Muscles workout: How long does it take to build muscle?

B.Building muscle is a slow process, but a proper exercise and nutrition regimen can give you visible results in just a few months, sometimes weeks.

Everyone’s goals are different, but the one thing everyone can agree on is that strength training is the fastest way to build muscle. Weightlifting trumps every other form of exercise when it comes to promoting muscle growth.

Although any workout you do, including cardio, technically builds muscle, Weight lifting helps burn fat while you rest., so your earnings are visible much sooner. Muscles are made up of two types of fibers: type one and type two.

Type one muscle fibers are known as slow twitch muscle fibers and they are aerobic, meaning they are resistant to fatigue and focus on smaller movements that can be endured for longer periods. Meanwhile, type two muscle fibers are known as fast twitch muscle fibersand these tire faster, but allow more power into the movements.

This information is important to know because different exercises promote the growth of any type of muscle fiber. For example, aerobic exercises help build more type 1 muscle fibers, while lifting weights builds more type two muscle fibers.

Type two muscle fibers have more of a blood supply than type one fibers, which means you’ll likely see faster results with strength training than other types of exercise. When you lift weights, you muscle fibers experience trauma and they tear before coming back together stronger, which you will notice because your muscles will look bigger.

How long should you exercise?

When you exercise, focus on your entire body rather than just one muscle group to avoid injury or an asymmetrical figure. Dedicate one day to upper body routines, one day to lower body, and one day to core, isolate a single muscle group per workout to give your muscles time to repair themselves.

According to the American Center for Sports Medicine (ACSM), you should get at least eight hours of sleep a night if you exercise and recommend getting a minimum of 48 hours between high intensity routines. That doesn’t mean you should stop exercising during those 48 hours.

The intention is to rest the muscle group you worked to avoid cramps. When you rest, exercises that promote flexibility such as yoga will help you stay relaxed so your muscles don’t tense up when you get back to the gym.