Weight lifting has been shown to increase muscle growth in all people, regardless of age, gender, and training level. However, the speed at which you can gain weight depends on the individual and their training regimen, diet, lifestyle and genetics.
So how much muscle can you really gain in a month? For most beginners, gaining 2-4 pounds of muscle per month is the true amount of muscle gain. Advanced lifters should aim to gain 1-2 pounds of muscle per month, as research has shown that the rate of muscle gain is slower as the lifter gets older. It is important to note that all of these methods assume that you are training well, eating well, and recovering well (which we will discuss below), so if you don’t do these things, you can’t expect to get the best results. rates. of muscle gain.
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Here is what you will learn from this article:
How much profit will you get in a month?
8 things can affect muscle mass
How to get healthy this month
What Can You Realistically Expect To Gain In A Month?
Note that the studies below are not limited to this topic, but they are studies that can explain the most concise answer to the question of how much weight you can get in a month.
Study 1 – Beginners Could Gain Up to 2-4lbs of Muscle in 4 Weeks
Gaining an average of one pound per week of lean body mass (not weight, which is a measure of body mass, water weight, and body fat), is very optimistic and energetic. Essentially, the subjects trained five days per week and performed high-intensity training programs for the same body (typically 20 sets of exercises per week), with sessions lasting up to 90 minutes, in under conditions of care and control.
In addition, they strictly follow a diet with high calories (caloric density) and add it to the consumption of milk after exercise. Groups that prioritized post-workout protein and carb intake had the best results.
Takeaway: Most lifters should aim to gain 2-4 lbs per month (0.5-1.0 lbs per week) of lean muscle mass under ideal conditions (training 5 days per week, calorie surplus and ingestion of high protein/carbohydrate diet and post-workout meal). Beginners should expect to gain more muscle mass than advanced lifters.
Study 2 – Resistance Training Can Significant Increase Muscle Hypertrophy, Regardless of Age or Gender
This is good news for athletes of all ages and genders who may have been discouraged at first from getting fit, because this study has shown that you can still gain fitness, regardless of your age or sex. Takeaway: When taken with the other studies throughout this article, you can expect to gain about 10 lbs of muscle mass per month for most people, and beginners and novices can gain n ‘a moment.
Study 3 – Slower Progress for More Advanced Lifters
Most lifters should expect to gain 1-2 pounds per month, which is about half of the weight gain seen in beginners. Although the exact reason for this is unclear, research has shown that there is a decline in muscle mass as the athlete becomes more experienced (3).
For example, if a beginner puts on three pounds a month for the first six months of their coaching career, they should aim to gain weight at a slower rate as they progress. Some researchers believe this is because the body becomes more resistant to hypertrophy as it approaches genetic potential (4).
In order to further demonstrate the gradual progression as one progresses through the training years, we collected key data from our FitBod app, assessing 1RM strength from the main barbell lifts (bench, squat , and deadlift) from beginner users. We excluded all data from non-beginners because we wanted to follow untrained or newly trained beginners to prove this point.
Factors That Impact Gaining Muscle Quicker In 1 Month
Below, we will discuss eight factors that affect the weight you can get in a month, and more.
Training
Training volume and intensity are the two most important factors when looking at muscle growth. Some changes that can be made to get the best training results and strength are training duration (how long you train), exercise selection (the movements you implement), and tension development (the number of reps you do in time you use).
Below you will find a complete list of exercise tips that you can follow to increase muscle growth:
exercise routine
Focus on a full range of motion that allows for deep stretching of the muscles at a controlled speed. Keep the stress on the body, so try to reduce the heat or skip the weight
Maintain proper posture and alignment throughout the movement, and focus on seeing the muscles stretch under load and contract. Exercise in the neck
Train until you have 1-5 reps left in the tank (good reps and good technique). If you’re using loads that are so light, that you end up having less than 5 good technical reps in the tank, you’re not training properly. On the other hand, if you train to failure technique all the time, you can injure yourself and you can get the same training result with one rep and less fatigue. Training volume is a limit that can be explored, but for most muscles, you can build muscle effectively with 12-20 workouts per week. Those who work out think that you are training at the right intensity. Other things are not always good, but it can have more impact than others. Your goal should be to train hard so that training causes some pain, but not exhausting, because you want to be able to train 2-3 times per week for the best results. Train the muscle in different levels, such as 5-10 reps, 10-20 reps, or 20-30 reps. Find agents that combine metabolic fatigue, exercise, and muscle tension. For most muscle groups, 8-15 reps is the best of all worlds and the majority of your training should be done in this range. Exercise Selection
Compound lifts are great for building muscle and strength when done properly, and are often great to do in the lower to moderate rep ranges (not 20+ rep sets). Machines are a good choice for moderate and advanced training because they allow you to get closer to muscle failure without worrying about other things that hinder things like balance, muscle fatigue , etc. Listen to your body. If you get a great muscle stretch, contraction, and muscle pump doing machine hack squats, then do them. If you’re doing back squats and your lower back hurts, you’re probably doing the wrong back squats, you’re training too hard, or your quads aren’t activated. open, so it is important that you bring the best exercises to them.
Diet
For beginners, especially those who may have excess body fat (more than 10% body fat), they will be able to start training and gaining weight. If you are getting bigger and leaner, the more calories you need to increase (eat more) to build muscle, and most people should eat at least 500 calories per day as a maintenance diet. them, or more.
However, the more body fat you need to lose, the more muscle you can gain and lose fat at the same time, but this is not the case for meat eaters (what less than 10% body fat). Focus on eating fewer calories, preferably more carbohydrates and protein. Aim to eat about 1 gram of protein per pound of body weight. Next, aim to get 2-4g of carbs per pound of body weight. The remaining calories will come from fat. Note that the biggest factor in muscle growth and weight gain (as well as weight loss) is energy balance.
You need to burn calories to build new muscle (except for people who carry more fat, they can do both most of the time). Focus on eating enough protein and balancing carbohydrates with food, because these are the best fuel for intense exercise and can be stored in the muscle itself (muscle glycogen).
Genetics
Genetics is one of the few things you cannot directly control.
Genetics plays a big role as you approach the higher levels of professional competition, but for many people worrying about your genetics is something that shouldn’t come before you sort it all out.
Stress
Stress (from any source, such as family, relationships, work, money, etc.) is associated with reduced recovery, which can affect hormones, sleep patterns, nutrition and energy (5).
But how does stress affect your performance in the gym (aka your ability to build muscle)? A study found that people who reported themselves “less stressed in life” had a significant increase in bench strength and squat strength (6). High stress means less energy to train and less energy to recover from the workout. It is important to know that high or low stress depends on each person and their perception of stress. Some people may feel that they are under the weight of the world, while others may not feel pressured under the same circumstances. Having the ability to identify your stressors, know what you can and cannot control, manage your diet, get enough sleep, and take actionable steps to reduce your stress is important.
Finally, the same study showed that there is no significant effect on performance due to the high or low level of human support, which means that you can build 100% muscle and get results by yourself . Although it may be “difficult” for some motivators, research has shown that the same results can be achieved with or without human support.
Age of Content
As you get older, the rate at which you lose muscle mass decreases, however exercise has been shown to significantly reduce this rate of loss. As mentioned above, a significant improvement in muscle mass has been reported in adults, regardless of gender.
Although young people may be able to gain enough muscle mass in a 4-week period, research shows that the amount of muscle gain is not that different when we compare the increase in muscle mass. among young people. . old (2). Regardless of your age, resistance training has been shown to increase fitness significantly compared to subjects of similar age who have not trained. The rate of muscle gain is similar to that of young adults (trained vs. untrained). Beginner vs trained
Years of training can be defined as the length of time a person spends in intense training.
Generally speaking, beginners (less than six months of regular resistance training, several days a week) tend to have greater fitness gains over a given training period compared to weight lifters. experienced (3). Most beginners can expect to gain 2-4 pounds of muscle per month, during the first few months of training, with a gradual decrease in muscle growth as they progress. .
Lifters can expect to gain 1-2 pounds per month, but the best results are seen in all lifters, regardless of training age, when the other factors on the list are considered. the body.
Prior Training History
Beginners who don’t train often get fitter and stronger faster simply because they are starting from the ground up. As you train more, you can get fitter and stronger, but your pace won’t be as fast as a beginner just because you’re getting closer to your genetic ceiling.
Also, for those who have a history of training, but for some reason take a long time from training, researchers have shown that trained people retrain and recover faster than a true beginner, and – usually returns to the level before the end of training. , or even an increase over previous levels (7). Although some intermediate and advanced lifters may find this discouraging, it is meant to inform such people that the benefits of beginners and beginner progress are not linear. That said, as a beginner you can set a new PB and build muscle every month or even every week, while advanced lifters may need months to see significant (and positive) results.
Supplementation
Supplements can help, although they play a small role in the overall success of the program.
High calorie diet: eat more calories to increase muscle growth and weight training. Carb Powders: These can help increase carb intake and are effective in restoring muscle glycogen and promoting post-workout recovery. Protein Potein: Another protein can help you increase the protein generally when you can’t eat enough protein. Most protein powers work well, but some have a high rate rate. Whey protein powder seems to be one of the most studied protein powders. Creatine: Creatine has been shown to increase muscle mass, increase strength and power, and increase performance during resistance training, especially with heavy weights. Caffeine: Caffeine can be a mood-enhancing energy supplement that can be used to help you train longer during sessions.
FAQ
Can you build 10 pounds of muscle in a month? No, it doesn’t seem like it, as research has shown that many people can gain in one month, under good conditions and from the bottom, 4-5 pounds of muscle per month. The body can build new tissue very quickly, and as we know, it seems to be the fastest without any enhancement drugs. Can you gain an inch of muscle in a month? This is a question that really depends on the person, their diet, training and genetics. Getting an inch of measurement on a limb or limb is different from getting an inch of body tissue, as this must be measured without skin or water in most cases (which in -is not a useful way to measure muscle growth for most individuals. ).
If you are asking this question, maybe you want to know, can you increase your arms, say, an inch in a month? Yes you can, but it depends on your starting size, water retention, diet, and exercise routine. If you want to increase muscle size, choose to fatigue muscle training for strong muscle pumps, following the training instructions above.
