How Long It Takes To Build Body – This guide is the result of a year of research showing the latest science is the most effective way to build muscle.
For men and women. Primarily for beginners, but also for intermediates, there are plenty of tips backed by science.
How Long It Takes To Build Body
I wrote this guide because a lot of weightlifting advice is unfounded or wrong. I can’t blame the bloggers for this, as some of the information in this guide has not been published outside of the scientific literature.
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Finally, this guide contradicts some popular fitness recommendations. In this guide, I’ll back up my claims by referencing studies and showing you how to measure your weekly earnings, so you can confirm that you’re growing on your own.
When it comes to growth, you can grow fast if you start lean and are committed to eating, exercising and sleeping. If you follow the program carefully, you can gain 12-15 pounds (6.8 kg) of muscle in 3-4 months. (Muscles gradually grow after that.)
Any healthy man or woman can achieve these results. Having “bad genetics” isn’t what prevents beginners from gaining muscle. This is another myth.
In addition to providing accurate research, this guide is also comprehensive. I don’t like tutorials that cover 75% of what you need to know and then ask you questions.
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Are you inspired? Good. If you didn’t want to spend 1-2 years in the gym to get results, don’t worry, because you can squeeze new gains in 4 months.
I spend thousands of hours figuring out how things work. I collect my insights on free guides like you read. They are read by over a million people every year. Concepts that don’t make it are shared on Twitter.
In addition to writing, I also invest in startups through seed funding and Carveout. Before that, I coded Velocity.js, the world’s most popular web animation engine, and founded Demand Curve, the largest startup marketing guru. More here.
If you’re a beginner bodybuilder, you’ll learn to add 15 pounds (6.8 kg) of muscle. If you’re an introvert, you’ll learn how to overcome a plateau. Most of this guide applies if you want to get stronger, not bigger.
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My Research: I cite research whenever possible, but I do not personally see the results of the research. Not all studies are well designed, so I try to do more research to support the claims. Then I test the results and compare them to each other. How much muscle can I gain?
The total size you can naturally achieve is related to your skeletal size (read). Do you have wide shoulders with thick wrists and ankles? If you train long, expect the arm to be over 3 inches long.
A man under 5’4″ (1.65 m) with narrow hips? Even if you’ve trained for decades, you can’t be as muscular as a man with a larger build.
Check out the body below. If you need some motivation to get going, you can download the image:
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Want to know how long it takes to build muscle? The figure above is a realistic reference for the mass a person of average build will reach after 4 months of training.
Charles looks healthy, has the muscle mass that most women like, and didn’t need steroids to get there. (If you’re already bigger than this model, I hope this guide can help you keep your plateau growing.)
(If you’re elderly or have certain medical conditions, you may be uncomfortable. If you’re concerned about safety, talk to your doctor before lifting weights.)
Note: a significant increase from the above physics works for several years. After the first few months of bodybuilding, it becomes difficult to continue growing. As you enter this phase, you can gain muscle mass closer to 2 pounds (0.9 kg) per year.
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If your motivation for getting bigger is for women to find you more attractive, here’s a reality check: Most women find the aforementioned bodies more attractive than the huge physiques found on the covers of muscle magazines. Research on women’s preferences is convincing: ¹² Many compare men with large physiques to “…girls who wear a lot of makeup. It’s beautiful.”
. Well, some celebrities who play superheroes are on or used steroids, insulin or HGH causing health problems. In addition, some have unusually extensive decorations.
To achieve it naturally, you should refer to “natural bodybuilding competitions”. You can google for pictures. Participants are not allowed to use steroids. However, remember that their muscle mass is depleted, vascularized, body fat and strengthened before they hit the stage. Also has great genetics – great frames. He worked hard for many years.
But here’s the hard part: “Natural” doesn’t always mean you can’t get other substances like HGH and insulin that promote muscle growth. (You can read enthusiast accounts of the cheat here and here. Although not an investigation, these accounts show that the games are easy.)
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What do steroid results look like? The bottom model has particularly large chest and shoulder muscles associated with the structure. If your goal looks like that, you probably won’t get there naturally.
Here’s your answer: researcher Casey Butt conducted a fascinating study of the muscle size of the world’s best male bodybuilders ( source , research ).
It used data from the pre-steroid era of bodybuilding, which is a better representation of the muscle men can gain naturally. We will use your results to predict the maximum weight you can achieve at 10% body fat.
To measure around the ankle and wrist, tie the body tape to the parts shown in the pictures below:
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Notice that I didn’t use the word “tonic” for nothing. When people use the word “toned,” they mean (1) lean enough to show muscle definition and (2) the onset of muscle.
You may not want to be as muscular as Second Lady, but just getting halfway there will make a big difference in your body.
The limiting factor in how big you can get is the width (read) of your skeleton. So if you’re smaller (a high school teenager), you won’t be able to reach peak muscle mass with someone bigger than you. In other words, the average woman will gain less muscle than the average man.
However, there are studies that show women build muscle at the same rate as men (study, study, study). (Hats off to Menno Henselmans for compiling these studies.) The difference is that women start with average muscle mass and end up gaining less.
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Yes, men have more testosterone, but testosterone is less important for female muscle structure. In fact, women benefit from higher levels of the growth hormone IGF1, which is important for muscle growth (study, study).
Although the number of muscular women in the world is small, perhaps this reflects the fact that there are fewer women who work to become very muscular. It goes without saying that it is more difficult for women to see progress.
It’s important that you understand that bodybuilding is uncomfortable because thinking otherwise can derail your progress. For example, one study was reviewed
And as a result they gained 350% more weight (learn, learn)! This shows that your confidence in the gym plays a big role in how much you can lift.
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Passion is more important than skill because a key element in skill development is the desire to practice. -Gretchen Rubin
Beginners can gain inches on their arms in 90 days. You will see noticeable gains in another 2-3 months.
Before we get into our workout plans and how to eat to build muscle, let’s first address the excuses that are holding you back from getting started:
If you want to continue gaining muscle, this plan calls for hitting the gym three times a week for 60 minutes. Once you’ve reached your target size, you can switch to a 40-minute maintenance schedule, two minutes per week.
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Pages 3 and 4 contain downloadable handouts that summarize the entire guide. See the bottom of the screen for quick navigation links.
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