From today to tomorrow? That’s how fast muscles actually grow
Strong and big muscles are – especially for many men – one of the main goals when it comes to fitness training. Who starts with the sport and follows a well-thought-out nutritional plan, often expects great things. In truth, however, muscle growth is not a matter that can be realized in a very short time.
What it takes? Patience, consistency and a clever plan. Then the chances of success are good, but you must not disregard your individual requirements.
Which factors influence muscle growth?
Fact is: there are no two exactly identical bodies in this world. Metabolism, predisposition and inclinations to certain body forms are found in each individual in an individual way. Just because your training partner can come up with a decent bicep after only three months does not mean that you too will be able to record such fast results.
To go into more detail, it is important to look at the various factors involved in muscle growth. The two main points here are both the genetic endowment that every human being brings from birth and the so-called phenotype. This is the sum of all observable physical properties that can be influenced by the environment.
In addition, there are some sub-factors like
- the age at the beginning of the training,
- the training load,
- the duration of the training,
- the relationship between regeneration and stress,
- the fluid intake
- as well as hormonal conditions,
which actively influence muscle growth. Yes, even your physical activity as a child can determine how fast or slow your muscles are gaining today.
However, with this listing you will quickly realize that you have some influence on some factors. Diet, exercise routine and regeneration, for example, are entirely in your hands. Even if your genetic predisposition to muscle growth provides the basic framework for speed and ability, you can use a clever plan to influence how successful you ultimately are. But in most cases it will hardly be possible to grow quickly.
How force and mass increase
Many people believe that strength and muscle mass are inextricably linked. However, this is not true, because the increase in strength in the context of a well-planned training is not necessarily due to an increase in muscle. Rather, points such as a more efficient nervous system and the resulting increasing performance are the basis for a power increase.
Only through continuous and strategic training, your body will continue to adapt to the new conditions. Then it comes to the formation of new muscle fibers and the muscle begins to grow. When and how fast that happens, however, can not be answered individually or even predicted. Again, your genes can again act as a promoter or brake and affect the formation of new muscle fibers. Usually you will be able to count on a sophisticated concept as a basis but after about three to six months with first results.
Tips for your training
As you have already learned, the type of exercise plays a role in muscle growth. It is therefore important not only how you feed yourself, whether you give your body sufficient regeneration pauses and how regularly you appear in the studio, but also WHAT you do during the training.
For muscle growth it can be beneficial to concentrate on individual muscle groups during strength training and to select suitable exercises. We recommend an intensity of 70 to 80 percent of your “One Repetition Maximum”, whereby you should plan between 3 to 6 sets of 6 to 12 repetitions. Between the individual sets, it is best to take breaks of around 30-90 seconds, in order to be able to start again in the next round.
Circuit training, HIIT (High Intensity Interval Training) and sensibly planned split routines are also good ideas to challenge your body in a variety of ways. Be aware in all your efforts that extensive training should not only affect individual muscle groups. Therefore, choose plans that thoroughly require both the lower body, the upper body, and the arms and legs. In this way you prevent unpleasant imbalances in the long term.