But for most people, most of the time, the results will be somewhere between those two extremes. And unless you’re willing to have your genes tinkered with by a renegade scientist, there’s not a single thing you, me, or anyone else can do about it. You’re in direct control of many of the things that drive muscle growth, such as how you train, what you eat, and when you eat it. How long does it take to build muscle? You have the discipline to eat right and train hard on a consistent basis, week in and week out, for months at a time. Every week, they used ultrasound scans to assess changes in muscle growth in the chest, triceps and biceps. The length of time it takes to build muscle depends on how much muscle you’re talking about and who’s doing the building. You have the discipline to eat right and train hard on a consistent basis, week in and week out, for months at a time. Because they don’t generate the same amount of muscle damage and joint stress, they’re less likely to impede recovery and slow your gains. You won’t keep building muscle at the same rate indefinitely, and over time your progress is going to slow down. Those numbers assume you’re in a small calorie surplus, which will typically mean putting on some fat along the way. And nobody else does either. You also need to think about the total amount of cardio you do. a month). It takes a while for short-term changes in protein synthesis to show up as actual changes in muscle mass, and you may not notice those changes for several weeks or even months. If your main goal is to get bigger and stronger, avoid doing any intense cardio, such as high-intensity interval training, immediately before lifting weights. Over the course of a year, you’re probably not going to put on more than around 25 pounds of new muscle. I’d gone from 200 to 225. It comes from a team of Japanese researchers, who took a group of untrained men, and got them to do nothing but the bench press three times per week for six months . Average Natural WOMAN: between 0.12 – 0.25 pounds of muscle per week (or about 0.5-1 pound of muscle gained per month). You will see some muscle growth with two days a week of training. The response of muscle protein metabolism to a resistance exercise bout lasts for 24-48 hours; thus, the interaction between protein metabolism and any meals consumed in this period will determine the impact of the diet on muscle hypertrophy. Noob gains. As a result, the adaptive response to your workout plan won’t be all that it might have been. Women can cut that number in half. Without enough protein in your diet, your muscles aren’t going to grow as quickly as they otherwise would. FREE: Download my simple 3-Day Full Body Hypertrophy Workout, with links to video demos of each exercise. But if it’s pure muscle gain that you’re talking about, a couple of pounds a month is about the limit. However, maximizing muscle growth, especially once you’re no longer a beginner, is going to require lifting weights 4-6 days a week. While some of us have a lot of satellite cells, this doesn’t hold true for everyone. Instead, they hang around inside your muscles, which allows for a faster rate of muscle growth when you start strength training again. So year one you might gain 20 lb., year two 10 lb., year three 5 lb., and so on. It might take longer than you anticipated. Is that the absolute upper limit for every single human being that has, or ever will, set foot on this planet? It takes ferocious consistency, discipline and sustained effort over a period of several years before you get close to the genetic limits of muscle mass you’re capable of gaining. But if your results in the gym have dried up, and you’re just winging it with no real plan to follow, MX4 is well worth looking into. Somewhere between 45-90 minutes will get the job done. RELATED: Why Cardio Won’t Kill Your Gains. Contrary to the claims of some, you’re not going to gain 30 pounds of muscle in 28 days. “When athletes are subjected to elevated non-training stressors, physiological training adaptations will inevitably be compromised,” says John Kiely, former Head of Strength and Conditioning for UK Athletics. The one possible exception to gaining strength and muscle fast? So the more strength and muscle you have the slower the progress will get. Let’s assume all the muscle-building stars are aligned. The role of muscle memory in building strength. The closer you are to your genetic potential, the slower the gains will come. As I’m about to tell you, the hard part is staying dedicated. 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