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(Image: [[https://media.istockphoto.com/id/2149752125/vector/male-and-female-superhero-couple.jpg?s=612x612&w=0&k=20&c=FRA1-tJ-aA36HTHROIgtqY9D3HWxtRDpuALmVY4jZr8=|https://media.istockphoto.com/id/2149752125/vector/male-and-female-superhero-couple.jpg?s=612x612&w=0&k=20&c=FRA1-tJ-aA36HTHROIgtqY9D3HWxtRDpuALmVY4jZr8=]])How Fast Can You Gain? You don't need an expensive gym membership to gain muscle mass. With just a few pieces of equipment or your own body weight, you can learn how to build muscle fast at home with some challenging at-home workouts. The bad news is that during the first few weeks of your program, you might not make any gains at all. This is because, when you're brand new to a workout, your body focuses on repairing damage, rather than building mass. But don't give up! As your body adapts to exercise, you experience less muscle damage after training sessions and greater muscle growth. After that period, you can put on muscle relatively quickly. Beginners gain muscle at a faster rate than intermediate and advanced lifters, according to Eric Bach, CSCS, a strength and conditioning coach. Generally, new lifters start to see strength gain within the first 8 to 12 resistance training sessions, according to a December 2019 study published in the International Journal of Environmental Research and Public Health.



More experienced athletes, though, usually need to consistently vary their training program, as their muscles start to adapt after a period of time. Although you should be conservative in the first few weeks while your body adapts to exercise, after that you build more muscle by working out at a high intensity and with a high volume of sets and reps. June 2017 systematic review and meta-analysis in the Journal of Sports Science. In the 15 studies analyzed, researchers found that each additional set of an exercise led to an increase in muscle size. This means that the more sets you can get in, the faster you'll see growth. As for frequency,  [[https://wiki.anythingcanbehacked.com/index.php?title=What_Is_Muscular_Dystrophy|Alpha Surge Male testosterone support]] a November 2016 meta-analysis in Sports Medicine found that training each major muscle group twice a week proved more effective for hypertrophy than only training once a week. But if more volume leads to more hypertrophy, then it's safe to say getting in three workouts per week per muscle group certainly can't hurt.



(Image: [[https://onnitacademy.imgix.net/2016/06/muscle-1440x900.jpg|https://onnitacademy.imgix.net/2016/06/muscle-1440x900.jpg]])There are a lot of opinions on the best number of strength training reps and sets and the best rest period length between sets to build mass. As far as reps go, the usual recommendation is 8 to 12 reps per set for hypertrophy, with higher reps being more effective for muscular endurance and  [[https://zerone.agency:443/bitrix/redirect.php?goto=https://chessdatabase.science/wiki/User:DavidMacMahon7|Alpha Surge Male testosterone support]] lower reps more effective for strength. A July 2016 study in the Journal of Applied Physiology found that there was no difference in muscle growth between participants who lifted lower weight for more reps compared to those who lifted heavier for less reps. When you're working out at home, it mainly depends on your available equipment (more on that below). If you only have your own body weight to work with, you need to do more reps to exhaust your muscles. As you start to see results and your body adapts, you should add more sets for more volume. With this approach, you can build muscle at home and improve your overall fitness.



In total, the group that saw the most gains did 30 sets for the upper body and 45 sets for the lower body per week. Rest periods between sets for hypertrophy are generally 60 to 180 seconds. However, you may want to lean toward the end of that range. Resting 3 minutes between sets results in more mass than resting just a minute, according to an a July 2016 study in the Journal of Strength and Conditioning Research. Do you really need equipment to build muscle and strength? The answer is a resounding no, according to Al Kavadlo, CSCS, a certified strength and conditioning coach. Classic body-weight exercises, like push-ups, pull-ups and squats, are enough for beginners to start building muscle quickly at home. But some people like using equipment, and that's fine, too. You can outfit your workout space with the essential at-home workout equipment - or more, depending on your budget - that will allow you to do a variety of fun and challenging exercises in your home workout.