The fitness boom of recent years shows that men in particular always want to build muscle - quickly and effectively, but in a natural way. But how much muscle mass is possible and in what time?
Muscle building does not happen overnight, but requires patience and discipline. The cornerstones for building muscle are Hard training, an appropriate diet and sufficient regeneration. All factors go hand in hand and only together lead to success. But when can you finally see the six-pack or biceps you want?
Basically, while a woman can build up a maximum of around 10 kilograms of additional muscle, a man can build up around 20 to 22 kilograms. How quickly and how much muscle mass an athlete builds up depends not only on their gender, training and diet, but also on their genetics, hormonal profile, muscle memory and current training status.
Genetics
As every athlete has different genetics, everyone will grow at different speeds and in different amounts. Build up muscles. Most people belong to the "genetic average" type, which means that they can also build muscle at an average rate. On the other hand, there are of course also people who are naturally broad and gain strength and muscle at an above-average rate. On the other hand, people who are below the genetic average, have a very narrow build and gain weight poorly will tend to build muscle more slowly.
Hormones
Testosterone is a hormone that has a significant influence on muscle building. Men generally have a higher testosterone level than women, as they simply produce larger quantities of this hormone. This means that men also have a higher potential to build muscle. It is mainly produced in the testicles and, in smaller quantities, in the adrenal cortex. Women produce this hormone in the ovaries and also in the adrenal cortex. Testosterone is mainly released during intensive strength training, but not everyone produces the same amount of the sex hormone naturally. For example, the counterpart, the female hormone "oestrogen", is produced in abdominal fat. The result: the more fat, the less testosterone, the poorer the muscle growth potential. But a lack of exercise and a lot of stress can also lower testosterone levels - the hormone cortisol is to blame.
Beginner vs. professional
Compared to advanced athletes, beginners build muscle significantly faster. Professionals who have already been training intensively for several years have usually already exhausted their genetic potential and can no longer expect to make much progress.
Muscle memory
If you take a long break or only do cardio training for a while, you will inevitably lose muscle mass. However, an athlete who has already Musculature If you have built up muscle mass, you will be able to build it up again in a comparatively short time with a suitable diet. The reason: the body has a mechanism called "muscle memory" that enables it to restore its previous muscular equilibrium.
Short conclusion
Muscle building can be achieved relatively quickly, but cannot be pursued indefinitely with positive progress. After a few years, the natural potential is reached - after that, it's almost all about maintaining the muscles. But the fun of sport alone and the positive effect on physical and mental health should be reason enough to stay active for life.
