Fitness experience level, genetics, age, diet, and workout regimen all play a role in muscle growth. On average, though, most people can gain 0.5 to 2 pounds of muscle per month. The most important things you can do to amp up your muscle growth are focus on resistance training and eat a well-rounded diet.
Research investigating lean muscle gain over the course of a month is limited,2 but experts suggest that most healthy individuals can gain 1 to 2 pounds of lean muscle mass per month. However, this rate varies based on age, sex, physical condition, genetics, diet quality, and of course, training program.
If the ratio of your muscle fibers is genetically far higher in fast twitch fibers, then they will build faster and larger than if they were higher in slow twitch fibers. Your genetics also determine how responsive your body is to resistance training in general.
Some people will gain substantially more, and some will gain less muscle over the course of a month. But in general, the average is about 1 kg for males and 0.5 kg for females.
A person's ability to put on muscle mass is limited by their genetics. Through proper training, good nutrition and adequate rest, a person can maximize their genetic potential, but they cannot exceed their genetic limitations.
Typically, muscle mass and strength increase steadily from birth and reach their peak at around 30 to 35 years of age. After that, muscle power and performance decline slowly and linearly at first, and then faster after age 65 for women and 70 for men.
Well, leading researchers have said there is no bullet-proof scientific evidence for the real upper limit of natural muscle growth; we don't know exactly what or when that is. But we know it does slow down significantly. Recapping: First 6-12 months: Men can gain 9-11 kilograms of muscle, women about half of this.
Balanced diet: Focus on a well-rounded diet that includes all food groups, including carbohydrates, proteins, healthy fats, and a variety of fruits and vegetables. Protein-rich foods: Include protein-rich foods in your diet such as lean meats, poultry, fish, eggs, dairy products, legumes, and nuts.
So, how much muscle can you gain in a month? Chances are you'll be able to build between 0.3–1 kg of muscle in a month, assuming you lift weights diligently 4–5 times per week and consume a protein-rich diet with enough calories.
You may gain more per month, but it will be a mix of muscle and fat. Healthy weight gain is about 1 to 2 pounds per week. If you're not a weight lifter, you can gain about 2 to 4 pounds (0.91 to 1.81 kg) of both muscle and fat weight a month.
Skeletal muscle is a highly heritable quantitative trait, with heritability estimates ranging 30–85% for muscle strength and 50–80% for lean mass.
What muscles develop the fastest? Phasic muscles like the pectorals, rhomboid muscles, glutes, and the trapezius muscles.
1 kg of muscle may appear to be the size of baseball whilst 1kg of fat will be three times the size and look like a wobbly bowl of Jelly. Muscle is a denser tissue that takes up less room in our bodies than an equal weight of fat.
So, how much muscle can you realistically gain in one month? For most beginners, gaining 2-4lbs of muscle per month is a realistic rate of muscle gain. More advanced lifters should aim to gain 1-2lbs of muscle per month, as research has shown slower rates of muscle gain the more advanced a lifter becomes.
“Professional or recreational bodybuilders use much higher doses of T than you would see for TRT,” says Cowling. “This often starts at 500 mg per week as a minimum whereas a normal dose of testosterone for TRT could vary from 125 mg to 200 mg per week.”
Starting Strength
This equates to a maximum of just over 1.8kg of muscle – enough for skinny men to start seeing serious definition. Some genetic variation should be accounted for, but according to Laidler, at least two pounds should be achievable to any first timer. This is fast work.
If you consume 6000–6500 calories per day for one month, you will gain 10 kg if you are 180 cm tall and weigh 75–80 kilograms. With steroids and extensive weight training, humans have reached their maximum rate of muscular weight increase, which is around 1 kilogram (2 pounds) every month.
Putting on weight can be just as hard as losing it, but follow our step-by-step guide and we'll get you there, every gram of the way. For this example, we're going to aim to pack on five kilos because to do that will take up to three months, a not insignificant amount of time. First, a little science.
To gain 5kg of weight in a month, you should eat more calories than you burn. However, your weight gain depends on many factors, including genetics and hormones. Nevertheless, you can be on a calorie surplus and exercise regularly to gain weight eventually.
A good lean muscle percentage range should be about 70% to 90% to be considered healthy. That means your body fat percentage ranges from 10-30%. Athletes typically range in the 7-22% body fat for maximum performance. Men tend to be on the higher side with lean mass in 80-90% range and woman in the 70-85% range.
Building muscle without supplements and steroids takes determination, a good workout routine, and proper eating habits. To build bigger muscles, you must put together a good exercise and meal plan. You can gain lean hard muscle naturally by eating healthy and working out.