Your Guide On How To Build Muscle



Wanting to build muscle is one of the main reasons people come to LRF Gyms; we have the largest weight training facilities in the Ashford and Herne Bay areas, with over 100 pieces of gym equipment at each site.


If you’re just embarking on your muscle building journey, it can be hard to know where to start - there’s so much more to it than just lifting weights. Everything from the number of reps to the frequency of your training sessions and how you fuel your body are all just as important. Read on for our ultimate guide on how to build muscle.


How Long Does It Take To Build Muscle?


There’s no set answer for how long it takes to build muscle, as your results will be influenced by how often you train and how long for. Ultimately, consistency is the key to results.




If you’re just starting out on your muscle building journey, it’s likely that it will take around 6 weeks for you to begin to see a noticeable difference in your muscle mass. If you’re beginning your journey later in life, this will probably take a little longer, as our muscle mass tends to decline as we age, meaning you’ll have a slightly harder hill to climb.


Regardless of where you’re starting from, you’ll need to train several times a week for at least 20-30 minutes at a time in order to see results over an extended period. Keep it up, stay focused on your goals, and the results will be worth it.


How To Build Muscle Fast


If you want to build muscle fast, such as before a competition, you’ll need to increase how long you train for, how often you train, and how much protein you consume.


As you increase how often you’re working out, it’s also important to increase how much sleep you’re getting to give your body the time it needs to recover to ensure your muscles have the time they need to repair ahead of your next session.


If you’re trying to build muscle fast, you might also want to try adding a creatine supplement into your routine to help increase your strength and power. Creatine helps your body to produce energy fast during a tough workout, and it also helps to support the recovery of your muscles in between sets.


How To Build Muscle: Where To Start



Here are our top tips on where to start on your muscle building journey in terms of both exercise and diet.


Exercise


Before you start weight lifting, you need to know how to stand properly to prevent injury, and it’s also important to have an understanding of technique. If you’re starting completely from scratch, speak to a personal trainer for advice on best practice.


Make sure you have the right equipment too; you’ll need comfortable clothes that allow you to move, and once you’ve mastered your technique, you might want to try a weight lifting belt to provide extra support to your back.


Once you’re ready to start, we recommend:

  • Lift the weight and hold your pose for 3-5 seconds, or until your arm starts to feel tired - don’t worry about stopping sooner, as you’ll soon build up your strength in time

  • Repeat for 15 reps, then rest (this will be classed as one set)

  • Repeat with the other arm to ensure all of your muscles are being worked equally

  • Start with lighter weights - don’t compare yourself with other people in the gym - and slowly work your way up to heavier weights. With practice and consistency, you’ll soon reach your goals

You might also want to incorporate strength training exercises in your workout routine to help power your weight lifting further. Examples of strength training include using resistance bands, cycling or spinning, squats, press-ups, and sit-ups.


Diet


If you’re trying to gain a lot of muscle mass in a short space of time, such as before a competition, you may want to try ‘bulking’, which is all about consuming a high-calorie, protein-heavy diet to further boost your muscle growth. Protein is essential for building muscle, as it helps to trigger what’s known as muscle protein synthesis (muscle growth).


Bulking is usually followed by cutting to reduce your body fat while maintaining your muscle mass. During the cutting stage, you’ll need to focus on consuming protein from lean sources or protein powder, alongside ‘good’ (unsaturated) fats.


If you’re simply trying to build muscle for your own fitness goals, it’s important to focus on increasing the amount of protein you’re consuming to support the process of muscle protein synthesis to fuel your muscles, and to help them to repair and recover after your workout.


How Much Protein Do I Need To Build Muscle?


How much protein you’ll need to consume to build muscle will depend on your body weight. The National Academy of Medicine in the US recommends that you’ll need to consume 0.36g of protein for every pound that you weigh to increase your muscle mass.





Depending on your weight, this could mean consuming a high quantity of protein-rich foods, such as:

  • Poultry

  • Eggs

  • Milk

  • Yoghurt

  • Soy

  • Beans and other legumes

This can mean spending a lot of time checking the protein content of the foods you’re consuming, shopping for ingredients, and preparing meals, which is why many athletes and bodybuilders choose to use protein powder to support their muscle building journey.


How To Use Protein Powder On Your Muscle-Building Journey


Protein powder can be a much more convenient way to get more protein into your body when you’re trying to build muscle fast. Drinking a protein shake around half an hour before your workout helps to ensure your muscles are properly fuelled with the nutrients they need to grow, build, and repair both during and after your workout.


At LRF Gyms, you can buy protein powder and other supplements to support your muscle building goals via our supplements store, from brands including Complete Strength, Redcon, ABE, Reflex, and Scitec.


To make a protein shake, simply mix a scoop of your preferred protein powder with 100ml of water or milk (either dairy or plant-based); shake vigorously until all of the powder has dissolved, and drink immediately.


LRF Gyms: Muscle Building In Kent



LRF Gyms are among the largest weight training facilities in Kent, with sites in both Ashford and Herne Bay. LRF stands for Leading Results Fitness, and that’s exactly what we offer - a chance to achieve your goals in a leading facility.


With over 100 pieces of gym equipment at each site, including free weights, resistance training machines, cardio equipment, a dedicated leg room and a posing room, we’ve got everything you need to help you to achieve your desired results.


We pride ourselves on providing a real community feel in our gyms, with our team of friendly, knowledgeable staff always on hand to share their expertise and support you through your training session.


Take the next step on your muscle building journey today and find out more about LRF Gym membership, or contact us here if you have any questions about our gyms.