If you want to gain lean muscle mass, you might wonder how long it takes to see the results. The answer depends on many factors, such as your protein intake, your training program, your body weight, and your muscle size. In this blog, I will explain some of the key concepts and tips that can help you achieve your muscle-building goals.
What is lean muscle mass?
Lean muscle mass is the amount of muscle tissue in your body that does not include fat, water, or other substances. It is also called fat-free mass or lean body mass. Lean muscle mass is important for your health, fitness, and appearance. It can improve your strength, endurance, metabolism, posture, and immune system.
How does muscle growth happen?
Muscle growth, or hypertrophy, happens when your muscle cells increase in size and number. This process is influenced by two main factors: muscle protein synthesis and muscle protein breakdown.
- Muscle protein synthesis is the creation of new muscle proteins from amino acids, the building blocks of proteins. Muscle protein synthesis is stimulated by exercise, especially strength training, and by eating enough protein.
- Muscle protein breakdown is the destruction of muscle proteins into amino acids. Muscle protein breakdown is increased by fasting, stress, illness, and overtraining.
To gain muscle mass, you need to have a positive net protein balance, which means that your muscle protein synthesis is higher than your muscle protein breakdown. This way, you can add more muscle proteins to your muscle cells and make them bigger and stronger.
How much protein do you need?
Protein is essential for muscle growth, as it provides the amino acids that your body needs to build new muscle proteins. The amount of protein that you need depends on your body weight, your activity level, and your muscle-building goals.
A general recommendation is to consume 1.6 to 2.2 grams of protein per kilogram of body weight per day. For example, if you weigh 70 kg, you should aim for 112 to 154 grams of protein per day. However, this may vary depending on your individual needs and preferences.
Some sources of high-quality protein are lean meat, poultry, fish, eggs, dairy, soy, beans, nuts, and seeds. You can also use protein supplements, such as whey, casein, or plant-based protein powders, to boost your protein intake. It is best to spread your protein intake throughout the day, and to consume some protein before and after your workouts, to maximize your muscle protein synthesis.
What kind of training do you need?
Training is another key factor for muscle growth, as it stimulates your muscle protein synthesis and challenges your muscles to adapt and grow. The most effective type of training for muscle building is strength training, also known as resistance training or weight training.
Strength training involves lifting weights or using your body weight to create resistance against your muscles. This causes microscopic tears in your muscle fibers, which then repair and grow bigger and stronger during recovery.
To optimize your strength training, you need to consider the following aspects:
- Frequency: how often you train each muscle group. A common recommendation is to train each muscle group 2 to 3 times per week, with at least 48 hours of rest between sessions.
- Intensity: how heavy you lift or how hard you work. A common recommendation is to lift weights that are 60 to 80% of your one-repetition maximum (1RM), which is the heaviest weight that you can lift for one repetition. For example, if your 1RM for the bench press is 100 kg, you should lift weights that are 60 to 80 kg for multiple repetitions.
- Volume: how many sets and repetitions you do for each exercise. A common recommendation is to do 3 to 4 sets of 8 to 12 reps for each exercise, with 60 to 90 seconds of rest between sets. However, you can also vary your volume depending on your goals and preferences.
- Progression: how you increase the difficulty of your training over time. A common recommendation is to increase the weight, the sets, the reps, or the frequency of your training every week or every few weeks, to keep challenging your muscles and avoid plateaus.
Besides strength training, you can also do some cardio or aerobic exercise, such as running, cycling, swimming, or dancing, to improve your cardiovascular health, endurance, and calorie burning. However, you should not do too much cardio, as it can interfere with your muscle growth and recovery. A common recommendation is to do 2 to 3 sessions of moderate to high-intensity cardio per week, for 20 to 30 minutes each.
How long does it take to build muscle?
The time it takes to build muscle varies from person to person, depending on your genetics, your starting point, your training regimen, your nutrition, your sleep, and your lifestyle. Some people may see noticeable changes in their muscle mass and strength in a few weeks, while others may take months or years to achieve their desired results.
A realistic expectation is to gain 0.25 to 0.5 kg of lean muscle mass per month, or 3 to 6 kg per year if you follow a consistent and effective training program and nutrition plan. However, this rate may slow down or speed up depending on your age, gender, experience level, and other factors.
To measure your progress, you can use various methods, such as:
- Taking photos of yourself every few weeks and comparing them
- Measuring your body weight, body fat percentage, and body mass index (BMI)
- Measuring your muscle sizes, such as your chest, arms, legs, and waist
- Testing your strength, such as your 1RM, your reps, or your endurance
- Tracking your performance, such as your speed, power, or agility
Conclusion
To sum up, gaining lean muscle mass is a process that requires patience, dedication, and hard work. You need to eat enough protein, do strength training, and rest well, to stimulate your muscle growth and muscle recovery. You also need to monitor your progress and adjust your training program and nutrition plan as needed, to keep challenging your muscles and avoid plateaus. By following these tips, you can achieve your muscle-building goals and enjoy the benefits of having more lean muscle mass.
