How often do I have to train to get muscle building?

In principle, it would be sufficient to train every muscle in the body once a week to achieve muscle growth. This is a procedure that is followed by some competition bodybuilders, for example. In this case, however, it also means that each muscle group, when trained, is stressed with 5 to 6 different exercises.

Hobby athletes or recreational athletes are usually more limited in their time frame and must be able to cope with everyday stress. In order to calculate an ideal training frequency for maximum muscle growth, the protein biosynthesis of the muscle – muscle growth on a molecular level – must be considered. This is at its highest in the 24 hours after exercise, but is also increased on the second and third day after exercise.So you could say that it is enough to train each muscle group every 4 days to get an optimal muscle gain without wasting valuable time. However, there are also people who train all muscle groups of their body every day. Even if in this case the recovery time, which is important for muscle growth, is not respected, the recovery of the muscles is done by training the muscles with a different exercise.

How can I accelerate the muscle building process?

The regeneration times of the musculature are important for a quick and efficient muscle build-up. Even if it may sound a little contradictory at first: the muscle grows after being stressed in the time it is not stressed. Sufficient sleep and little stress can therefore be absolutely helpful in this respect for rapid muscle growth.

It is also important to supply the body with all the necessary micronutrients. Vitamins are an important factor in ensuring that metabolic processes can take place in our body. If they are neglected, the build-up of muscles can be slowed down.

In addition, the correct distribution of macronutrients is also a factor that should not be neglected. The musculature needs sufficient energy reserves to be fully utilized. A low-carbohydrate diet is therefore an obstacle to maximum muscle growth. Of course, muscle building can be accelerated with the help of anabolic steroids. However, this is not recommended as the potential long-term effects are enormous and the use of these substances is illegal.