How long does it take to see results from muscle training? Seeing those muscular and attractive bodies, many friends must be full of envy! To achieve well-defined muscles, long-term training is essential. So, how long does it take to see results from muscle training? How long does it take for muscle effects to become noticeable? Below, we will briefly discuss and understand this issue, hoping the following points will be helpful to everyone!
How long does it take for muscle effects to become noticeable?
In fact, the rate of muscle growth is not constant but rather follows a "rhythmic" pattern... In the first month of starting fitness training, muscle quality hardly changes. That is, in the first month of fitness training, you can only gain almost 0KG of muscle. However, the effort in the first month is not in vain. During this period, the body begins to transform the originally loose muscle quality, building a richer vascular network.
This process lays the groundwork for rapid muscle growth later. After the body goes through this one-month "stabilization period," if you continue to persist with fitness training, the body will enter a "fast track" of muscle gain. You can gain approximately 0.5-1KG of muscle per month (for women, it is about one-third of that for men).
However, this "fast track" can only last for about a year. After persisting with fitness training for a year, you will find that while your body shape improves, muscle growth becomes increasingly slow. At this stage, muscle growth will be in a "slow cooking" state—gaining 200-300 grams of muscle per month, with the best reaching 0.5KG.
How to exercise to gain muscle
Gaining muscle has many requirements for training methods, the most important of which is that the weight lifted should be heavy, and the number of repetitions can be fewer. This is because a single heavy training session can increase the capillaries within the muscles, enhancing the body's endurance. Therefore, continuous training with fewer sets can help the body rapidly gain muscle, achieving the most ideal effect of bodybuilding training.
When exercising, make sure the movements are extensive. For example, when lifting dumbbells, rowing, or doing bench presses, try to lower the body as much as possible to allow the muscles to stretch fully. Remember not to stop halfway, because only when the muscles get sufficient training can they grow to the maximum extent and achieve the effect of muscle gain.
Male friends should target large muscle groups for training
For male friends, it is best to target large muscle groups for training. The so-called large muscle groups refer to: chest, back, waist, and thigh muscles. Training these areas more can not only make men look more robust but also promote the growth of muscles in other areas.
Rest between each set of exercises is also crucial. If male friends are too eager for quick results and do not take simple rests during training, it will not promote blood circulation within the muscles. Over time, muscle blood renewal will be slow, and old blood may accumulate, which will actually hinder muscle growth. Therefore, proper rest is also key to muscle gain.
