Beginning athletes who strive to quickly make their figure athletic and fit make typical mistakes. Beginners train too often and expose their body to high stress.
This threatens not only overtraining, but also injuries that can unsettle you for a long time. To avoid this, you need to know how to properly lift in the gym so that your body becomes slimmer and your muscles gradually increase.
You need to learn the rules of effective pumping, take into account your body type during training, and choose an effective training program taking into account female and male physiology.
How long does it take to pump up muscles so that they become noticeable?
The process of pumping up muscles is long. The final period depends on the desired goals, genetics, age, and physical fitness. But, in any case, a novice athlete should know approximately how long it will take him to achieve the desired result, so as not to get upset ahead of time and abandon the work halfway.
Muscle growth can be divided into 4 stages:
- Preparing to increase muscle mass.
- Muscle growth (hypertrophy).
- Increased number of muscle cells (hyperplasia).
- Adaptation of other systems.
The duration of the preparation stage for hypertrophy does not exceed 3 months. Then there is an increase in strength, the body looks more massive and stronger, but the muscle fibers are not yet growing.
This is interesting! In the first 3-4 months of regular exercise in the gym, the muscles are saturated with a large amount of useful substances, which provokes its further growth.
After 3-4 months, muscle growth begins, which will be noticeable in the appearance of the athlete. The main goal of the athlete at this stage is to maximize muscle cells, for which he will have 2-2.5 years. To do this, you need to work out correctly, regularly and persistently in the gym.
At the stage of hyperplasia, it is necessary to provoke cell division. To do this, perform volume training with light weights. Using this scheme, an athlete can build muscle by 5-10 kg in 1-2 years.
At the last stage, which has no final deadline, the athlete trains the rest of the body's systems so that muscle mass increases further.
Be sure to watch: Lose weight in the gym: the dream or reality of every girl. Training program in the gym for girls. How to use exercise equipment in the gym. Training program for the gym for men: creating an effective set of exercises.
Result for 2 years
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How long does it take to pump up?⏳
