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<br>How long does it take to build muscle? How long does it take to build muscle? An exercise physiologist describes ways of speeding up the process. When you purchase through links on our site, we may earn an affiliate commission. Here’s how it works. How long does it take to build muscle? How long does it take to lose muscle? How does muscle growth occur? Anyone who has ever tried to build their biceps or add bulk to their back will know the process is easier said than done - but how long does it take to build muscle? The answer depends on many variables, from training methods and calorie intake to the macronutrients provided by the foods you eat. Indeed, you can lift the best adjustable dumbbells all you want, but if you don’t eat enough protein and utilize the progressive overload principle, then you won’t be able to pack on mass.<br><br><br><br>But even optimizing the muscle-building (or hypertrophy) process isn’t enough. Age, gender and genetics play their part in deciding how successful your bodybuilding exploits will be. Does time 'go slower' when you're exercising? We spoke to exercise physiologist Bianca Grover to find out how long it takes to build muscle - and to get advice on how to do it. Bianca Grover is a certified exercise physiologist, medical exercise specialist and personal trainer. She holds several certifications and specializations from the American Council on Exercise (ACE), the American College of Sports Medicine (ACSM) and the American Heart Association. Her specialities include functional training, strength training and orthapedic considerations. How long does it take to build muscle? There's no strict timeframe for how long it takes to build muscle. "It all depends on the training regimen followed, nutritional adherence, rest, and so on," Grover says. But, for a rough figure, she points to a 2018 study published in the European Journal of Applied Physiology which explores the role of skeletal muscle damage and muscle protein synthesis.<br><br><br><br>"According to this study, muscle growth can be seen after about 10 sessions, but only after about 18 sessions is significant muscle hypertrophy observed," says Grover. The study says that increases in the size of the muscle in the early phase of resistance training (four or  [https://mippip.ru/bitrix/redirect.php?goto=https://linktree.biz/mayaj05980 Titan Rise Male Enhancement] less sessions) is attributed to "muscle damage-induced swelling". After 10 sessions, "a modest magnitude of muscle hypertrophy ensues," and after around 18 workouts "true muscle hypertrophy is observed". However, 2017 research also published in the European Journal of Applied Physiology concluded that "significant increases in lean mass" could be seen after just seven workout sessions, performed over the course of four weeks. The study tasked 13 untrained men with performing dumbbell curls and shoulder presses twice per week for four weeks. They would complete 8 to 12 repetitions, working until they could not perform any more, and the weight was increased where appropriate as they progressed from session to session.<br><br><br><br>Subjects also drank 500 milliliters of whole milk during training. You can also train different muscle fiber types to improve other elements of performance like endurance and power. To find out more, read our feature: What are the different muscle fiber types? How long does it take to lose muscle? After the graft you put in to grow your hard-earned muscle, the last thing you want to consider is losing it (also known as atrophy). Unfortunately, a lack of muscle use, insufficient nutrient intake, or both can lead to that. Thankfully, though, it will take more than a missed gym session for this to occur. "Rates of atrophy typically vary depending on your current physical condition," says Grover. "The more in shape you are, the longer it will take to atrophy, and the slower the rate will be. A 2014 study into the impact of disuse on muscle size and strength - published in the Acta Physiologica journal - found that "even short periods of muscle disuse can cause substantial loss of skeletal muscle mass and strength".<br><br><br><br>This does refer to complete inactivity of the muscle, though, with the 24 study participants subjected to either five or 14 days of on-legged knee immobilization using a full leg cast. After just five days, leg lean mass had decreased. How does muscle growth occur? If you're trying to bulk up, it’s important to know how to gain muscle in general. "When performing resistance training,  [https://wiki.superbe.felicity.tools/index.php/User:MaritzaKwan0817 Titan Rise Male Enhancement] small tears in the muscles are created by moving them through a range of motions under load," Grover explains. In other words, muscle building relies on muscular effort (which is usually achieved through resistance or weight training) as well as adequate protein intake. We asked Grover to give some more insight on the best ways to target and grow muscle. "If you are looking to grow a specific muscle or group of muscles, also known as hypertrophy, you need to perform exercises that target them," says Grover. "The best approach is to remove the guesswork from your exercise program.<br>