to know how many days a week should I workout to build muscle, this blog can answer you. Read on to learn how to build muscles fast!
How Long Does It Take To Build Muscles?
Muscle building takes time, but spending the whole day in the gym is not necessary. Just 20-30 minutes, 2-3 times a week, is enough to see notable results. However, your workout time should be dedicated to your muscles. You should target all the major muscle groups at least twice a week. While you can not see the results right away, even a single strength training session promotes muscle growth.
In addition to this, you may require the right exercise, reps and sets and a proper diet for muscle growth. Here are some exercises that can help you to build muscles quickly and properly
Top Muscle-Building Exercise For Beginners
Proper exercise combined with the right sets and reps also results in the same. So if you are looking at how long does it take to build muscles, then it would depend on your dedication to the workout.
1. Push-ups For Upper Body
For beginners who are wondering how many days a week I should workout to build muscle, push-ups are considered an effective exercise that targets the shoulder, chest, triceps, and core.
3 sets of 8-12 reps.
2. Pull-ups For Arms & Back
Another effective exercise for beginners is the pull-up. It especially targets the upper back, shoulders, and biceps. However, it can be challenging for beginners to perform this exercise, so fitness experts suggest using a resistance band.
3 sets of 4-6 reps
3. Lunges For Legs & Glute
If you are wondering how long does it take to build muscles, it can be days to weeks if picked the right exercise, like lunges. This exercise works exceptionally well for building legs and glute muscles.
3 sets of 10-12 reps per leg
4. Overhead Press For Shoulders
The next muscle-building workout is an overhead press that specifically targets the deltoids, triceps, and upper chest. Variations like the seated overheard or Arnold press can target diverse areas of the shoulders. However, beginners are advised to start with lightweight dumbbells or barbells.
3 sets of 8-10 reps
5. Barbell Curls For Biceps
One of the classic exercises for muscle building is barbell curls. This exercise concentrates on the upper arm muscles and is exceptional for beginners who want to enhance their arm toughness. Moreover, if how long does it take to build muscles is a concern, consider adding it for 20-30 minutes, 2-3 times a week.
3 sets of 10-12 reps
Best Foods For Muscle Building
Besides consistent and intense workouts, there is a need for food containing protein to help build muscles. Here are some nutrition-rich foods.
1. Eggs
Eggs are rich in protein and vitamins, which help build muscle. Vitamin B produces energy that helps in rigorous workouts, which results in muscle building.
2. Greek Yoghurt
Greek yoghurt contains a good amount of protein, almost 12-18 grams in 5 ounces. A banana can be added to it for enhanced energy and taste.
3. Milk
For those looking for how long does it take to build muscles, the answer is days or weeks with the right diet. Milk is the best choice to increase protein and hydration after exercise. High-protein milk contains 13 grams of protein per 8 oz. Milk also contains calcium, making it one of the best foods for people who are fitness enthusiasts.
4. Whey Protein Powder
Whey protein contains 50 grams of protein per 3 scoops. Therefore it plays a significant role in muscle building. Consuming it before a workout maximises its effects. Whey is considered one of the best workout supplements for muscle building.
5. Nuts
Peanuts and walnuts are both rich in protein. One cup of peanuts and walnuts contains 41 grams and 15 grams of protein, respectively. These nuts provide strength for the workout and also protect the body against physical stress during exercise.
If you are a fitness enthusiast, do not think much about how long does it take to build muscles. Just follow the right guide and chase your goals; you will see the results in days or weeks.
Frequently Asked Questions
How many days a week should I workout to build muscle?
If you follow a strict routine, 20-30 minutes twice or thrice a week is enough, but with a good diet.
How much is overtraining?
Well, it may vary from person to person, depending on the strength. You should always consult your trainee before beginning a fitness routine.
How to gain muscles fast?
The combination of workouts and food helps to gain muscles fast. However, increasing the intensity of the workout is more important than the time period of the workout.
How can I speed up muscle recovery?
Nutritious food and good hydration can promote muscle recovery. Quality sleep, cold and hot showers, and relaxation can also help.
Is 1 hour of workout enough for the day?
One hour of physical workout is more than enough for a healthy life. In fact, even 30-20 minutes of active workouts can improve your lifestyle.
Suryansh is a business and finance enthusiast. He is passionate about entrepreneurship and leadership and is keen on exploring how evolving business dynamics shape modern-day society.