For everyone who wants to know how to build muscles faster, whether they’ve been going to the gym for years or this is their first time,
Muscle growth can be slow, though, and it takes a lot of disciplined, consistent work to see effects.
A lot of people don’t stick to their habits because it takes so long to see small changes. Also, many first-time bodybuilders find it hard to wait months or even years for growth because they are used to getting things right away.
For those who do stick with it, though, great benefits will come. To build muscle, you have to keep working out and eat right.
It’s not always easy to tell when changes will be noticeable. It is important to know how long it should take to build muscles so that you know when to expect results.
How long does it take to get stronger?
What is the Speed of Muscle Development?
Many factors can influence how quickly muscle grows, including:
Diet is key to building muscle; if you lack protein in your diet, you’ll find it will take longer to build muscle. This is because the amino acids found in protein are used to repair your muscles after working out. It’s this repairing process that increases the size.
In addition, your gym routine will also influence the rate at which you build muscle. When trying to build muscle fast, you need to aim to put a high-stress volume on your muscles.
But it’s not just about how hard you work in the gym; if you’re new, you might find it easy to build muscle initially. The more you’ve been to the gym, the closer you are to your full genetic potential, meaning it takes longer to see results.
Finally, age impacts how quickly your muscles will grow, as most men will have lower testosterone as they age. This hormone is vital for muscle mass, so having less of it means you’ll need to work harder for longer to get results.
All these factors and variables influence how fast or slowly you build muscle. Assuming all aspects are optimal, you will start seeing results after six weeks of following a consistent program.
It’s a good idea to track your progress with weekly photos; that way, you can see the changes as they happen.
How to Expedite the Growth of Muscles?
Suppose you’re trying to pack on the muscle by a specific date, such as for a beach holiday or a bodybuilding competition.
In that case, you may be thinking about the extra things you can do to help you speed up the process and ensure that you look jacked by the time you want to.
It’s all about focusing on the things we already know are going to have an impact.
The Significance of Nutrition in Muscle Building
In terms of your diet, you should aim to be in a calorie surplus to build muscle quicker. Although this may sound scary for those looking for a cut and lean physique, being in a calorie deficit makes muscle growth hard. Your body will not want to add more mass if it thinks food is in short supply.
To ensure that the extra calories you consume contribute to muscle and not fat, try to ensure that your extra calories come primarily from protein. In a diet rich in protein, about 45% of the calories are stored as muscle, which could be the difference between you building muscle quickly or not.
The Role of Training in Enhancing Muscle Growth
You should focus on the eccentric phase of your workouts. This is part of your movements where your muscles are lengthening, as opposed to concentric movements where your muscles are instead contracting. Studies have shown that focusing on this part of your motion can help you build muscle faster.
So, in a simple bicep curl, pulling the weight towards you is contracting your muscle, thus concentric, while bringing the weight back down is the eccentric part of the routine.
To focus on your eccentric phase, you should slow down your movements. For example, try to bring the weight up explosively with the bicep curl and then return it slowly.
You could also choose to perform exercises that are eccentric. When doing this, you may need to increase the weight, as muscles are typically more robust when lengthening.
You could also alter your routine to build muscle faster by ensuring a shorter rest period between sets.
By giving yourself no more than 90 seconds between sets, you encourage a quick release of muscle-building hormones while ensuring that your muscles are genuinely tired, meaning they’ll recover stronger.
Which Workouts Are Most Effective for Speedy Muscle Gain?
If you’re looking to build muscles quickly, some exercises will be much better than others.
If you’re feeling deflated because of the usual six-week period before you see results, add the following exercises to your routine to help you build muscle faster.
Of course, you may choose not to add them because they target muscles you’re not looking to build. That said, adding all of them is a good idea if you want a more well-rounded look.
1. Seated Row
The seated row targets the muscles in your upper back as well as your outer chest. Both parts of the exercise are eccentric when doing this movement, meaning that you’ll want to perform this exercise slowly to maximize your gains.
In addition to being an excellent exercise for rapid muscle growth, building strength in your upper body also helps with posture. Also, it protects your shoulders, making them less likely to be injured.
Deadlifts are great at building muscle quickly because they target some of the largest muscles in your lower body, helping them grow quickly and boosting your appearance quickly.
In addition, the deadlift is excellent as it’s one of the best exercises for increasing functional strength, meaning that your muscles won’t just be for show. Plus, if you suffer lower back pain, deadlifts can help you if you perform the movement correctly.
As well as all this, although the deadlift can help you build muscle fast, it’s also a fantastic exercise for activating your core muscles, making it ideal for those looking for a lean look with abs.
3. Overhead Press
The overhead press is a powerful muscle-building exercise that can help improve your appearance.
This is because it targets the shoulders and triceps. These are two muscle groups that, when worked on, can create a general impression of overall size.
The movement can be tough to perform, especially at heavy weights, with many people getting stuck pushing the barbell above their heads.
If you ever reach this point, it’s best to cycle this movement out of your routine to avoid injury. In addition, it means that the overhead press is effective to a point before it starts offering diminishing returns.
Enhancing Muscle Building with Supplements
Another great thing to try are legal and natural steroid alternatives. In the past, many people turned to juice to help them pack muscle much faster. This worked, although it ran the risk of severe side effects, not to mention that anabolic steroids are illegal.
Thankfully, you can now add steroid alternatives and supplements to your routine to help influence more significant muscle growth. Depending on your stack—the combination of different steroid alternatives you take during a cycle—you can help facilitate faster muscle growth or greater muscle size.
With some of the best bulking supplements here at Crazy Bulk, you’ll see noticeable differences in strength and muscle mass in as little as 30 days, provided that you stick to a good diet and exercise plan during the time period.
One of the best options for quicker muscle growth is D-Bal, our Dianabol alternative that can boost muscle mass while helping you recover from your workouts quickly, allowing you to train more to sustain your build.
If you’re looking to use a different supplement, adding whey protein powder to your intake can boost your protein intake, helping to repair your muscles quicker.
Muscle Growth Requires Patience, Not Hastiness
When working hard to build your muscles, it’s going to take a substantial effort. Instead, you should expect to commit a lot of time and effort before seeing any semblance of the results you’re after.
With it taking about six weeks, depending on your schedule and diet, to start seeing differences, it can take a lot of work to stay motivated.
Thankfully, the rewards can be life-changing if you push through these difficult early days.
You can smash your long-term body goals if you have a consistent gym routine, a nutritious diet, and plenty of sleep.