Bodybuilding

How Long it Takes To Build Muscle Mass

Published

12 years ago

November 8, 2012

F Kyle

Every person that decided to build muscle aks about how long it takes to build muscle mass. Regardless the number of people you are going to ask you will never get a right answer. Why? Because to answer this question is clearly impossible. However, the rate of increase in muscle mass can be accelerated by using some methods. Also, there are some very important factors that affect the way your muscle growth. Further in this article, we will talk about them, and hopefully, in the end, you will be able to understand how long it will take to you to build muscle.

The rate of muscle growth depends on many factors. Most important of them are body shape, mode of life, food, training intensity and the age of the athlete. Let’s take an example to make the influence of these factors understandable. If your height is 1.65 meters than 40 cm circumference biceps will look impressive for you.

The same circumference will not look as impressive in case of a person of 1.85 meters height. Besides this, there are people who have no muscle mass increases, since they do not react to heavy load and muscles simply harden.

Body type also plays a big role. Whatever type of body you have, during the first year of training, you can build 2-3 kg of muscle mass in any case. That's the minimum. If you are a mesomorph type, then, you can get 5-7kg. And this is really great.

Must Read: Mesomorph Body Type: Training and Diet

Let’s see further how easy it is to build muscle mass according to each body type.

Those who belong to ectomorph body type have to get ready for a small increase in weight, but there is one good thing: as soon as you get a little bit of muscle mass, it will be perfectly visible immediately. You will be the owner of the muscle definition. It is beautiful.

In case you are a mesomorph than you have to know that muscles will grow well, but at the same time, in contrast to the ectomorph, you will have to work on their definition. The last group of body type -endomorph - have to get ready for a decent increase in muscle mass, but also start thinking about nutrition and the burning of excess weight.

You will need to pump up your muscles first, and then work on their definition. So, all you have to do is to determine to which body type you belong and start taking into consideration its features.

Let’s see the Stages of Developing Muscle Mass.

Stages of Developing Muscle Mass

The first year: During the first six months of training, the muscles adapt to the stress. During this period, the athlete should train with 50% of his body weight of the maximum load. This way will be excluded any muscle injury, and young athletes will learn to do the exercises correctly.

In just three months of training, the muscles get toned and become noticeable that the man began bodybuilding. The first three months of training in athletes observed the same results, regardless of the structure of the body.

During the second year, the muscles become quite advanced, with enough muscle tone. This is largely available for people of average and below average height. Workouts have to be done at least three times a week rather intensively. On average, each athlete gains over this period 2-3 kilograms of muscle.

After three years of regular training, athlete gains 15-20% of muscle mass from its base weight. That is, the average person with an increase in 1.80 meters and a weight of 80 pounds after three years will weigh 90 to 95 pounds. Volume biceps grow by 5 centimeters, the volume of the breast by 12-15 centimeters. Visually, the figure already acquires athletic proportions. With growth below 1.70 centimeters, the athlete can already start working on the relief.

After five years of training, athletes need to put all efforts into training. Proportions correspond to the competitive level of the athlete, the body is fully formed and ready to compete. An athlete with growth below 1.70 meters reach such results six months earlier, and athletes taller than 1.85 meters a year later.

The Age and Muscle Mass Building

The older you are, the slower you build muscle mass and burn fat. With age, the metabolism slows down and the level of testosterone in the blood decreases.

About the training program should be clarified that each muscle group has to be worked once a week, ideally on the same day of the week. This allows the muscles to recover and grow best. Be aware of the fact that the muscles don’t grow during training, they grow after training during seven days.

Have to be said that with proper nutrition, adequate sleep, and intense training each athlete can reach their maximum capabilities. Foods should be rich in proteins, and you have to eat to eat at least 4 times a day. Sleep at least 7 hours. Following this steps will help any man to look the way he wants, regardless of the body type.

The use of nutritional supplements, such as protein, creatine your workouts will bring 20-30% more results. More effective in building muscle mass is the use of anabolic steroids. There are people who managed to get 100% lean muscles mass in only 11 months.

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And all this without crazy risks, no water retention, no acne, no fat and no gynecomastia. It’s all about the safe and wise use of steroids associated with training, enough rest time and perfect nutrition. For a newbie, the best will be, to begin with, an oral steroid, like Deca Durabolin.

Further, you can opt for Nolvadex, Clomid or other. As you see building muscle mass is a process influenced by many important factors like body type, nutrition, rest time and the use or nonuse of supplements, or even steroids.

The fact is that it can take even years to get a lean muscle mass body. The first results will be visible during the first year. And if you will continue to work hard, and give up many vices as alcohol, or smoking you can get great results.

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F Kyle

The "GYMRAT" of this blog, Pro-blogger and Fitness Instructor since 2008

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Bodybuilding

Mastering Bodybuilding in 2025: Top Fitness Tips for Success

Published

1 month ago

March 1, 2025

Sane

Bodybuilding is more than just a sport; it's a lifestyle that requires dedication, discipline, and a thorough understanding of fitness principles. As the world of fitness continues to evolve, bodybuilders must stay updated with the latest trends, techniques, and scientific advancements to achieve their goals. In 2025, several innovative approaches are redefining bodybuilding. Here are essential fitness tips for bodybuilders to excel this year.

Embrace Technology-Driven Workouts

In 2025, technology plays a significant role in bodybuilding. Wearable devices, fitness apps, and virtual reality (VR) training are now integral components of an effective workout regimen.

Wearable Devices

Modern wearables track everything from heart rate and sleep patterns to muscle activation and caloric expenditure. Utilize these devices to monitor your progress and make data-driven adjustments to your training and nutrition plans.

Fitness Apps

Leverage fitness apps for customized workout plans, progress tracking, and virtual coaching. Many apps now incorporate artificial intelligence to provide personalized feedback and recommendations.

Virtual Reality Training

VR technology offers immersive workout experiences, allowing bodybuilders to simulate different training environments and scenarios. This can enhance motivation and add variety to your routine.

Focus on Functional Strength

While hypertrophy (muscle growth) remains a primary goal, functional strength is gaining importance. Functional strength training improves overall performance, reduces the risk of injury, and enhances daily activities.

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Compound Movements

Incorporate compound exercises like squats, deadlifts, and bench presses. These movements engage multiple muscle groups and joints, promoting balanced strength development.

Core Stability

Prioritize exercises that strengthen the core, such as planks, Russian twists, and leg raises. A strong core supports better lifting mechanics and reduces the risk of lower back injuries.

Optimize Nutrition for Muscle Growth and Recovery

Nutrition is the cornerstone of successful bodybuilding. In 2025, the focus is on personalized nutrition plans tailored to individual needs and goals.

Protein Intake

Ensure adequate protein intake to support muscle repair and growth. Aim for 1.6 to 2.2 grams of protein per kilogram of body weight per day, depending on your training intensity and goals.

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Nutrient Timing

Pay attention to nutrient timing to maximize muscle recovery and growth. Consume protein and carbohydrates within 30 minutes post-workout to replenish glycogen stores and kickstart muscle repair.

Supplements

Utilize supplements wisely. Creatine, branched-chain amino acids (BCAAs), and omega-3 fatty acids are popular choices for enhancing performance and recovery.

Prioritize Mental Health and Mindfulness

Mental health is increasingly recognized as a critical component of overall fitness. Incorporating mindfulness practices can improve focus, reduce stress, and enhance performance.

Meditation

Incorporate meditation into your daily routine to reduce stress and improve mental clarity. Mindfulness meditation can enhance your mind-muscle connection during workouts.

Visualization

Use visualization techniques to mentally rehearse your workouts. Visualizing successful lifts and achieving your goals can boost confidence and motivation.

Rest and Recovery

Prioritize rest and recovery to prevent burnout and overtraining. Ensure you get 7-9 hours of sleep per night and incorporate rest days into your training schedule.

Leverage Advanced Training Techniques

Advanced training techniques can help break through plateaus and stimulate muscle growth. In 2025, several methods are gaining popularity among bodybuilders.

Blood Flow Restriction (BFR) Training: BFR involves restricting blood flow to the muscles during low-intensity exercises. This technique can enhance muscle growth and strength without the need for heavy weights.

Eccentric Training: Focus on the eccentric (lowering) phase of exercises. Eccentric training can stimulate greater muscle damage and growth compared to traditional concentric movements.

Periodization: Implement periodization into your training plan. Varying the intensity, volume, and type of exercises can prevent plateaus and ensure continuous progress.

Incorporate Recovery and Mobility Work

Recovery and mobility are essential for preventing injuries and maintaining optimal performance. In 2025, bodybuilders are paying more attention to these aspects of training.

Foam Rolling and Myofascial Release: Use foam rollers and massage balls to release muscle tightness and improve flexibility. Regular myofascial release can reduce soreness and enhance recovery.

Stretching: Incorporate dynamic stretching before workouts and static stretching after workouts. Stretching improves range of motion and prevents muscle imbalances.

Cryotherapy and Hydrotherapy: Explore recovery techniques like cryotherapy (cold therapy) and hydrotherapy (water therapy) to reduce inflammation and accelerate muscle recovery.

Engage in Continuous Learning and Community Building

The fitness industry is constantly evolving, and staying informed is crucial for success. Engage in continuous learning and connect with the bodybuilding community for support and motivation.

Educational Resources: Read books, watch videos, and attend seminars to stay updated on the latest research and trends in bodybuilding.

Community Engagement: Join online forums, social media groups, and local bodybuilding clubs. Sharing experiences and knowledge with fellow bodybuilders can provide valuable insights and encouragement.

Professional Guidance: Consider working with a certified personal trainer or coach. Professional guidance can help you optimize your training and nutrition plans, ensuring you're on the right track.

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Conclusion

In 2025, bodybuilding is more than just lifting weights; it's a holistic approach to fitness that encompasses technology, nutrition, mental health, and advanced training techniques. By embracing these fitness tips, bodybuilders can achieve their goals, stay injury-free, and enjoy a fulfilling fitness journey. Remember, consistency and dedication are key to success in bodybuilding. Stay committed, keep learning, and most importantly, have fun on your path to becoming the best version of yourself.

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Bodybuilding

2nd Edition of Natural Bodybuilding Competition Facts

Published

7 months ago

September 5, 2024

Zizou

Natural bodybuilding competitions are designed to promote and celebrate athletes who build their physiques without the use of performance-enhancing drugs. These events emphasize fair play, health, and the natural development of muscle mass and definition.

The second edition of natural bodybuilding competitions has gained momentum globally, particularly focusing on drug-free athletes. These competitions are hosted by various organizations like the INBA/PNBA (International Natural Bodybuilding Association/Professional Natural Bodybuilding Association) and OCB (Organization of Competitive Bodybuilders).

In 2024, several notable events have been planned, including the INBA Natural Universe and INBA World Cup, both of which emphasize natural bodybuilding through rigorous drug testing policies. These events aim to showcase competitors who adhere to strict drug-free protocols, and winners often earn pro cards allowing them to compete in higher-level professional competitions.

These competitions focus on categories like men's bodybuilding, classic physique, and women's figure and bikini, among others. Athletes undergo polygraph and urine tests to ensure compliance with natural bodybuilding standards. The winners often receive medals, trophies, or pro status

Drug Testing

Participants undergo rigorous drug testing to ensure they are not using banned substances. This can include urine tests, polygraph tests, and other methods to maintain the integrity of the competition.

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Judging Criteria

Athletes are judged based on several factors, including:

Muscle Mass: The size and volume of muscles.
Symmetry: The balance and proportion of the physique.
Conditioning: The level of muscle definition and leanness.
Presentation: Posing routines and overall stage presence.

Preparation

Competitors often spend months preparing for these events, focusing on strict diet plans, intense workout regimens, and posing practice. The goal is to achieve peak physical condition on the day of the competition.

Community and Support

Natural bodybuilding competitions foster a sense of community among athletes who share a commitment to health and fitness. Many competitors form lasting friendships and support networks through these events.

Starting training for a natural bodybuilding competition is an exciting journey! Here are some key steps to help you get started:

1. Set Clear Goals

Define what you want to achieve. Are you aiming to compete in a specific category like Men’s Physique or Women’s Figure? Setting clear goals will guide your training and nutrition plans.

2. Create a Training Plan

Focus on a well-rounded training program that includes:

Compound Movements: Exercises like squats, deadlifts, bench presses, and pull-ups are essential for building overall muscle mass.
Isolation Exercises: Target specific muscles to enhance definition and symmetry.
Progressive Overload: Gradually increase the weight or reps to continuously challenge your muscles.

3. Follow a Structured Diet

Nutrition is crucial for muscle growth and fat loss:

Caloric Intake: Calculate your daily caloric needs based on your goals (bulking or cutting).
Macronutrients: Balance your intake of proteins, carbohydrates, and fats. Aim for high protein to support muscle repair and growth.
Micronutrients: Ensure you’re getting enough vitamins and minerals to support overall health.

4. Incorporate Cardio

Cardio helps with fat loss and improves cardiovascular health. Include both steady-state and high-intensity interval training (HIIT) sessions in your routine.

5. Practice Posing

Posing is a critical aspect of bodybuilding competitions. Practice regularly to perfect your form and presentation on stage.

6. Rest and Recovery

Allow your body to recover with adequate sleep and rest days. Overtraining can lead to injuries and hinder progress.

7. Stay Consistent and Patient

Building a competition-ready physique takes time and dedication. Stay consistent with your training and diet, and be patient with your progress.

8. Seek Professional Guidance

Consider working with a coach or trainer who specializes in natural bodybuilding. They can provide personalized advice and help you stay on track.

9. Join a Community

Engage with other natural bodybuilders for support and motivation. Online forums, social media groups, and local gyms can be great places to connect.

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Qualifications

The qualifications for natural bodybuilding competitions vary slightly between organizations but generally follow these principles:

Drug-Free Status: Athletes must demonstrate they have been drug-free for a specific period, typically between 5 to 10 years. They are required to pass a drug test, usually through urine samples or polygraph tests, to prove they haven't used banned substances like steroids, hormones, or other performance-enhancing drugs (PEDs).

Membership Requirements: Competitors often need to be members of the organizing federation. For example, in the World Natural Bodybuilding Federation (WNBF), athletes must have a valid WNBF membership to compete.

Amateur and Pro Divisions: Most competitions have both amateur and professional divisions. To qualify for a pro division, an athlete must first win an amateur event or obtain a “pro card” by performing exceptionally in a recognized event.

Age and Gender Categories: Athletes are categorized by age and gender. Categories typically include juniors (under 23), open divisions, masters (over 40), and grandmasters (over 50).

Entry and Registration: Competitors must pay an entry fee and complete registration. For certain competitions, a pre-qualification based on past performance may be required.

Distinction Between Natural and Steroid-Based Bodybuilding

The main differences between natural and steroid-based bodybuilding revolve around the methods used to build muscle and the resulting impacts on the body. Here are some key distinctions:

Natural Bodybuilding

Muscle Growth: Achieved through consistent weight training, proper nutrition, and adequate rest. Muscle growth is gradual and sustainable.
Health: Generally safer with fewer side effects. Promotes overall health, including better cardiovascular health, improved metabolism, and increased bone density.
Appearance: Natural bodybuilders tend to have a more balanced and proportionate physique. Muscle definition is less extreme compared to steroid users.
Recovery: Recovery times are longer, requiring more rest between intense workouts.
Competitions: Natural bodybuilding competitions often have strict drug-testing policies to ensure participants are not using performance-enhancing drugs.

Related Article: T3 Application in Building Muscle Mass

Steroid-Based Bodybuilding

Muscle Growth: Steroids significantly accelerate muscle growth and strength gains. Results are more dramatic and achieved in a shorter time.
Health Risks: Steroid use can lead to serious health issues, including liver damage, cardiovascular problems, hormonal imbalances, and psychological effects like mood swings.
Appearance: Steroid users often have a more “enhanced” look with larger muscle mass, visible veins, and extreme muscle definition, even in the off-season.
Recovery: Faster recovery times due to the anti-inflammatory effects of steroids, allowing for more frequent and intense training sessions.
Side Effects: Visible side effects can include acne, hair loss, gynecomastia (development of breast tissue in men), and changes in secondary sexual characteristics.

Choosing Between the Two

Natural Bodybuilding: Ideal for those who prioritize long-term health, sustainable muscle growth, and a balanced lifestyle.
Steroid-Based Bodybuilding: Often chosen by those seeking rapid and extreme muscle gains, but it comes with significant health risks and ethical considerations.

Take Away

The main advantage of participating in natural bodybuilding events is the emphasis on health and sustainability. Natural bodybuilding promotes muscle growth through consistent training, proper nutrition, and adequate rest, leading to gradual and sustainable results. This approach minimizes health risks associated with performance-enhancing drugs, such as liver damage and cardiovascular issues. Additionally, natural bodybuilding fosters a balanced and proportionate physique, and the strict drug-testing policies in competitions ensure a fair and level playing field for all participants. This focus on overall well-being and ethical competition makes natural bodybuilding a healthier and more sustainable choice.

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