That said, beginners and some intermediate lifters may be able to see small changes after just a few months of intense training. Similarly, one small older study observed a 5. This suggests that trainees without prior strength training experience have a greater potential for muscle gains than athletes with training experience.
While data is limited on exactly how much muscle you can gain in a month, these studies suggest that short-term muscle growth is modest in natural athletes. Though data on the specific amount of muscle you can gain in a month is limited, select studies suggest that new trainees can yield noticeable muscle gains in less time than those with resistance training experience.
When looking to gain muscle quickly, there are a few factors you can focus on to get the most efficient results for your efforts. Arguably, the most important factor is to focus on high intensity resistance exercises in the 8—12 rep range 4 , 5.
These include compound movements like variations of the squat, bench press, deadlift, overhead press, snatch, and clean and jerk. These work multiple muscle groups at once, thus improving exercise efficiency and stimulating muscle growth. In addition to compound exercises, include various isolation exercises to target specific muscle groups.
Unlike compound exercises, isolation exercised target one muscle group at a time, providing maximal stimulation and growth potential. While cardiovascular exercise is important for overall health, it does not play a major role in muscle gain. Ultimately, it may be helpful to consult a certified trainer to help you put together a suitable exercise program. Another significant component of gaining muscle quickly is proper nutrition. This means consuming slightly more calories than you burn, as gaining muscle is an energy-expensive process 6.
Two important factors when looking to maximize short-term muscle gains include high intensity resistance exercise and proper nutrition that prioritizes a calorie surplus and adequate protein. Two other important factors to consider are age and sex, which can also greatly affect muscle building.
When just getting started with strength and hypertrophy muscle building training, you have great potential for muscle growth.
This is because training is a new stimulus, and as your muscles are worked, growth occurs to prepare them for future training. That said, muscle growth is still limited during the initial stages of resistance training, while most of your strength gains are due to neural adaptions. This means that as you train, your brain gets better at recruiting muscle fibers to contract during a particular exercise 5.
After training consistently for at least 1 year and grasping the fundamental movements, you move toward the intermediate phase of training. This tends to be where trainees spend the most time, with some never progressing onto the advanced phase. During the late—beginner and early—intermediate training phase, you have the most potential for muscular growth , as you have moved past the neural adaptation phase.
At this point, you can proficiently perform most movements and stimulate significant muscle growth. The advanced phase of training takes a significant amount of time and effort to reach, usually at least 2 years for even the most gifted athletes. At this point, most trainees have achieved most of their muscle and strength gains, and new muscle mass is hard to come by. Progressing as an advanced trainee often requires advanced training techniques that provide maximal muscle stimulation.
If you gain weight and strength while resistance training and consuming an adequate diet, you are optimizing your chances of gaining muscle. Get exercise tips to make your workouts less work and more fun. Nitschke E. How muscle grows. American Council on Exercise. Published August 30, Maximizing muscle hypertrophy: A systematic review of advanced resistance training techniques and methods.
Castaneda R, Fetters KA. How long does it take to build muscle? Published June 10, Effects of different dietary energy intake following resistance training on muscle mass and body fat in bodybuilders: A pilot study.
J Hum Kinet. High responders to hypertrophic strength training also tend to lose more muscle mass and strength during detraining than low responders. J Strength Cond Res. Anabolic androgenic steroid abuse in young males. Endocr Connect. Optimizing skeletal muscle anabolic response to resistance training in aging.
Front Physiol. Resistance training volume enhances muscle hypertrophy but not strength in trained men. Med Sci Sports Exerc.
Single vs. Asian J Sports Med. Recent perspectives regarding the role of dietary protein for the promotion of muscle hypertrophy with resistance exercise training. Whey protein supplementation in muscle hypertrophy. Eur J Public Health. Wolfe RR. Branched-chain amino acids and muscle protein synthesis in humans: Myth or reality?
J Int Soc Sports Nutr. Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. Open Access J Sports Med. Creatine supplementation elicits greater muscle hypertrophy in upper than lower limbs and trunk in resistance-trained men.
Nutr Health. Your Privacy Rights. To change or withdraw your consent choices for VerywellFit. It is important to note that these subjects trained five days a week, and performed high volume training programs per muscle group often performing 20 work sets per week per muscle , with sessions lasting upwards of 90 minutes, under highly monitored and controlled settings.
Additionally, they adhered strictly to a hypercaloric diet caloric surplus and supplemented with post-workout milk consumption. Groups that prioritized drinking protein and carbohydrates post workout had the best results. Takeaway: Most lifters should aim to gain lbs per month 0. Beginners should expect to gain more lean muscle mass than more advanced lifters. In a study that looked at the training effects of young and old men and women, found that relative increases in muscle has been shown to be significant in all groups, regardless of age or gender 2.
This is great news for lifters of any age of gender who may have previously been discouraged about gaining muscle, as this study has shown that you can still gain significant muscle mass regardless of your age or gender.
Takeaway: When taken with the other studies throughout this article, you can aim to gain roughly 2lbs of muscle tissue per month for most people, with beginners and more untrained individuals potentially gaining at a slightly faster rate.
Most advanced lifters should aim to gain lbs of muscle per month, which is roughly half the rate of muscle growth seen in beginners. While the specific reasons are unclear beghin why this occurs, research has shown that there is a downward slope of muscle growth rates the more experienced a lifter becomes 3.
For example, if a beginner gained three pounds per month for the first six months of their training career, they should prepare to gain muscle mass at a slower rate as they become more advanced. Some researchers believe this is due to the body becoming more resistant to hypertrophy as it approaches the genetic potential 4.
To further illustrate the slower rate of progress as one progresses in the training age, we have collected data points from our FitBod app, tracking 1RM strength from the major barbell lifts bench, squat, and deadlift from beginner users.
We omitted any data from non-beginners, as we wanted to track untrained or new trained beginners to further illustrate this point. Optimizing the rate at which you gain muscle tissue during a training period is dependent on many factors, most of which you can control.
Below, we will discuss eight factors that impact how much muscle you can gain in a month, and beyond. The biggest factor that impacts your rate of muscle growth during a workout is your overall training approach. Training volume and intensity are two of the most important factors when looking at maximal muscle growth.
Some variables that can be manipulated to achieve the most optimal training volumes and intensities are training frequency how often you train , exercise selection the movements you implement , and tension development how many reps you do and the tempo you use.
Below, you will find a comprehensive list of training recommendations you can follow to maximize muscle growth:. Are you looking for a strength program that includes compound exercise to help you maximize your muscle growth and gain serious size?
Download the Fitbod app and get 3 free workouts! The more advanced you are, and leaner you are, the more you need to increase your caloric intake eat more to build more muscle, with most people needing to eat at least calories per day than their maintenance diet, or more. Focus on eating slightly more calories, preferably increasing carbohydrates and protein.
Aim to eat roughly 1 gram of protein per pound of body weight. Then, aim to get g of carbohydrate per pound of body weight. The remaining calories will come from fat. Note, that the biggest factors for muscle growth and weight gain as well as weight loss , is energy balance.
You need to consume calories to build new muscle with the exception of individuals who carry more fat, they can do both most of the time.
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