The time it takes to gain muscle mass by doing a physical exercise, such as weight training, is of approximately 6 months, but this depends on the biotype of the individual and its genetic cargo.
However, if the individual does not do the exercises in the correct manner, regularly, not eating properly and not resting, this time can be much higher.
Changes in the body
The first changes in the body are generally:
- In the first and in the second month of the yearoccurs an adaptation of the body to the activity. It is in this period that the individual feels more pain after the exercises and your cardiovascular system will adapt to the effort, as you will be gaining more strength, endurance and flexibility.
- After 3 months of regular exercise, the body goes burning more fat accumulated and, in this period, although there may not be big gains in the muscles, it can be observed a good reduction of the fat layer under the skin. From there it becomes increasingly easier to lose weight.
- Between 4 and 5 monthsafter the start of physical activity, there is a considerable decrease of fat and increased release of endorphins in the body, leaving the individual more humorous and with more physical arrangement. And, only after 6 months from the start of physical activity, is that you can observe a considerable gain in muscle mass.
The muscles that take the most time to develop are the triceps, the inner part of the thighs and the calves. These will never “grow” as quickly as the other muscle groups, due to the type of fibers you have, and nothing can be done about this.
How to facilitate muscle mass gain
To enhance the exercises and make the gain muscle mass faster, that you can do is:
- Take protein supplements, under the guidance of the nutritionist;
- Eat foods rich in proteinin all meals;
- Rest, avoiding train every day because the muscle grows when you rest.
It is important to know that, to gain more muscle mass, it is not enough just to do exercises every day. There are a number of other factors that are related to the increase of muscle mass and the physical educator will be able to guide you in this direction.