What Is The Best Time To Workout For Muscle Gain

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What Is The Best Time To Workout For Muscle Gain

What is the best time to workout for muscle gain 

Strength training is the quickest way to gain muscle and see results — here's how frequently you should strength train to gain muscle while avoiding injury.

Starting a new routine that challenges your muscles is essential if you want to jump-start muscle growth. You'll probably feel shaky during the first few sets, but as your brain and body adjust to your new exercise routine, you'll gain strength as long as you train consistently, especially during the first few weeks.

"Resistance (strength) training is the most popular sort of exercise for inducing muscle growth, although other types of training such as rowing (a hybrid aerobic and strength sport), pilates, and yoga can also help." bodyweight exercise also induce muscle growth," says Kristin Haraldsdottir, PhD, Director of Exercise Research & Innovation for the American Council on Exercise.

Building muscle takes time, but with the right fitness and nutrition plan, you can see results in as little as a few months. Learn more about muscle growth and some exercises that can help you get started.

How long does it take to gain muscle and see results?

Muscle gain is a gradual process. It may take three to four weeks to notice a visible difference. After 12 weeks, you'll see some real results, but it "all depends on your goals and the type of strength training you're doing," says Haroldsdottir.

Muscles are composed of two types of individual muscle fibers: type one and type two:

  • Aerobic muscle fibers are type one, also known as slow-twitch muscle fibers. They are resistant to fatigue and concentrate on smaller movements that can be sustained for extended periods of time.
  • Type two muscle fibers, also known as fast-twitch muscle fibers, are more easily fatigued but allow for more powerful movements. Type 2 muscle fibers have a greater blood supply than type 1 fibers.

According to Haroldsdottir, endurance and aerobic exercise increase the number of type one muscle fibers, whereas strength training increases the number of type two muscle fibers. That means that strength training will likely produce faster results in terms of muscle growth than other types of exercise.

For muscle gains, you should work out your entire body. One day a week, work on your upper body, one day on your core, and one day on your lower body. Concentrating on one muscle group per workout allows your muscles to rest and repair, which is important for muscle building.

The American Center for Sports Medicine recommends getting at least eight hours of sleep per night and resting for at least 48 hours between high-intensity workouts. However, this does not imply that you should refrain from exercising for the next 48 hours. All you need to do now is rest the muscle group that you worked out. You can try foam rolling, yoga, joint mobility exercises, and massage on your rest days.

Muscle-building exercises

Strength training should be done from head to toe, according to Haroldsdottir. A focus on functional strength and mobility is part of this. Here are a few of those exercises, along with the muscle groups they target:

  • Abs, hamstrings, and lower back bridges
  • Gluteus maximus, quadriceps, hamstrings, calves, and abs are all worked out during squats.
  • Push-ups target the chest, shoulders, abs, and triceps.
  • Lateral lunges work the glutes, hamstrings, and quadriceps.
  • Whole-body planks
  • Rotational reversal lunge: entire body
  • Back, shoulders, and arms bent over row
  • a single limb Romanian deadlift: a full-body exercise

Three times a week, with at least a full day of recuperation in between, is a fantastic approach to get started with a strength training program "Haroldsdottir agrees. "Choose four to six exercises and repeat them eight to ten times. Allow one to two minutes between sets, drink plenty of water, and consult with a trainer if you're unsure about your technique.

When these exercises become easy, you can increase the number of reps or weights. Increase your weights if you want to build your muscles faster.

Aside from weights and machines, there are numerous fitness tools to use to get a good workout. Haroldsdottir suggests including the following items:

  • For bodyweight or weighted step-ups, use a low wood box or step.
  • Bands of resistance
  • The yoga block
  • Medicine ball with weights
  • Therapy ball (Bosu)
  • Mat for yoga

How to Build Muscle Quickly

A 30-minute workout is sufficient to build muscle and keep functional strength. If you want to focus on powerlifting and bodybuilding, a 60-minute workout or longer is recommended.

However, the length of the workout is less important than the number of sets per week and the mechanical stress that occurs during a given session. Aim for 10 to 20 sets per week, per body part, to stimulate muscle growth. Cardio can also help build muscle, but at a slower rate than strength training.

People with more muscle burn more calories in general because they have more tissue that needs fuel.

Don't overlook progressive overload. Gradually increase the number of sets, weight, or reps to put more strain on the body while still building muscle. For example, if you're lifting 10-pound dumbbells, you might struggle at first. Lifting those dumbbells will become easier over time as you build muscle and become stronger. You will not gain muscle if you continue to lift those 10-pound dumbbells. You'll remain the same. You must reintroduce more strenuous exercise into your routine.

Why you might be having trouble gaining muscle

Age, gender, and protein intake are all factors that contribute to muscle gain — and sometimes loss.

Age: Building muscle and strength becomes more difficult after the age of 40, when your body begins to naturally lose muscle mass. According to Haroldsdottir, regular resistance training can help combat this decline.

Gender: Males and females have different metabolisms, muscle fiber types, and muscle contraction speeds. While men's muscles are thought to grow faster, women's muscles may recover faster and fatigue more slowly after workouts.

Protein: You need 0.5 to 0.8 grams of protein per pound of body weight per day to gain muscle. If you're not seeing the desired results, make sure you're getting enough protein in your diet, as it's necessary for muscle growth.

Hormones: Hormones are in charge of many physiological reactions in your body, such as energy metabolism, tissue growth, and the growth or decline of muscle protein. Hormones such as insulin play a role in both muscle building and fat loss. Testosterone aids in the repair of muscle protein following exercise; cortisol, human growth hormone (HGH), and other hormones also play a role in muscle growth.

Progressive or volume overload: Studies have shown that increasing the amount of weight and reps while strength training can help build strength and muscle mass, though results vary depending on gender, age, and muscle groups worked.

Last word 

Any type of exercise can be used to build muscle, but if you want to see results faster, strength training is the way to go.

Check that you're getting enough protein to fuel muscle growth, that you're getting enough sleep every night, and that you're resting your muscle groups in between workouts.

You won't notice any immediate changes in your body because it can take up to 12 weeks for significant muscle gain as a result of working out.

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