#How does muscle growth work how to

Regardless of fitness level, building muscle takes several weeks, even when your diet, sleep and training regimen are all dialed in to optimize muscle growth. True beginners might see muscle growth within six weeks of starting a resistance training program, and advanced lifters may see results within six to eight weeks of switching up their usual strength training regimen. Other hormones, including human growth hormone and insulin growth factor also play a role in muscle growth.ДЄll that said, the muscle-building process starts the moment you challenge your muscles to do something. Other major factors include your genetic potential for building muscle (which is impossible to quantify without lab testing, and even then, kind of wishy-washy) and your testosterone levels - which is why men typically have more muscle than women. That's one reason why it's so important to stay active as you get older. Sarcopenia, or loss of muscle mass and function, is actually a big problem in older adults. Your actual age: Like a lot of things, building muscle gets harder as you get older. Everyone has a maximum genetic potential for muscle growth, and the closer you get to yours, the harder it gets to build more muscle. Your training age: The more advanced you are, the less muscle growth you'll see (yeah, that sounds backward). More volume and higher frequency typically equate to more muscle, unless you reach the point of overtraining. Frequency refers to how often you train a muscle or muscle group, while volume refers to the total load you stress a muscle with.ДЇor example, if you perform three sets of 10 reps on squats using 100 pounds, your total volume is 3,000 pounds. Your lifting routine: If you're trying to build muscle, you should know about two key strength training concepts: frequency and volume. You might see some gains, but you definitely can't optimize muscle growth when you don't give your body a fighting chance to recover. Your sleep schedule: Lifting weights while sleep-deprived isn't a smart strategy. This is one reason many people never reach their muscle growth goals - they aren't willing to deal with the extra body fat that comes along with a muscle-building phase. Extra fuel from extra calories expedites muscle recovery and growth. To build muscle, your body must create new tissue, and it can't create something from nothing. Your calorie intake: If you don't eat enough calories on a daily basis, you won't build muscle even if you eat a lot of protein. Without enough protein, muscle growth stagnates. Your muscles need adequate protein to repair themselves after the stress of weight training. Your protein intake: While all macronutrients have their roles, protein is king when it comes to building muscle. There's no one muscle-building timeline, because several factors affect your ability to build muscle mass, including:

#How does muscle growth work how to

Read more: Exactly how to build muscle faster How long does it take to build muscle?Д«uilding muscle is super hard. In reality, the process includes more than just your muscles - your nervous system, circulatory system and endocrine system all contribute to muscle repair and growth. Keep in mind that the above is a tremendously simplified version of what actually happens in your body after a weight training workout. Your muscles become bigger and stronger as a result of the repair process. The repair process involves fusing torn muscle fibers back together, as well as laying down new proteins within each muscle cell.ДҐ. Then, when you rest your muscles, your body begins repairing your damaged muscle cells.Д¤. When you lift weights (or do body weight exercises), your muscles endure tiny injuries throughout their fibers.ДЈ. Each muscle is made up of thousands of tiny muscle fibers.Дў. Here's a breakdown of this extremely complex process:ДЎ. Roger Harris/Science Photo Library/Getty ImagesД«uilding muscle involves the repair of microtraumas in your muscle fibers. Weight training breaks them down and recovery helps them grow. Each muscle is made up of muscle fibers, which are cylindrical cells.