How long does it take for a thin person to train their muscles

Thin people usually need 3-6 months to see significant results in muscle training, depending on factors such as training intensity, dietary nutrition, rest and recovery, genetic basis, and scientific training plan.

Muscle growth is a gradual process, and lean individuals may undergo a neural adaptation stage during the initial stage of muscle growth, manifested as increased strength but not significant changes in muscle volume. Persist in resistance training 3-5 times a week, with a focus on compound movements such as squats, hard pulls, and bench presses, combined with gradual load increase. After 2-3 months, muscle fibers will begin to thicken. Protein intake should reach 1.6-2.2 grams per kilogram of body weight, carbohydrates should ensure training energy, and calorie surplus should be controlled at 300-500 calories per day. Sleep quality directly affects the secretion of growth hormone, and 7-9 hours of deep sleep per day can accelerate muscle fiber repair. Some individuals with extremely high metabolic rates or poor digestion and absorption may require longer periods of time. This group of people needs to strengthen dietary management, adopt a small and frequent meal plan, and use nutritional supplements under the guidance of a doctor if necessary. Excessive training or insufficient protein supplementation can lead to a decrease in muscle building efficiency, and incorrect movements may cause sports injuries and delay progress. Women are limited by testosterone levels, and their muscle growth rate is usually slower than that of men. When there are endocrine problems such as thyroid dysfunction, it is necessary to first regulate the underlying disease in order to effectively increase muscle mass.

During the muscle building period, it is necessary to regularly adjust the training plan to avoid the plateau period, supplement protein and fast carbon in a timely manner after training, and avoid fasting training. It is recommended to record changes in body circumference rather than simply focusing on weight. Muscle density is greater than fat, and slow weight gain may still result in muscle gain. Maintaining patience is important, and growing 0.5-1 kilogram of lean muscle per month in a natural state is already an ideal progress. Do not abuse drugs for the sake of speed. Training movements and group schedules can be changed every 8-12 weeks to continuously provide new muscle stimulation, while also paying attention to post exercise stretching, relaxation, and fascia maintenance.