You may be wondering how long it will take to see visible growth in your muscles if you want to increase their size. Although you might notice a temporary increase in muscle size during resistance training, it won’t last very long.
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The blood vessels that supply the muscles in the affected area are stretched when they contract under intense load. The visible “pump” is also caused by an increase in blood flow. This temporary increase in muscle mass is one sign that you are encouraging muscle growth. There are many different ways to exercise your body. Every activity will produce a different physiological response.
You may not get a pump out of your workouts if you aren’t stimulating the growth response in your muscle cells.
Contrary to what you might have heard or seen, iron-pumping is not the only way to build lean muscle. Resistance training that forces your muscles to contract against an outside force will cause stress on your muscles cells. The muscles will be physically damaged if they are subject to too much stress.
These muscle cells will grow as your body repairs them. It takes time to repeat the process of muscle tissue loss through proper resistance training. It could take several days for the muscles to recover from the damage sustained during training. This will help you maximize your muscle growth potential by repeating the process over a long period of time.
I have written many articles on the muscle-building process. There are many factors that affect how fast you can gain muscle. Your body’s ability to grow muscle at an optimal rate depends on many factors, including nutrition, set and rep selection, frequency, recovery, sleep quality, and hydration, as well as flexibility and hydration.
When you feel confident in your workout routine, muscle growth can be expected to occur within a few months. Those who just started their muscle growth program can expect to see between 1 and 2 pounds of muscle growth each month. You can see muscle growth at a greater rate than 2 pounds per month, but that would require extreme dedication and careful training.
It is important to accurately assess your body composition in order to determine how much muscle growth you are experiencing. If you are 150 pounds and have 20% body fat, your lean mass is 120 pounds.
This means that your lean mass is 120 pounds of muscle, blood, and other tissues. You should be looking for your lean body mass to increase above 120 pounds every four weeks when you review your body composition.
If there is no increase, it could be an indication that one of the factors mentioned above is not working optimally. If your goal is to gain 10 lbs of muscle, your total lean body mass should increase from 120 to 130 pounds in approximately five months.
Optimizing Muscle Growth: Start Here
1) Train for muscle growth
- Complete 6 – 12 reps per exercise
- For novice exercisers, one set may be enough. However, multiple sets are preferred.
- Between sets, take 60 – 90 seconds of rest between each set.
- All major muscle groups should be trained at least twice per week, on a non-consecutive day. This will allow for total recovery.
2) Focus on muscle-building nutrition
- Consume between 1.2 and 2.0 grams of protein for every kilogram of bodyweight
- Do not neglect carbs during, after, or before your workout.
3) Get enough rest
- Each night, aim for 7 hours of uninterrupted sleep
4) Don’t forget to stretch
- Do at least 2 full-body stretching exercises each week
- Every muscle that has been trained should be stretched after each workout.
This post was written by Darryl Johnson, Co-Owner of Apex performance. At Apex performance we are a community of highly trained experts looking to provide performance enhancement and a permanent lifestyle change for our clients in a fun and interactive environment. Members can take advantage of group fitness in Tampa, small group classes, and specialized courses for a wide variety of athletics, sports training, and body goals!