How long does it take to naturally build muscle

11/21/24 5:12pm

Howdy. I’m a 22-year-old guy who is…let’s say…getting closer to a dad bod than he’d like. I started working out with a buddy recently. We’re doing lots of free weight stuff. How long will it be until I actually start looking kind of good? When do I get the big muscles and whatnot? I want those big, bulky arms all the other gym rats have. How many months before I finally see progress?

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Expert Answers

Monica Morris
ACE Certified Personal Trainer

11/21/24 7:19pm

You’re going to see some results after the first workout! You'll get what's known as a “pump.” You'll have more circulation and blood flow, which will make your chest and arms look a little bigger than they actually are. That'll go away probably within about 24 hours, maybe less. To see lasting results, you’ll get those in about 3-6 weeks depending on your physiology. You mentioned your build, so probably around 5-6 months is when you’ll get visible results. When it comes to the arms and chest, those are really broad, long muscles, so it may take a little longer than that to see big gains there. But keep going! The hardest part is building the habit and the foundation, so keep it up.

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Reader Answers

WikiZebraGlider531

11/22/24 9:26am

I think I might've started to see changes in my body around 4-6 weeks of being consistent at the gym, but I didn't really see my muscle definition and composition change until 3-6 months of working out regularly. Consistency is key, so keep at it and the results will come!

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WikiGiraffeJumper304

11/22/24 2:38pm

When I first started trying to build muscle, I was impatient. I looked in the mirror every day trying to see results. What I didn't realize was that changes were happening, I just didn't notice them because I was seeing myself every day. What I found helpful for keeping track of my muscle progress was taking my muscle measurements and comparing them over time. I was surprised how much I had grown!

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WikiCheetahDriver974

11/22/24 5:00pm

If you want to build muscle make sure you are focusing on form and really challenging yourself at the gym. My progress was slow because I would just go through the motions and not push myself. I invested in a few sessions with a personal trainer and after he showed me how to do exercises properly I could definitely feel and see the difference.

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