How Fast Can You Build Muscle? (How Long Does It Take?)

Written by Roger Lockridge

Last updated on Jul 02, 2024

In a world of instant gratification, the question of "how soon" matters as much as whether it can be done at all. That statement applies with weight loss or even with increasing muscle mass. When it comes to how much muscle mass you can build or how fast you can build it, the answer is comprised of several factors such as training experience, consistency, nutrition, and your parents (genetics).

Now don't get discouraged if your parents weren't bodybuilding champions or shredded models in their day. Yes, others may have a better genetic starting point, but that does not mean you are doomed for failure or you should stop lifting weights.

The Good News on Muscle Mass

If you are a beginner trying to find out how more muscle you can build, we have good news. You should see an increase in body weight and noticeable muscle growth within eight weeks if you are consistent and dedicated to both a sound strength training program and proper nutrition with high protein intake.

The Bad News That Isn't Really Bad

If you were looking to win major bodybuilding titles, then the odds are not in your favor. There is also nothing you can do about that. That doesn't mean you can't be destined for fitness and muscle growth greatness on a personal level, though. You can still go through the muscle building process and achieve significant changes. Almost anyone can.

Now, it will take time, and the more you do in the gym and the more calories you eat may not be for the best. Consistency and gradual improvement in the weight room while focusing on progressive overload along with a sound and consistent nutrition approach will be what wins the day.

How Much Do Genetics Matter to Gain Muscle?

To put this simply, some of us that lift weights can build muscle a lot easier than others [1]. How much or how little depends on that genetic hand we were dealt.

In this study, the "high responders" group built an average of 4.5 kg of muscle mass after 12 weeks of a push-pull-legs routine [2]. The other group managed to put on an average of 1.2 kg of lean muscle in that same time span.

So, thank your parents if you fall under the high responders group, but don't give up hope yet if you didn't. There is still hope that you can see results that you can be proud of, especially if you are new to this weight training thing.

Realistically and assuming no muscle injury takes place, a fitness newbie that takes on a workout routine and follows a sound protein-rich diet can expect to build anywhere from one to five pounds in three to four weeks. The more advanced the trainee is, the lower that number will likely drop, especially if they have come close to maxing out their potential.

Training Experience and Muscle Growth

Why does the number change based on your experience in the gym? When you begin training, your body is not accustomed to having the muscle fibers break down and take on an intense training regimen. Once it does, the recovery process begins. The muscle repair process begins and those fibers will be rebuilt so they can withstand the damage of the workout in case it has to do something similar in the future. Because the muscles are very sensitive to the toll of the workout routine, the muscles will have an anabolic response [3]. This has become known as "newbie gains" in the fitness community.

How Much Gains Are We Talking?

You can accrue lean body mass rapidly in the initial months of your first weight-lifting routine. Heck, some people have built as much as ten pounds in a month during this muscle gain phase. Don't get too used to that, though. It's hard to make muscles grow as you advance. Seasoned gym veterans are lucky to put on as much as five pounds in a year, and that is by doing everything by the book.

Desperate Times May Call for More, But is it Worth It?

Based on evidence presented over the years, genetics clearly account for the success or lack thereof for some lifters and their quests of building muscle mass. Is there anything that can be done to overcomes this so muscle growth goals can be met and exceeded?

Yes, but with a caveat. The topic of gene doping has been considered, and insulin-like growth factor-1 (IGF-1) certainly targets growth hormone, which can definitely help with strength and size[4], but the risks compared to the rewards are uncertain to say the least. Then, there's the ethics surrounding it. At the end of the day, it would be an individual decision, but the impact on sports and culture as a whole would be long-lasting and maybe not for the better. What makes athletes like Hafþor Björnsson the legends they are is what they have done and how they have done it. Would it be that special if you could see it every day in a commercial gym?

Taking a step away from the muscle building timeline, let's look at this from a larger perspective. Committing to the process of building muscle mass, dedicating yourself to lifting weight, eating enough calories, and getting quality sleep can provide plenty of physical and mental health benefits that may mean a lot more in the long run than one to two pounds on the scale.

Conclusion on Building Muscle

Resistance training performed over the course of many training sessions along with a high calorie intake and enough rest can help you get bigger and stronger over time. Yes, we all want to build muscle quickly and develop every muscle group so you can look like an anatomy chart, but time is what it will ultimately take to build muscle. Even with the best supplements in the game, you won't change your physique from scrawny to brawny by tomorrow morning.

Look at the long game and consider building muscle like building a building. Each of those muscle cells matter, and doing everything it takes to build muscle and effectively target all the muscle groups now will be an investment into something that will last for a long time to come. No, you won't gain 30 pounds in a week, but you can over the course of a few years, then imagine how far you could go in a decade or even more.

Do Your Best Every Day

Every time you train, whether you do bodyweight exercises or push yourself to failure on stationary weight machines, the goal should be to do a little more today than yesterday, then set the goal to do one more next time. Every muscle fiber will reap the benefits and how much muscle you build over the years will be an amount you can say you earned.

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