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  • How long does it take to build muscle?

    By Travis Steffen on Tuesday, August 11, 2009in Muscle & Bodybuilding  

    Have you always wondered how long it takes to build muscle?  Or at least how long it was going to take for all the hard work in the gym to finally start paying off?  Well….To be honest that’s not a very easy question to answer. ..

    But here are some of the key factors to consider.  Firstly, your diet must be one that supports muscle building.  Usually diets that have a large emphasis on protein intake are the most suitable. Secondly, the exercise routine you are using must be specific to building muscle, working  some where in the 8-12 rep range and training to muscle failure every time.  And finally, giving you self adequate rest.  This includes days off from training as well as getting a solid 8-10 hrs sleep to allow your muscles to recover completely…


    Ultimately genetics and body type is going to dictate how much muscle you can build and how fast. By understanding what your natural disposition is, the more you can focus on a style of exercise that is more suitable to you, and in turn, giving you better results FASTER!

    Endomorph: These are the guys with a big frame body.  Wide hips, big bones and slow metabolism. Unfortunately these are the guys that gain weight and body fat easily. However, they also have potential for gaining muscle mass quickly.  The only set back is that the lean muscle will be hidden by body fat.  So it just makes natural sense to give a greater emphasis on cardio exercises!

    Mesomorph: The envy of everyone in the gym.  These are the guys with the classic “V”  shaped athletes body.  Wide shoulders and narrow waists and a naturally low metabolism.  These guys can make a career out of bodybuilding, or any other sport for that matter.  If you are a mesomorph, all you need to do is work hard and give your muscles enough rest and you are guaranteed to see results.   This is until your body plateaus, so be prepared to mix up your muscle building workouts every 4-6 weeks.

    Ectomorph: The pencil necked skinny guy with small muscles, very high metabolism, narrow shoulders, hips and waist.  (*Sigh*…Unfortunately I fit this category.)  The reality is its almost impossible to put on muscle, but if this is what one so desires, then the best results are achieved by putting your body through a series of bulking and cutting phases.  This is difficult and some ectomorphs will even get no results at all, but it is the best way to add lean muscle to your skinny frame.

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    About Travis
    Travis Steffen is a Master Trainer and founder of WorkoutBOX. After years of experience training professional athletes and thousands of others just like you, he knows exactly what it takes to get you in serious shape. Follow his expert guidance and you're guaranteed to get amazing results.
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