How Long Will It Take To Gain Muscles – Build Muscle Mass


There are many factors to consider when you want to know how long will it take for you to gain and build muscle mass. Questions like are you eating enough and the right nutrients to accelerate muscle growth, are you exercising correctly and regularly and do you have the genes for quick muscle growth need to be addressed.

In this article, we shall discuss whether you have the genetic make up to gain and build muscles quickly. Don’t despair if you don’t because this is only one of the several factors that determine how long will it take for you to build muscle mass.

It is certainly helpful to know your body type when you want to build muscles. By knowing your own body type, you can then plan your nutritional and exercise program to suit your specific body type to encourage muscle growth.

We shall discuss the 3 common body types and their characteristics here.

• Endomorph: You have naturally big frame body and usually have a round face, wide hips, big bones and slow metabolism. You are the type that gain weight and body fat easily. However, you also have potential for gaining muscle mass quickly. Only problem is that your muscles may be hiding under your body fat making you look big bulky and clumsy. Your six pack abs is hidden under your tummy fat is not going to show.

So you will have to build muscles and then burn off the fats to reveal your muscle definition. That means you will take slightly longer time than the next body type to show off your muscle gain and mass because you need time to cut away body fats as well.

• Mesomorph: You are blessed with a naturally muscular body and have wide shoulders, small waist, athletic body frame structure, low body fat with a somewhat high metabolism. With your natural predisposition, you can pack on muscles real fast and are the type that can take up bodybuilding as a career if you want to. You excel naturally in sports and will always have that sexy and handsome body that is to everyone’s envy.

You are the type that will not take a long time to see your muscle gaining size, mass and definition. In fact, if you train, eat and rest correctly, you will visibly see your muscles growing week after week right before your eyes until you hit a body building plateau.

• Ectomorph: You are the skinny type with small muscles, very very high metabolism, narrow shoulders, hips and waist. You find it hard to put on weight and muscles no matter how much you eat. You will need much more greater effort than others to build muscle mass on your skinny frame. People call you the hard gainer.

You will take a longer time and need extra effort to gain muscle mass. Although it can be done, it is a constant battle for you because you are fighting what nature has given you.

Most people fall in between the three types. For example, a person can be a mixture of Mesomorph and Endomorph or Mesomorph and Ectomorphs.

Now that you have identified your body type, you can then write down your goals, objectives and the methodology you wish to take to gain muscle mass. By having a specific body building program to follow, it allows you to take concrete actions each day to achieve your muscle gain goals. How long will it take to build muscles and gain muscle mass certainly depends on the body type you have but it will also depend on numerous other factors.

Lose Fat & Gain Muscle Naturally


Almost every athlete, weekend warrior, or gym regular wants to build bigger muscles while losing body fat at the same time. This can be a challenging task because the “traditionalists” will tell you that one must sacrifice either definition or gains in muscle.

While it’s easier to focus on one or the other there are a few tricks you can use that will have you on the right track in no time.

First things first… The “Traditional Approach”

To gain muscle a person has to consume more food, protein, carbs, fats, nutrients, and vitamins than they need to get bigger and less overall calories if they wish to get leaner.
This of course is the main reason bodybuilders tend to “Bulk Up” in the off-season.

This means the individual will eat loads of calories in the hopes of gaining more muscle mass. The extra muscle gain is achievable but the individual also will experience a significant gain of fat in the process, oftentimes more than the muscle gains.

After the “Bulking Up” period the individual will usually want to “rip up” for summer or for a contest. Then they usually have to subject themselves to a rigorous training and restrictive diet for 3-6 months to get they’re body fat levels where the muscles are clearly defined.

The continual up and down Yo-Yo in weight gain plays havoc with the physical body not too mention the psyche of the individual. This generally accepted practice in bodybuilding has also led to the widespread use of drugs used by many athletes to bulk up or to get ripped.

Bodybuilding Traditionalists “Dirty Secret”
 
The Truth of the matter is the editors and writers for the big magazines won’t tell you is the widespread use of performance enhancing drugs by the top amateur and professional athletes who use an array of pharmaceuticals to build and maintain their muscles while dieting.

Muscle Building Supplement Advice


Building muscle is more than just working out, and it is more than just using muscle building supplements. There really is a right way – a scientifically proven way – to build mass muscle. Here are some tips:

1. Make sure that you are getting enough protein, through food and muscle building supplements. Furthermore, make sure that the protein that you are getting is high quality protein. Without the proper amount of protein, your muscles will not only stop growing, but you will lose muscle as well. You need 1.75 grams of protein for every kilogram of body weight, each and every day. Some people consume up to 1 gram per kilogram, just to be on the safe side.

2. You must constantly feed your muscles. Muscles are always busy – even when you are at rest. They are constantly doing one of two things: they are either building up, or breaking down. If they aren’t fed, they are breaking down, and the only way that they build is by outpacing the breakdown process with the build up process. This requires the constant presence of protein. This is why bodybuilders typically eat six meals a day.

3. Make sure that Your Protein is doing the right thing. If you consume nothing but protein, which is a mistake that some bodybuilders make, you will find that you aren’t growing muscle. Instead, the protein is used for other body functions, such as turning into blood sugar for energy. It’s important to eat a well balanced diet, even though you will be taking in more protein than what the ‘normal’ diet consists of. The best way to do this is to include low-glycemic carbs with your protein. This way, the carbs can be used as fuel, and the protein can be used to build muscle.

4. Your muscles are 70% water, and water is essential to their growth. Water is used to move the proteins through the muscles. You can do everything else right, but if you aren’t getting enough water, your muscles simply won’t grow. The rule is to drink one ounce of water for every gram of protein that you eat.

5. Eat immediately after your workouts. Eat a meal that is high in protein, with low-Glycemic carbs as well. This meal should be eaten within one hour of finishing your workout. After that time, you lose your window of opportunity to help your muscles grow even more. Not only does this help your muscles to grow bigger, faster, it also helps them to heal faster.

There is a great deal more to learn about muscle building supplements, but this is a start, and it will get you headed in the right direction to help you reach your bodybuilding goals. Remember that bodybuilding is more than working out, and it is more than using muscle building supplements. It is a combination of many things, and leaving just one element out can severely hinder your bodybuilding efforts.