Bodybuilding
How Long it Takes To Build Muscle Mass
Every person that decided to build muscle aks about how long it takes to build muscle mass. Regardless the number of people you are going to ask you will never get a right answer. Why? Because to answer this question is clearly impossible. However, the rate of increase in muscle mass can be accelerated by using some methods. Also, there are some very important factors that affect the way your muscle growth. Further in this article, we will talk about them, and hopefully, in the end, you will be able to understand how long it will take to you to build muscle.
The rate of muscle growth depends on many factors. Most important of them are body shape, mode of life, food, training intensity and the age of the athlete. Let’s take an example to make the influence of these factors understandable. If your height is 1.65 meters than 40 cm circumference biceps will look impressive for you.
The same circumference will not look as impressive in case of a person of 1.85 meters height. Besides this, there are people who have no muscle mass increases, since they do not react to heavy load and muscles simply harden.
Body type also plays a big role. Whatever type of body you have, during the first year of training, you can build 2-3 kg of muscle mass in any case. That's the minimum. If you are a mesomorph type, then, you can get 5-7kg. And this is really great.
Must Read: Mesomorph Body Type: Training and Diet
Let’s see further how easy it is to build muscle mass according to each body type.
Those who belong to ectomorph body type have to get ready for a small increase in weight, but there is one good thing: as soon as you get a little bit of muscle mass, it will be perfectly visible immediately. You will be the owner of the muscle definition. It is beautiful.
In case you are a mesomorph than you have to know that muscles will grow well, but at the same time, in contrast to the ectomorph, you will have to work on their definition. The last group of body type -endomorph - have to get ready for a decent increase in muscle mass, but also start thinking about nutrition and the burning of excess weight.
You will need to pump up your muscles first, and then work on their definition. So, all you have to do is to determine to which body type you belong and start taking into consideration its features.
Let’s see the Stages of Developing Muscle Mass.
The first year: During the first six months of training, the muscles adapt to the stress. During this period, the athlete should train with 50% of his body weight of the maximum load. This way will be excluded any muscle injury, and young athletes will learn to do the exercises correctly.
In just three months of training, the muscles get toned and become noticeable that the man began bodybuilding. The first three months of training in athletes observed the same results, regardless of the structure of the body.
During the second year, the muscles become quite advanced, with enough muscle tone. This is largely available for people of average and below average height. Workouts have to be done at least three times a week rather intensively. On average, each athlete gains over this period 2-3 kilograms of muscle.
After three years of regular training, athlete gains 15-20% of muscle mass from its base weight. That is, the average person with an increase in 1.80 meters and a weight of 80 pounds after three years will weigh 90 to 95 pounds. Volume biceps grow by 5 centimeters, the volume of the breast by 12-15 centimeters. Visually, the figure already acquires athletic proportions. With growth below 1.70 centimeters, the athlete can already start working on the relief.
After five years of training, athletes need to put all efforts into training. Proportions correspond to the competitive level of the athlete, the body is fully formed and ready to compete. An athlete with growth below 1.70 meters reach such results six months earlier, and athletes taller than 1.85 meters a year later.
The Age and Muscle Mass Building
The older you are, the slower you build muscle mass and burn fat. With age, the metabolism slows down and the level of testosterone in the blood decreases.
About the training program should be clarified that each muscle group has to be worked once a week, ideally on the same day of the week. This allows the muscles to recover and grow best. Be aware of the fact that the muscles don’t grow during training, they grow after training during seven days.
Have to be said that with proper nutrition, adequate sleep, and intense training each athlete can reach their maximum capabilities. Foods should be rich in proteins, and you have to eat to eat at least 4 times a day. Sleep at least 7 hours. Following this steps will help any man to look the way he wants, regardless of the body type.
The use of nutritional supplements, such as protein, creatine your workouts will bring 20-30% more results. More effective in building muscle mass is the use of anabolic steroids. There are people who managed to get 100% lean muscles mass in only 11 months.
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And all this without crazy risks, no water retention, no acne, no fat and no gynecomastia. It’s all about the safe and wise use of steroids associated with training, enough rest time and perfect nutrition. For a newbie, the best will be, to begin with, an oral steroid, like Deca Durabolin.
Further, you can opt for Nolvadex, Clomid or other. As you see building muscle mass is a process influenced by many important factors like body type, nutrition, rest time and the use or nonuse of supplements, or even steroids.
The fact is that it can take even years to get a lean muscle mass body. The first results will be visible during the first year. And if you will continue to work hard, and give up many vices as alcohol, or smoking you can get great results.
Bodybuilding
Top Video Games for Bodybuilders in 2024
There are several video games that can be great for bodybuilders, combining fitness and fun! Here are some of the best options:
Ring Fit Adventure (Nintendo Switch)
The game uses the Ring-Con and Leg Strap to guide you through various exercises and adventures. It's a fun way to get a full-body workout while playing a game.
Fitness Boxing 2: VR Boxing Remastered (PlayStation VR)
It offers a full-body boxing workout with a variety of punches and combos. It's a great way to improve your fitness while enjoying a virtual boxing experience.
Must Read: Marvel-Inspired Training Clothing on Amazon
Just Dance 2024
This popular dance game gets you moving to the beat with a variety of songs and dance routines. It's a fun way to burn calories and improve your coordination.
Zumba Fitness
Burn It Off (Nintendo Wii): This game offers a fun and energetic Zumba workout, perfect for those who enjoy dancing and want to get a good cardio workout.
Yoga for Beginners
If you're looking for a more relaxing workout, yoga games can help improve flexibility and reduce stress. Many of these games offer guided yoga sessions that you can follow along with.
Gym Tycoon
This game lets you build and manage your own gym, complete with various workout equipment and fitness classes. It's a great way to learn about different exercises and how to create effective workout routines.
The Sims 4: Fitness Stuff Pack
This expansion pack for The Sims 4 adds fitness equipment and activities to the game, allowing you to improve your character's fitness and join the athlete career.
Grand Theft Auto: San Andreas
While not a traditional fitness game, this classic game includes bodybuilding activities that can help your character gain muscle and improve fitness.
Knockout Home Fitness (Nintendo Switch)
This game offers a variety of boxing workouts that can help improve your strength and endurance.
Gym Simulator 24 (PC)
In this simulation game, you can build and manage your own fitness empire, creating workout routines and managing gym equipment.
Let's Get Fit (Nintendo Switch)
This game focuses on pure workouts, allowing you to set programs and follow along with digital trainers for a customized fitness experience.
Beat Saber (VR)
A popular VR game where you slash blocks to the beat of the music, providing an intense full-body workout.
Synth Riders (PlayStation VR)
This game combines freestyle dance and fitness, offering high-tempo tracks and multiplayer modes for a fun and energetic workout.
Yoga Master (PlayStation)
Designed by professional yoga coaches, this game offers a variety of yoga lessons and poses to improve flexibility and reduce stress.
Les Mills Bodycombat (PlayStation VR)
A martial arts-inspired workout game with a range of workout plans and coaching to keep you motivated.
OhShape Ultimate (PlayStation VR)
This game provides a full-body cardio workout with six sessions and two difficulty levels, designed to engage every part of your body.
These games offer a mix of cardio, strength, and flexibility workouts, making them great additions to your fitness routine.
Related Article: Supplemental Breast Milk for Bodybuilders
Bodybuilding
2nd Edition of Natural Bodybuilding Competition Facts
Natural bodybuilding competitions are designed to promote and celebrate athletes who build their physiques without the use of performance-enhancing drugs. These events emphasize fair play, health, and the natural development of muscle mass and definition.
The second edition of natural bodybuilding competitions has gained momentum globally, particularly focusing on drug-free athletes. These competitions are hosted by various organizations like the INBA/PNBA (International Natural Bodybuilding Association/Professional Natural Bodybuilding Association) and OCB (Organization of Competitive Bodybuilders).
In 2024, several notable events have been planned, including the INBA Natural Universe and INBA World Cup, both of which emphasize natural bodybuilding through rigorous drug testing policies. These events aim to showcase competitors who adhere to strict drug-free protocols, and winners often earn pro cards allowing them to compete in higher-level professional competitions.
These competitions focus on categories like men's bodybuilding, classic physique, and women's figure and bikini, among others. Athletes undergo polygraph and urine tests to ensure compliance with natural bodybuilding standards. The winners often receive medals, trophies, or pro status
Bodybuilding
Primal Movements: Our Ultimate Guide for Maximum Results
Primal movements are fundamental, natural movements that our bodies are designed to perform. Incorporating these into your training can enhance strength, mobility, and overall fitness. Here’s an ultimate guide to primal development and movements for bodybuilders:
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Understanding Primal Movements
Primal movements are basic, functional movements that mimic the natural actions humans have performed for thousands of years. These movements are essential for developing a strong, balanced, and resilient body. They can be categorized into seven primary patterns:
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- Push
- Pull
- Squat
- Lunge
- Hinge
- Rotate
- Gait (Locomotion)
The Seven Primal Movement Patterns
Push
Description: Involves moving a weight or resistance away from your body.
Examples: Push-ups, bench press, overhead press.
Muscles Worked: Chest, shoulders, triceps.
Pull
Description: Involves drawing a weight or resistance towards your body.
Examples: Pull-ups, rows, bicep curls.
Muscles Worked: Back, biceps, forearms.
Squat
Description: A fundamental lower-body movement where you lower your hips from a standing position and then stand back up.
Examples: Bodyweight squats, barbell squats, goblet squats.
Muscles Worked: Quadriceps, hamstrings, glutes, calves.
Lunge
Description: A single-leg movement that involves stepping forward, backward, or to the side and lowering your hips.
Examples: Forward lunges, reverse lunges, lateral lunges.
Muscles Worked: Quadriceps, hamstrings, glutes, calves.
Hinge
Description: Involves bending at the hips while keeping a neutral spine.
Examples: Deadlifts, kettlebell swings, hip thrusts.
Muscles Worked: Hamstrings, glutes, lower back.
Rotate
Description: Involves twisting or rotating the torso.
Examples: Russian twists, woodchoppers, cable rotations.
Muscles Worked: Obliques, abdominals, lower back.
Gait (Locomotion)
Description: Involves movements that propel the body forward.
Examples: Walking, running, crawling, bear crawls.
Muscles Worked: Full body, with emphasis on legs and core.
Benefits of Primal Movements
Functional Strength: Primal movements enhance your ability to perform everyday tasks efficiently and safely.
Improved Mobility: These movements promote flexibility and range of motion, reducing the risk of injury.
Balanced Development: By working multiple muscle groups, primal movements ensure balanced muscle development.
Core Stability: Many primal movements engage the core, improving overall stability and strength.
Increased Caloric Burn: Compound movements like these burn more calories, aiding in fat loss and conditioning.
Incorporating Primal Movements into Your Training
Warm-Up: Start with dynamic stretches and light cardio to prepare your body.
Compound Exercises: Focus on compound exercises that incorporate multiple primal movements.
Progressive Overload: Gradually increase the weight or resistance to continue making gains.
Variety: Mix up your routine to prevent plateaus and keep your workouts interesting.
Recovery: Ensure adequate rest and recovery to allow your muscles to repair and grow.
Sample Primal Movement Workout
Warm-Up: 5-10 minutes of light cardio and dynamic stretching.
Workout:
Push: 3 sets of 10-12 reps of push-ups or bench press.
Pull: 3 sets of 10-12 reps of pull-ups or rows.
Squat: 3 sets of 10-12 reps of bodyweight or barbell squats.
Lunge: 3 sets of 10-12 reps per leg of forward or reverse lunges.
Hinge: 3 sets of 10-12 reps of deadlifts or kettlebell swings.
Rotate: 3 sets of 15-20 reps of Russian twists or cable rotations.
Gait: 3 sets of 30-60 seconds of bear crawls or sprints.
Cool-Down: 5-10 minutes of static stretching and deep breathing exercises.
1. Warm-Up and Mobility Drills
Start your workout with primal movement-based warm-ups to prepare your body. For example:
- Dynamic stretches: Incorporate lunges with a twist, leg swings, and arm circles.
- Mobility drills: Include exercises like hip circles, cat-cow stretches, and thoracic rotations.
2. Compound Exercises
Add primal movements as the core of your workout. Here’s how you can structure it:
- Push Day: Combine bench presses with push-ups.
- Pull Day: Mix pull-ups with rows.
- Leg Day: Integrate squats and lunges with deadlifts.
3. Supersets and Circuits
Create supersets or circuits that include primal movements:
- Superset Example: Pair squats with pull-ups or push-ups with lunges.
- Circuit Example: Rotate through exercises like kettlebell swings, bear crawls, and Russian twists with minimal rest.
4. Functional Training Days
Dedicate one or two days a week to functional training focused on primal movements:
Sample Functional Workout
-
- Warm-Up: 5 minutes of dynamic stretching.
- Circuit: 3 rounds of:
- 10 push-ups
- 10 pull-ups
- 15 squats
- 10 lunges per leg
- 15 kettlebell swings
- 20 Russian twists
- 30 seconds of bear crawls
- Cool-Down: 5 minutes of static stretching.
5. Active Recovery
Use primal movements on active recovery days to promote mobility and flexibility:
- Activities: Light yoga, walking, or gentle bodyweight exercises like lunges and squats.
6. Progressive Overload
Gradually increase the intensity of primal movements by adding weights or resistance bands:
- Example: Start with bodyweight squats, then progress to goblet squats, and eventually barbell squats.
7. Listen to Your Body
Pay attention to how your body responds to these movements and adjust accordingly:
- Modify: If a movement feels too challenging, modify it to suit your fitness level.
- Rest: Ensure you’re getting adequate rest and recovery to prevent overtraining.
Read More: Cellular Alchemy to Restore Testosterone Levels
Sample Weekly Routine for Primal Movements
Monday: Push Day
- Bench Press
- Push-Ups
- Overhead Press
Tuesday: Pull Day
- Pull-Ups
- Rows
- Bicep Curls
Wednesday: Leg Day
- Squats
- Lunges
- Deadlifts
Thursday: Functional Training
- Circuit of primal movements (as outlined above)
Friday: Active Recovery
- Light yoga or walking
Saturday: Full-Body Workout
- Combination of push, pull, squat, and hinge movements
Sunday: Rest Day
By incorporating these primal movements, you’ll enhance your functional strength, mobility, and overall fitness. If you have any specific goals or need further customization, feel free to ask! Happy training.
For optimal performance in primal movements before a bodybuilding competition, consider these supplements:
Pre-Workout Supplements: These can provide energy and enhance performance. Look for products containing creatine, nitric oxide stimulators, and caffeine.
Post-Workout Supplements: Essential for recovery, including protein powders, BCAAs (Branched-Chain Amino Acids), and multivitamins.
Fat Burners and Metabolizers: These can help in reducing body fat while maintaining muscle mass. Ingredients like green tea extract and L-carnitine are popular.
Adaptogens: Supplements like ashwagandha and rhodiola rosea can help manage stress and improve endurance.
Conlusion
Primal movements, which include squatting, lunging, hinging, twisting, walking, pushing, and pulling, benefit from a strong foundation of functional strength and mobility. Ensuring your body is well-nourished and recovered will help you perform these movements effectively.
Incorporating primal movements into your bodybuilding routine can lead to significant improvements in strength, mobility, and overall fitness. By focusing on these fundamental patterns, you can build a well-rounded, resilient body that performs well both in and out of the gym.
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