A lot of people are working out, but they are not working out the right way. There are different types of workouts that are used for different results. For instance, if you are trying to gain muscle mass, you are not going to follow a routine that is meant for those who want to lose weight.
Before you can figure out the best type of workout for your muscle-building needs, you need to learn about muscles, and how they grow. With that in mind, we are going to take a look at how muscles grow, and how long it takes to start building muscle mass.
How muscles grow
First of all, there is no definitive way to tell how quickly muscles grow, because it is different for everyone. Before you can learn how to build your muscles and how long that will take, it is important to know how muscles actually grow. Our muscles are incredibly adaptive, and they are constantly healing themselves.
For instance, when you are lifting weights, the muscle fibers are traumatized, which is known as a muscle injury. The satellite cells that are located on the outside of the muscles are activated, and they look for the damage that needs to be repaired. Once these cells locate the damage, they join together, which creates increased muscle mass.
Our hormones also help the muscles to grow by controlling those satellite cells. The hormones will send the cells to the muscles following a workout, help to create new blood capillaries, repair the muscle cells, and manage the mass.
How strength training builds muscles
A lot of people are under the mistaken belief that they have to work out for several hours every day in order to build muscle mass. Actually, one only needs to do weight training in half-hour sessions, two to three times weekly in order to begin seeing results.
In order to get the best results, it is important to work on all of the major muscle groups twice weekly. Obviously, you aren’t going to see immediate results, every training session is going to help you build muscle mass. The longer you keep going with your routine, the more muscle mass and definition you are going to see, and you will notice that you are becoming a lot stronger.
The best strength training exercises to help build muscles include:
- Resistance band exercises
- Free weight workouts
- Stationary weight machine workouts
Protein also helps to build muscle mass, and the more the body is able to absorb, the better. You may be interesting in learning more about MassZymes 2.0, a supplement that has as much as 30 percent more muscle building power. It helps the muscles to better absorb protein, so you get all that you need without having to eat a lot or drink protein shakes.
Which is better… reps or resistance?
When it comes to building muscle fast, some people will say that it is better to be able to do a lot of reps with less resistance, while others feel that resistance is more important than reps. So, which is it? Well, both sides are right. What you need to do is make it a goal to lift weights that are just heavy enough to be a challenge, but not to cause pain.
If it is too easy to lift a weight, you are not going to have nearly enough resistance for building muscles. One set of 10 reps is going to do more good than three sets at a weight that doesn’t offer enough resistance. So, both reps and resistance are equally important.
Diet plays a huge role in building muscles
If you really want to start building muscle, and do it quickly, how you eat is going to play an important role. There are many different foods that can help to build muscle, especially foods that are rich in protein. In order to build muscles, you need to eat about 0.8 grams per kilogram of body weight every day.
The problem with this is that you might find yourself needing to eat a lot more than you normally would. Instead of feeling full all the time, there is an alternative. There are many supplements that can help, such as MassZymes 2.0. This is not a protein supplement, but it helps the body to absorb protein more easily, which is going to help you build muscle without having to eat so much.
It is best to enjoy foods that are low in fat and carbohydrates, but rich in protein, and when you use the supplement, you don’t need to eat as much. Some of the best foods to add to your diet include meat (beef, pork, poultry, lamb), fish, eggs, and milk and milk products.
As you can see, there really is no definitive answer as to how long it takes to build muscle mass. What we do know for certain is that it takes commitment, two to three workouts each week, and a healthy, well-balanced diet, which can include a variety of supplements. If you want to bulk up, start hitting the gym regularly, eat healthy, and get plenty of rest between workouts to give your muscles a chance to heal and grow.