The amount of muscle mass gained and the rate of its growth vary from person to person. Genetics, fitness level, age, hydration, nutrition, and other factors also play a role.
Some studies show that muscle growth can be seen after just seven workouts, while others claim it takes up to 18 sessions. Men have 15 times higher testosterone levels than women, so they typically gain muscle faster and have larger muscle mass. On the other hand, women may experience greater strength gains, while men are more susceptible to injury during strength training.
The foundation of building muscle mass is strength training. The American College of Sports Medicine (ACSM) offers several recommendations for weightlifting. Start by working the major muscle groups, performing 8-10 exercises at least twice a week. Perform each exercise 8-10 times in 2-3 sets, resting at least 1 minute between sets. Use a weight that is challenging for you or that requires an effort level of 8-10 (on a scale of 1 to 10).
Cardiovascular exercise can also help. Experts say the key to success lies in the frequency, intensity, and duration of these exercises. Train at an intensity of 70–80% of your maximum heart rate reserve (HRR). Furthermore, cardio sessions should last no more than 30–45 minutes, and be performed 4–5 times per week.
Rest and recovery play a vital role in muscle growth. You should rest neither too little nor too much.
About 30-60 minutes before your workout, consume at least 30-60 grams of carbohydrates and 5-10 grams of protein. This will ensure you get the most out of your workout. Experts also recommend consuming 20-40 grams of protein every 3-4 hours, or 0.25-0.40 grams of protein per kilogram of body weight. Try to consume protein within 30 minutes after your workout to speed up muscle recovery and growth.
News articles should not be considered medical advice. Consult a specialist before making any decisions.
