For instance, one study found that muscle growth can be seen after about 10 workout sessions. Males also tend to be taller with longer bones, which gives them more leverage when lifting weights, resulting in quicker muscle growth. CardioIt had been rumored that cardio (or aerobic exercise) works against muscle growth. Resting Between SetsIt is generally recommended to wait about 60 seconds between sets when lifting weights to promote muscle growth. Everyone can build muscle, but not everyone will experience the same gains or speed of muscle growth.