How Long Does It Take To Build Muscle?

How Long Does It Take To Build Muscle?

Hey what’s up guys, Sean Nalewanyj here of Now a common question on the mind of most bodybuilding beginners
is how quickly they can expect to see gains. So how long does it take to build muscle and
how much muscle can you realistically expect to gain in one year? Now you’ll get answers
to this question ranging all over the map. It spans from crazy marketing campaigns promising
“41 pounds of muscle in 6 months” to more conservative estimates in the range of about
10 or 15 pounds per year. But where does the truth lie? Well, in my opinion, you’d be
best off to simply forget about this question altogether. And that’s because the answer
is going to range hugely from person to person, and any concrete figure that you come up with
isn’t really going to have any practical effect on your day to day program anyway.
Here are 4 main reasons why this is the case. The first is genetics. The plain fact is that
individual genetic makeup does play a very significant role in determining how quickly
or slowly any given person can build muscle. Factors such as muscle fiber distribution,
testosterone levels, growth hormone levels, insulin sensitivity, myostatin levels and
recovery ability all come into play, and these elements can range quite a bit from person
to person. Anyone can build a significant amount of muscle given enough time, but some
people do have a natural hard-wired advantage in terms of how quickly that muscle can be
gained. And this genetic component alone makes it extremely difficult to establish any sort
of reliable range that can be applied to lifters across the board. The second is experience
level. The amount of time that you’ve been training also plays a huge role in determining
your personal rate of muscle growth. When you first start lifting, your initial gains
will show up quite quickly assuming you are training and eating properly since it’s a
brand new stimulus for your body. And this is often referred to as the “newbie gains”.
And as you gain more experience, more strength, more muscle, those gains will naturally begin
slowing down as you push your body farther and farther away from its natural set point.
And for that reason, someone brand new to bodybuilding is going to get a much different
answer than someone who already has say, 3 or 4 years of solid training under their belt.
The third issue to take into account is dry muscle tissue versus glycogen and water. What
exactly do we even mean by “muscle”? Everyone seems to have their own specific definition
when trying to establish these figures. Are we talking about actual dry tissue or just
lean body weight in general? Keep in mind that for every pound of dry muscle that you
gain, you’re also creating more space for additional glycogen and water storage. Although
this technically isn’t muscle tissue, it’s still lean body weight and will appear as
such. And for that reason, if I was to “quote” you 10 pounds of dry muscle in one year, you
wouldn’t even know how those 10 pounds were going to appear once the additional glycogen
and water was taken into account. And the fourth factor is bone structure. At the end
of the day, bodybuilding itself is an aesthetic endeavour and its purpose is to modify the
way that you look. If you’re watching this video right now then chances are that your
central goal is to build a lean, muscular and impressive looking body, however, everyone
has a unique bone structure, their height, their width, their limb length etcetera. and
this significantly affects the way that they carry their newly built muscle mass. 15 pounds
of muscle on a 5 foot 7 stocky frame is going to appear much differently than those same
15 pounds on a 6 foot 3 lanky frame. So even if I tell you that you can gain X amount of
muscle within a certain time period, you really have no way of knowing how that muscle is
going to appear on your particular frame until you’ve actually gained it. So the bottom
line is that this question may serve to alleviate your curiosity and give you a big picture
goal to strive for but the concrete answer that you get won’t make much difference anyway.
It’s likely not going to be very accurate due to the factors that we just outlined and
in addition you won’t even know how that muscle is going to appear on your frame anyway. So
my personal suggestion is to not even worry about it. Get yourself onto the best training,
nutrition and supplementation plan that you possibly can, execute it on a consistent,
day to day basis, and then watch the gains unfold. If they happen at an above average
rate, awesome. If they happen a bit more slowly, so be it. If you’re training hard and you’re
eating right and you’re sticking to your program then your individual rate of muscle gain is
beyond your control anyway. Stick to the things that you can control, work hard, and that
impressive physique that you’re after will fall into place one way or another. So I hope
you found the information in this video lesson useful today. As always, if you did enjoy
the video please make sure to hit the Like button, leave a comment and subscribe to stay
up to date on future video lessons. Make sure to grab your free “28 Day Mass Building Plan”
using the link in the description box below that includes a free workout plan, meal plan
and supplement guide which you can grab over on and make sure to join
the Elite Impact Labs Facebook page for daily articles, videos, tips and bodybuilding and
fitness supplement giveaways. Thanks again for watching this video lesson guys and I’ll
talk to you again soon with more free tips.

63 Replies to “How Long Does It Take To Build Muscle?”

  1. Ok I don't workout with weights I workout with resistance bands. Do these same principles apply to a person using resistance bands to gain muscle? I know they say it takes longer to build muscle with resistance bands, but does it come down to genetics a well?


    A straight to the point answer to this common question…

    How Long Does It Take To Build Muscle?

  3. Really bro, well I beg to differ. My friend uses nothing but Resistance Bands and he's in great shape. He's not huge, but he has a 16" bicep and is very cut. That's the body I want that's why I use them. I think I'll wait for Sean Nalewanyj to answer thank you. Like I said I'm not looking to be huge I just want a cut muscular body with a decent shape. I want to look athletic that's all. A personal trainer like Sean is better suited to answer this question thank you.

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  5. What you said in regards to this being different on a person to person basis is true. For example, I hear guys stating all the time that they are able to hit the same body part twice a week, whereas in my case, if I try to do Chest on Monday for example, and then try to do it again on Thursday or Friday, the soreness is gone, but my muscles are stiff and I can't lift as much as I did on Monday. This tells me that I need more recovery time than those guys who are able to do the same body part twice the same week.

  6. My arms are Long and it seems it will take me twice the work to see any advances thanks for the info…now I know i'm not alone.

  7. I do 4 times in a week my biceps and triceps and everytime i can lift the same amount of weight and my muscles arent stiff or anything and i lift my max what is 16kg (dumbells) is that normal?

  8. Hi, Sean ! Here's a three-part question about muscle-building, in relation to protein, that I didn't know where to ask ('Sorry!) .

    1.How do I determine how much protein I need a day to build muscle? 

    2. How much do I need to just maintain muscle gained (bare minimum)?

    3. How much protein  would I need to reduce my intake of before muscle-loss began ( Most important one, for me ! In case, I wanted to because I felt/looked bulky) ?

  9. I am a track athlete at my highschool, I want to build up muscle but I know that it takes way to much work. How long would it take if I am 16 and weigh 110 pounds?

  10. Hello, I'm an a 18 year boy who's 5'7-8 tall and 75 kg. I've got a tone of belly fat and spaghetti looking arms.
    I also don't know how to use the gym equipment properly.What do you suggest me to do?

  11. I am a 5'2 female. I do gymnastics so I fairly muscular and I would like to get a bigger butt and a smaller waist. What equipment do I use if I work out atleast 5 times a week?

  12. Sean Nalewanyj is responsible for my muscle gains. If I had never discovered Mr Nalewanyj and applied his guidance to my own training, I would still be a weedy weakling and likely would have given up on weight training a long time ago.

  13. Hey man, I'm very skinny but started going to the gym two and a half months ago. Six days a week, an hour per workout. How long will it take to get significant results? I drink protein shake in the morning and after workout, and I try to follow a workout plan quite closely since I have started which works each muscle group twice a week. Am I doing it correctly?

  14. This video is fantastic! It helps me recall of times when my wife used Fenoboci Diet Plan to get rid of 16 lbs and enjoy being healthy again! Most of us would like to lose fat, but we also require to remain nutritious, which is what Fenoboci Diet Plan gifted.

  15. im 15 my height is around 5'9 im doing gym frm 4 months ,although i have increased my strength but still my body is almost the same as earlier can u give me some tips to improve my body (sry for the english , my mother tongue is not english)plz answer

  16. Awesome video sean i was one of those worried about length of time to get 'buff' lol but thanks to u i dont care anymore im just gona wrk towards my goals with worrying on time

  17. hi sean thanks for replying but can i ask u what workouts do u recommend for someone to do at home who doesn't have equipment?

  18. A long time without drugs. In fact it's not just about muscle, it's about bone and tendon strength. Luckily, I did some weight training in my youth, so my bone and tendon strength ain't so bad, but compared to a guy who's done this all his life, I'm an amateur.

  19. I’d say that assuming you’re within the 30th to 70th percentile in terms of genetics for muscle building, you’re between 20-40 years of age, you have healthy hormones (mainly testosterone), and you’re doing your training, nutrition, and recovery 80-90% optimally, than these are some realistic guidelines to follow

    Year 1 : 1-2 lbs per month
    Year 2 : 0.5-1 lb per month
    Year 3+ : <0.5 lb per month

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