The time it takes to gain muscle mass by exercising, such as bodybuilding, is approximately 6 months, but that depends on the individual's biotype and its genetic load.
However, if the individual does not do the exercises correctly, regularly, does not feed properly and does not rest, this time can be much greater.
Changes in body
The first changes in the body are usually:
- In the first and second month of exercise, an adaptation of the body to the activity occurs. It is during this time that the individual feels more pain after exercise and his cardiovascular system adapts to the effort as it gains strength, endurance and flexibility.
- After 3 months of regular exercise, the body starts to burn more fat accumulated and in this period, although there are no big gains in the muscles, a good decrease of the layer of fat under the skin can be observed. From there it becomes increasingly easier to lose weight.
- Between 4 and 5 months after the onset of physical activity, there is a considerable decrease in fat and a greater release of endorphins in the body, making the individual more humorous and more physically disposed. And it is only after 6 months of the onset of physical activity that a considerable gain of muscle mass can be observed.
The muscles that take longer to develop are the triceps, inner thighs and calves. These will never "grow" as quickly as other muscle groups because of the type of fibers they have, and nothing can be done about it.
How to facilitate the gain of muscle mass
To potentiate the exercises and make the gain of muscle mass faster, what one can do is:
- Take protein supplements, under the guidance of the nutritionist;
- Eat high-protein foods at all meals;
- Rest, avoiding training every day because the muscle grows when it rests.
It is important to know that to gain more muscle mass, it is not enough to just exercise every day. There are a number of other factors that are related to increasing muscle mass and the physical educator can guide you in this direction.
Watch the following video to learn how to adjust your diet to gain more muscles faster:
See too:
- 8 Tips to Gain Muscle Mass
Supplements to gain muscle mass
