How Long Does It Take To Build Muscle? The Best Workout That You Need To know!

How Long Does It Take To Build Muscle

How Long Does It Take To Build Muscle? The Best Workout That You Need To know!

“To achieve something you’ve never had before, you must do something you’ve never done before.”

When someone starts his or her fitness program to put on some weight or too loose some fat, the prime question is there which everyone asks me and that is “how long I have to work?”

Similarly, those who want to build good muscle mass usually have the same question- “How long does it take to build muscle?”

Well, it’s not a donut on your plate that you are going to eat but it’s actually hard work to you, your trainer and your diet counselor.


But one thing that you should know! It’s that you have to work 70% and rest 30% of the work will be done by your trainer and the diet counselor.

So, if you want to build a muscle mass, you have to watch the whole road show!!

What You Need To Follow To Get Satisfied Answer Of Your Question- “how Long Does It Take To Build Muscle?”

1. Healthy Diet Plan
2. Healthy Workout
3. Healthy Life

A healthy Diet Plan

A decent bodybuilding diet and nutrition (1) are key parts that will decide how effective you are in your bodybuilding routine. Training without proper nutrition is similar to rowing against the current.

Best case scenario, you would stay in the same place or even push ahead a smidgen, but in the end, you get nowhere. So, you can’t ignore healthy food for you and cannot enjoy your own made platter.


What Do You Need To Eat To Gain Muscle Mass?

You have to and you will emphasize on the following 6 things to gain muscle the muscle mass(2):

    • Low Fat


    • Moderate In Carbs And Proteins (4)


    • Low Fiber


    • Plenty Of Fluids


    • Made up of familiar food That You Tolerate well


  • A bodybuilding diet plan needs to define the nutritious and healthy food and in perfect amount as well.

Here we bring the right type of bodybuilding diet plan you should follow to help you get a fine toned strong body

Check out this sample of best diet to gain muscle mass. If you are already following some diet and find yourself satisfied and healthy. You should proceed with the same but if you are looking for some good diet plan then, this could help you out!

(7-8 am)
  • 8 Egg Whites(3)

  • 1 Whole Egg

  • ½ Uncooked Oats

  • ½ tablespoon natural peanut/ almond butter
  • Mid-Morning
  • 2 Slices Wheat Bread

  • 2 tablespoon natural peanut/ almond butter
  • Lunch
    (1-2 pm)
  • 6 oz chicken

  • 7 oz sweet potato

  • 2 cup broccoli

  • 1 and ½ tsp olive oil
  • Mid Day
    (4-5 pm)
  • 6 oz chicken

  • 1 and ½ cup cooked brown rice
  • 3 cup spinach/ mixed greens

  • ½ avocado

  • Dinner
    (7-8 pm)
  • 8 oz Tilapia/ White fish filet

  • 1 cup cooked brown rice

  • 1 cup mixed vegetables( Steamed)
  • Before Bed( 10-11 pm)
  • 1 cup low fat cottage cheese

  • ½ cup chopped tomato
  • Pre workout
  • Protein Shake

  • 1 Small Apple
  • Post WorkoutSoybean snacks

    So this was just the sample diet plan or you can say a step towards healthy life. By following this sample diet plan you will feel the difference.

    The most important thing is that you should fulfill your body with plenty of fluids or else you gonna face dehydration.

    If you want to frame your body with good muscles then you need to some amount of physical work also. This criterion is fifty-fifty.

    Didn’t get me?

    I mean to say that the frame of your body depends on fifty percent on your diet and fifty percent on the physical work out.

    A Healthy Workout

    A healthy workout should be done with the patience, you need to move step by step. You can’t see your muscles growing daily. You never know that you are working and your muscles are growing.

    So, I have a tip for you and which is that; Just check your muscle length with the help of an inch tape before you start your work.

    These muscles include muscles of arm (5), abdominals (6), hips (7), and lower trunk(8).

    Now, just write down the statistics and re-measure them after the one month and look for the difference.

    Hold The Patience: Many individuals would like to see the results within a short period of time. But, this is actually not possible ” My Friend.”

    In the first month, you will not gain muscle mass up to the optimum level. It will be near to zero. Your muscles will step through the beginning stage, at this stage, your muscles start the process of building up and breaking down.

    Now, you will see the assured changes in your body after the 20 days of workout that is the muscles will get toned, the blood flow will increase and your muscles will look more defined and the larger.

    The Furious Trail:
    If you want to run on the furious trail to build your muscles.
    Yes, I’m talking about “Intensity” and “Frequency.” You have to split your training- “Yes, this is the secret.”

    Now, don’t scratch your head, I will explain you!!

    In split training, you work on the few sections of your body. You do this because you give a rest leave to the other muscles to recover. In simple words, while you are working with the particular muscles, the other muscles which are not working will recover.

    Didn’t get me? Ok! I will explain with the help of an example:

    MusclesNo. of DaysDay

    Biceps and Back muscles
    2 days a week( Monday and Thursday)
    Chest, Triceps, and shoulders2 days a week( Tuesday and Friday)

    Therefore, the muscles will get full day rest of three days but work back-to-back days. This strategy is going to build the muscles in a fast way. This furious plan also creates a crisp in your training and you don’t feel exhausted.

    This would help you to build muscle mass in a less period of time.

    This is how you do and I guess I’m able to answer your question- “How long does it take to build muscle?”

    Let’s move ahead!

    A healthy Life

    A healthy life is one more step towards building the muscle mass. For the healthy life you need to quit few bad habits.

      • Forget smoking: Leave this habit if you have, it’s because smoking is (9) going to produce toxins in your body, which is not so good. So, my friend, before you start training to build the muscles, you should quit this habit.


      • Forget Drinking: By word drinking I mean alcohol, if you want to build a healthy muscle mass, you have to quit this habit also. Drinking alcohol (10) is not at all good for your health.


      • Wake up early: Wake up early in the morning and start your activities with the sunrise. It’s actually a good tip for the metabolism of your body.


      • Never disturb or compromise with your training: Don’t take off from the training or don’t ignore your training, if you skip, you will be pulled 1 week back. So, decide what you want to do.


      • Don’t go for artificial products but eat natural: A good diet counselor never supports artificial supplements, so, don’t choose the artificial protein for you but eat natural products to build the good muscle mass. I have shared one diet with you n this sharing. You can follow that.


    In The Nutshell

    Well, we have discussed many aspects which work behind building the good muscle mass. I hope I’m able to answer your so called curious question ㅡ”How long does it take to build muscle.”

    The more you will hold the patience, the more you will be healthy and more furiously you will build the muscle.

    Tell us if you have any queries and let us know if you would like to add something fruitful to our knowledge. If you like it “Kindly Share.”

    Frequently Asked questions

    Is it safe to choose the artificial products to build the muscles?
    Is that smoking safe while I'm on my workout period?
    What is split training? Is it right to follow the split training pattern?