How long does it take to build muscle? 7 days? 14 days? 30 days?
Bulking up requires enough nutrients from food alongside proper strength training and recovery. However, the exact amount of time it will take to gain muscle mass depends on the amount of muscle you want to gain.
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In a nutshell:
Here are things to know about 7-day bulking:
Technically speaking, after 7 days of strength training, you can already build muscle, but only a very small amount.
Adequate training AND rest are crucial in building muscle.
During the 7-day period, you might complete 3-4 strength training sessions, leaving at least 48 hours rest between training to allow your body to repair and grow stronger.
You can do more than 1 set of an exercise for each muscle group to promote slightly greater muscle gains over time, but this won’t make a difference in 7 days.
So, yes, you can gain muscle after 7 days. However, no, it won’t be enough to see physical changes in your body, unless you push for 2-3 weeks or more of training.
Here’s the truth–14 days is not a lot of time to add serious muscle to your frame naturally.
That said, you can see visible changes with a strict diet and explosive exercises.
Put simply, when you overeat, it takes some time for your body to switch to fat storage mode.
Your body becomes a muscle-building machine.
At this period, testosterone, IGF-1, and insulin levels increase based on several studies.
This means, you’re highly anabolic, or there’s a high level of muscle-building activity in your body.
On the other hand, the anabolic benefits of bulking typically reach their peak after 14 days.
Your body becomes slow in transitioning over to fat storage mode and may start storing fat quickly.
However, every person can react differently. You either continue gaining more muscles for several days after the 14-day period, or you start to add fat.
Still, in general, 2 weeks is the optimal bulking period.
During the transition time, it’s recommended to consume slightly below caloric maintenance levels.
For hard gainers, here’s good news–during 14-days bulking cycles, studies have shown that you will primarily gain muscle. Also, during post-bulking, you will primarily lose fat.
Now, a 30-day bulking is an entirely different story.
The muscle gain you can get depends on you.
For instance, if you’re giving your all, you could add 3 or 4 pounds of muscle to your frame in a month.
Bulking is healthy, especially for people who are weak or underweight, and provided that the body-fat percentages are maintained within the healthy range.
Let’s take a closer look at the results of healthy bulking for a month:
It improves bone density.
Bulking up entails strength training and strength training includes performing weight-bearing exercises.
These exercises stimulate the cells that build bone because of the strain placed on these issues.
When the bones are under strong tension, they adapt and grow.
Bulking up also improves symptoms of osteoarthritis, reducing pain and improving function.
It improves blood flow to the brain, promoting some factors that improve cognition.
It helps boost balance and stability, which then, reduces the risk of injury.
Bulking results in muscle gains and improved strength.
Any type of strength training is good enough to increase your muscle strength and health.
However, when you’re bulking, there’s even more emphasis on building lean mass.
It also reduces blood pressure and lowers LDL cholesterol and triglycerides.
It improves insulin sensitivity, helping clear sugar from the blood and reduces overall inflammation.
10.The more muscles you have, the higher your overall metabolism becomes.
In fact, each pound of muscle burns around 6 calories per day at rest, in addition to the calories used to lug it around.
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