Did you know that the best strategies for gaining muscle quickly include doing plenty of compound exercises, strength training regularly, and consuming plenty of protein?
It can be challenging to figure out what to do if you want to gain muscle quickly. You’re probably unsure of what types of exercises are best to do and how it will be necessary to change your diet.
But it is easier for women to build muscle than many people think. If you’ve been wondering, “how long does it take to gain muscle?”, we have written a guide to help you out. Keep reading if you want to find out more.
How Much Muscle Can Women Gain in a Year?
Before we can answer the question of how much muscle can the average woman gain in a year, we’ll first need to discuss the difference between muscle building for smaller women and for larger women.
During the first year that you spend lifting weights, you will be able to gain a large amount of muscle. By the time you’ve lifted weights for two years, you should expect to gain less muscle for the amount of work that you put in.
It is easier for women to build muscle during their first year of lifting weights than it is for them to build muscle in subsequent years because they are very sensitive to new stimuli when they first begin to lift weights.
People often refer to these as “newbie gains.” Along with building muscle, it is also easy to lose large amounts of fat.
After six months of muscle building, most women will realize that it is starting to become more difficult to make large gains. The good news is that by this time, most women will have strong and athletic physiques.
Women vs. Men Muscle Building
As you probably know, women and men build muscles in different ways. One of the main reasons for this is that men have testosterone.
While it is true that women also have testosterone in their bodies, men have a lot more. It is also important to recognize that body size, body composition, and hormones will influence how much muscle you can grow.
Women who have a lot of muscle mass when they start working out will be able to gain muscle more quickly than women who don’t have very much muscle mass.
Strategies for Building Muscle
Despite what many women think, it isn’t actually necessary to spend the entire day at the gym to gain muscle. It might be enough to lift weights for twenty or thirty minutes several times per week.
The most important thing is to target all of the most important muscle groups at least twice per week. Even though you might not notice immediate results, every single training session will help you to build more muscle.
When women exercise, they stimulate a process that is referred to as protein synthesis. This occurs two or three hours after your workout. Most women’s protein synthesis levels will stay elevated for the rest of the day.
If you are not sure if you are building muscle, there are several ways to find out. First, if you are able to lift heavier weights, you’ll know for sure that you are getting stronger.
You can also look to see if your body has more muscle definition. Even though the results might seem subtle at first, you will quickly notice results if you stay with your weightlifting routine.
Those who are not satisfied with how quickly they are gaining muscle should consider using a womens muscle building stack.
Understanding the Differences: Resistance vs. Reps
Women who want to gain muscle quickly should understand the differences between resistance vs. reps. You should try to choose a weight that fatigues your muscles after ten to fifteen repetitions.
If you are lifting a weight that is too easy, you should focus on slowly increasing the weight. It is more helpful to perform one set of ten reps with a heavy weight than it is to perform four sets with a lighter weight.
Remember to Rest
Even though you might be deadset on building muscle quickly, keep in mind that rest is good for you. If you don’t take days off, it is possible that you will hurt yourself.
Also, it is not a good idea to strength train on the same muscle groups several days in a row.
Improve Your Diet
It will be easier for you to build muscle if you eat the right kinds of foods. It is essential for women who want to build muscle to eat plenty of protein.
Some of the most protein-rich foods include lamb, chicken, fish, eggs, tofu, peanuts, and yogurt.
Try to drink a protein shake before you work out. It is also a good idea to eat a nutrient-rich snack after you’re finished working out.
Don’t Forget to Do Aerobic Exercise
Contrary to what many people believe, doing a lot of aerobic exercise is not necessarily bad for building muscle. You should aim to do at least thirty minutes of aerobic exercise four to five times per week.
How Long Does It Take to Gain Muscle?
If you have been wondering, “how long does it take to gain muscle?” keep in mind that everybody builds muscle in different ways. If you work out on a regular basis, it will be possible to gain a lot of muscle very quickly.
If you are interested in finding out more about building muscle, make sure to visit the Health section of our website.