How long should a muscle-building phase last?

Nikkiey ties the length of a build to where you're starting. If you already have a good base of muscle and want to add a little more, you can stay at the shorter end. If building muscle is what will actually change your body composition, you need more time. She also says the result depends heavily on your consistency, so the calendar matters less than how well you stick to the plan.

Her case for a longer build is practical. She explains that a year in a build can save you years of going from maintenance to a cut and back again, only to see your body composition finally change after three to five years. One of her WarriorBabe VIP clients, a 58-year-old woman, stayed in a build for over nine months. She gained upwards of 30 pounds, built muscle, and taught her metabolism to handle eating 3,000 calories. When she moved into a cut, she was still losing weight at around 2,000 calories. She dropped upwards of 20 pounds while keeping the muscle she had built.

Nikkiey is honest that a build is uncomfortable. You'll gain weight, look a little softer and eat a lot of food. She went through multiple builds herself, was about 25 pounds over her usual weight and had clothes that stopped fitting, and she calls it one of the hardest parts of her journey. It's temporary, and it serves the long-term body you want.

She also says a build isn't for everyone. If you need to lose 30 pounds or more, she advises getting through that weight loss first and then thinking about building and recomping.